Healthy Sleep Habits - Sleep Education (2024)

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Most adults should aim for seven to eight hours of sleep each night. If you have trouble sleeping, check your sleep hygiene. A healthy lifestyle and simple behavior changes can help you get a good night's rest.

Most adults need 7–8 hours of quality sleep each night. Getting enough quality sleep is important for your mental and physical health. Make your bedroom a place that promotes quality sleep, and avoid things that may cause you to have poor sleep, such as alcohol, caffeine, smoking, or large meals.

Experts and healthcare providers generally consider a sleep study valid if you sleep a total of two hours or more (but the more you sleep like normal, the more useful the data gathered). For some people, more than one night in a sleep lab is necessary.

There are several different types of sleep-wake disorders, of which insomnia is the most common. Other sleep-wake disorders include obstructive sleep apnea, parasomnias, narcolepsy, and restless leg syndrome. Sleep difficulties are linked to both physical and emotional problems.

Recently, I started the 10-3-2-1-0 sleep rule: 10 hours before bed = no more caffeine, 3 hours before bed = no more food or drink, 2 hours before bed = no more work, 1 hour before bed = no more screen time, and 0 = number of times you hit the snooze button.

Also known as sleep sex, sexsomnia is when you engage in sexual activity when you're asleep. And it's quite likely you don't know you're doing it. In rare cases, some people exhibit sexual behaviors during a deep sleep and have no memory of it, says Dr. Horvat.

Sleeping six hours every night on a consistent schedule was associated with a lower risk of early death than sleeping eight hours with very irregular habits. The study adds to a growing understanding of the links between sleep and longevity.

Which is the healthiest way to sleep? ›

"There's a host of evidence overall suggesting that probably sleeping on the side is better," says Dr. Virend Somers, a cardiologist and director of the sleep facility within Mayo Clinic's Center for Clinical and Translational Science. Side sleeping helps prevent the airway from collapsing and can reduce snoring.

Staying up late and sleeping in late on weekends can disrupt your body clock's sleep-wake rhythm. Use the hour before bed for quiet time. Avoid intense exercise and bright artificial light, such as from a TV or computer screen. The light may signal the brain that it's time to be awake.

Don't drink caffeine-containing beverages (coffee, tea, soft drinks) after dinner. Don't eat heavy or spicy food in the evening. Don't eat late evening meals or drink large quantities of liquids in the evening. Don't watch TV, eat, or read in bed.

Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

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