There is no research that a particular amount of sleep is needed. Whatever makes you feel refreshed and alert is considered adequate. Some people feel rested with five hours while others need 10 hours of sleep in a 24-hour period. Some data suggests that seven to eight hours is the most satisfactory amount. Not only is the quantity of sleep important but the quality is, too. During the usual four to six cycles of REM (Rapid Eye Movement) and non-REM sleep, your body will restore itself mostly during the REM cycles.
Sleep Tips
- Go to bed early enough that you can sleep until you feel rested, including during weekends.
- Use a relaxing sleep prep routine. Often a relaxing book or music can be helpful.
- A quiet, dark, comfortable space will reduce interruptions to your sleep. Close shades. Preemptively ask your neighbors to be quiet after certain hours.
- Get regular exercise during the day, ideally finishing at least a few hours before you plan to sleep.
- Get exposure to daylight when you aren’t sleeping or preparing to sleep.
- Despite the immediate relief caffeine, alcohol, and tobacco may provide a regular user, they impact the sleep of everyone. Refrain from consuming these for hours (maybe as early as lunch for caffeine) before sleeping. You can only metabolize one alcoholic drink per hour.
- Avoid naps unless you have no problem sleeping at night. Typically, naps will be most impactful if they are 10-30 minutes. Beyond 30 min. you will likely enter a deeper sleep cycle.
- Check your prescribed medications for, and ask your physician about, sleep-related side effects.
- Turn off notifications and mute your phone and computer. Set a bedtime schedule on Android. Set a sleep focus schedule on iPhone.
- Turn on grayscale on your phone one to three hours before your planned sleep time. Control notifications on Android. Control notifications on iPhone.
- Use a progressive relaxation technique to relieve tension that may be inhibiting sleep:
- Make fists with your feet.
- Inhale while you feel the tightness for about 10 seconds.
- Release the tension in your feet as you exhale.
- Take 10 to 20 seconds breathing easily in through your nose and out your mouth. Feel your feet and body start to relax.
- Use the same tensing and breathing on your calves, thighs, butt, back, arms, hands, neck, and face.
- If you find significant tension in a particular spot, repeat the tensing and release sequence there until you find relaxation.
- You can also use this Guided PMR Exercise with Dr. Lillian Nejad.