These guidelines can help you determine how much sleep you really need, while providing some easy ways to get it. Other causes include sleep disorders, substance abuse, depression and medical problems such as epilepsy and heart disease. Sleep generally has a number of health benefits, but overuse is associated with health risks and may indicate an underlying condition. For starters, go to bed at the same time every night, so that your body adapts to a regular sleep-wake schedule.
Although shortening your sleep hours may be tempting at the time, it is not worth it because sleep is essential to being at your best both mentally and physically. Improving sleep hygiene, which includes bedroom setup and sleep-related habits, is an established way to get better rest. The National Sleep Foundation guidelines advise that healthy adults need between 7 and 9 hours of sleep per night. And finally, of course, you need to apply healthy sleep tips to get the full night's sleep that is recommended.
But experts say that if you feel sleepy during the day, even during boring activities, you haven't had enough sleep. If you or a family member experiences symptoms such as significant daytime sleepiness, chronic snoring, leg cramps or tingling, difficulty breathing during sleep, chronic insomnia, or another symptom that prevents you from sleeping well, you should consult your family doctor or seek a sleep professional to determine the underlying cause. Sleeping too few hours or sleeping poorly can pave the way for a host of emotional and physical problems, from diabetes to obesity, explains Dr. This means budgeting the hours you need so that work or social activities don't compensate for sleep.
Everyone is different when it comes to the exact amount of sleep that is optimal for them, but most people fall within a range, depending on their age. Everyone's sleep needs vary, but most adults need between 7 and 9 hours per night to feel well refreshed and function better the next day. Outlook, mood and attention span depend on getting the right amount of sleep, and without it, work performance (not to mention personal life) can suffer. The reason is that they begin to develop their internal day-night (circadian) rhythm that favours night-time sleep and being more awake during the day.