People often cut back on their sleep for work, family demands, or even to watch a good show on television. If not getting enough sleep is a regular part of your routine, you may be at an increased risk for obesity, type 2 diabetes, high blood pressure, heart disease and stroke, poor mental health, and even early death. Even one night of short sleep can affect you the next day. Not only are you more likely to feel sleepy, you are more likely to be in a bad mood, be less productive at work, and be involved in a motor vehicle crash.
How Much Sleep Do I Need?
How much sleep you need change s as you age. The American Academy of Sleep and Medicine and the Sleep
Research Society recommend the following amounts:
Habits To Improve Your Sleep
- Be Consistent
Go to bed at the same time each night, and get up at the same time each morning. - Bedroom Environment
Make sure your bedroom is quiet, dark, relaxing, and at a comfortable
temperature. - Disconnect From Devices
Remove electronic devices such as TVs, computers, and phones from the
bedroom. - Avoid Large Meals
Avoid large meals and caffeine before bedtime. - Exercise
Get some exercise. Being physically active during the day can help you fall asleep
more easily at night. - Don’t Use Tobacco
Avoid using tobacco before bedtime.
What About Sleep Quality?
Getting enough sleep is important, but good sleep quality is also essential. Signs of poor sleep quality include feeling sleepy or tired even after getting enough sleep, repeatedly waking up during the night, and having symptoms of a sleep disorder (such as snoring or gasping for air). Better sleep habits may improve the quality of your sleep. If you have symptoms of a sleep disorder, such as snoring or being very sleepy during the day after a full night of sleep, make sure to tell your doctor.
