The Center for Disease Control recommends 7 or more hours of sleep per night for Adults (18-60 years).
Although the amount of sleep you get each day is important, other aspects of your sleep also contribute to your health and well-being. Good sleep quality is also essential. Signs of poor sleep quality include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders (such as snoring or gasping for air). Improving sleep quality may be helped by better sleep habits or being diagnosed and treated for any sleep disorder you may have.
10 Sleep Tips
1. Watch your caffeine intake!
Caffeine inhibits your ability to feel tired, especially taken within 6 hours of sleep.
2. Nap wisely.
Napping can help improve mood, alertness, and performance. However, if you nap too long (more than an hour) or too close to bed time (within 6 hours), your body can feel groggy or you may have trouble falling back asleep.
3. Get outside.
Being outside in the sunlight will set your circadian rhythm and give you a boost of natural energy.
Those who exercise at least 2.5 hours a week report better sleep quality and feeling less tired throughout the day.
5. Know your sleep self.
Are you a morning or night person? Adjust your personal schedule to your circadian rhythm.
6. Make your room sleep friendly.
Add light blocking curtains or wear and eye mask to keep your room dark. Keep your room a cool temperature, and get ear plugs or a white noise generator if noise interrupts your sleep.
7. Make sleep your priority.
Build your work/school schedule around your sleep.
8. Relax, rejuvenate, Restore.
Meditation, reading a book, or drinking chamomile tea are great ways to prepare your body for a restful and restorative night of sleep.
Avoid using electronics within 30 minutes of going to bed. The LED light from a phone or computer reduces your melatonin levels, which ore necessary to fell sleepy and stay asleep.
10. Get consistent.
Try sticking to a set bed time and rise time, even on the weekends. This will get your body on a cycle and make waking up and going to sleep easier.
Sleep Fact Sheet