Most adults need somewhere between 7-9 hours of sleep per night. If you feel refreshed in the morning and awake during the day, you are probably getting enough sleep. To find out how much sleep you need, let yourself wake up without an alarm for three days in a row and average the hours. Your body cannot adapt to a lack of sleep, it will not “get used” to functioning with less sleep than you require.

Other tips to help to fall asleep

Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.

If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.

Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.

Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.

If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to find a sleep professional. You may also benefit from recording your sleep in a Sleep Diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.

While naps do not necessarily make up for inadequate or poor quality nighttime sleep, a short nap of 20-30 minutes can help to improve mood, alertness and performance.

Pros:

• Naps can restore alertness, enhance performance, and reduce mistakes and accidents.
• If timed correctly, naps can increase alertness in the period directly following the nap and may extend alertness a few hours later in the day.
• Napping has psychological benefits. A nap can be a pleasant luxury, a mini-vacation. It can provide an easy way to get some relaxation and rejuvenation.

Cons:

• Naps can leave people feeling groggy and disoriented, especially if they last too long. Post-nap impairment and disorientation are more severe and can last longer in people who are sleep deprived.
• Napping can have a negative effect on other sleeping periods. If you have trouble sleeping at night, a nap will only amplify your problems.

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