Healthy sleep how long

Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics. Establish a relaxing bedtime routine. Use your bed only for sleep and sex. Make your bedroom quiet and relaxing.

Keep the room at a comfortable, cool temperature. Limit exposure to bright light in the evenings. Turn off electronic devices at least 30 minutes before bedtime. If you are hungry at night, eat a light, healthy snack.

Get help with stress management. If the stress of managing work, family, or school is keeping you awake at night, learning how to handle stress in a productive way can help you sleep better at night. Improve your sleep environment. Keep your bedroom dark, quiet, and cool, and reserve your bed for just sleeping and sex. Develop a relaxing bedtime routine.

Avoid screens, work, and stressful conversations late at night. Instead, wind down and calm your mind by taking a warm bath, reading by a dim light, or practicing a relaxation technique to prepare for sleep. Postpone worrying. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve.

Authors: Melinda Smith, M. Brain Basics: Understanding Sleep — Sleep benefits and sleep needs, dreaming, circadian rhythms, sleep cycles and stages, and sleep disorders. National Institute of Neurological Disorders and Stroke.

Your Guide to Healthy Sleep PDF — Why sleep matters, the stages and cycles of sleep, the dangers of sleep deprivation, and dealing with common sleep problems. National Institutes of Health. The National Sleep Foundation. All About Sleep — Figure out if your child is getting adequate sleep and learn about the sleep needs of different age groups. Details the most recent recommended sleep times by age group. Berkeley Wellness.

Consequences of Insufficient Sleep — Articles and videos on the consequences of sleep deprivation and chronic lack of sleep, including its impact on driving, judgment, and disease risk. Harvard Healthy Sleep. This holiday season alone, millions of people will turn to HelpGuide for free mental health guidance and support. So many people rely on us in their most difficult moments. Can we rely on you? All gifts made before December 31 will be doubled. Cookie Policy.

What are your nightly sleep needs? Sign up below for your free gift. Your privacy is important to us. Was this article helpful? Yes No. Hirshkowitz, M. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep health, 1 1 , 40— Consensus Conference Panel, Watson, N.

Paruthi, S. Chaput, J. Sleeping hours: what is the ideal number and how does age impact this?. Nature and science of sleep, 10, — S 5. MedlinePlus [Internet]. Healthy sleep; [updated Apr 30; reviewed Apr 26; cited Jun 18]. Learn more about How Sleep Works. Updated By Eric Suni March 10, Oversleeping By Austin Meadows November 3, By Danielle Pacheco November 11, By Eric Suni November 4, By Eric Suni November 2, By Rob Newsom September 20, By Jay Summer September 2, By Danielle Pacheco August 26, By Jay Summer August 26, What Kind of Sleeper Are You?

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