Sleep is one of the most basic health habits and one of the easiest to neglect. Knowing the target and a few practical routines can make a real difference in how you feel during the day.
The target
Sleep experts put the target for adults at 7 to 9 hours nightly. People who regularly sleep fewer than 7 hours may face more health problems than those who get 7 or more. Sleeping beyond 9 hours is not automatically a problem, and it can be helpful for young adults, for people recovering from a sleep shortage and for people who are ill. Teenagers need more, about 8 to 10 hours each day.
Why timing matters
Your body runs on signals that point it toward sleep. One is melatonin, a hormone released when it gets dark. Another is adenosine, a chemical that builds up in the brain while you are awake and gradually breaks down during sleep. A good night depends on sleeping when your body is ready, getting enough hours and moving through each stage of sleep.
Habits that help
- Keep a regular schedule. Go to bed and get up at the same time every day, weekends and trips included.
- Build a wind-down routine, such as reading, soft music or a warm bath.
- Make the bedroom comfortable and keep the temperature from getting too hot or too cold.
- Exercise regularly, but finish at least three hours before bedtime.
- Skip late-day naps, and avoid caffeine later in the day. Coffee, tea, chocolate and soda all count.
- Avoid alcohol, which disrupts sleep even in small amounts.
- Keep televisions, computers, phones and tablets out of the bedroom.
- Finish large meals two to three hours before bed and go easy on liquids late in the day.
When to get help
Trouble falling or staying asleep on three or more nights each week is a sign of insomnia. Short-term insomnia often follows stress or a change in routine, while chronic insomnia lasts more than three months. If poor sleep persists, keep a simple sleep diary for a couple of weeks, noting bedtimes, wake-ups, caffeine, alcohol and exercise, and bring it to a doctor.