The amount of sleep you need each night changes throughout your life.
Thats called yoursleep need.
Some experts calculate your sleep need according to your age.
Verywell / Brianna Gilmartin
Your genes, environment, and health conditions can also affect how much sleep you need.
Some people are short sleepers or long sleepers.
A short sleeper may be just fine with less than seven hours of sleep.
Long sleepers need more than nine hours to feel well-rested.
Circadian rhythmsare also important to good sleep.
This is also referred to as the sleep-wake cycle, as it affects sleep patterns.
Exposure to light during the day causes this master clock to generate alertness.
At night, it promotes the production of melatonin, which helps you fall asleep and stay asleep.
Thats why it is ideal to go to sleep when its dark and wake up when its light.
Jet lag and night shift work can disrupt circadian rhythms.
What is sleep debt?
Sleep debt is the difference between the amount of sleep you need and the amount you get.
What Time Should I Go To Bed?
To set a target bedtime, decide when you better wake up.
Then count backward to find out the number of hours of sleep you need.
Younger children require more sleep.
Schedules, wake times, and even sleep needs can shift, so it helps to remain flexible.
What one person needs may not be the same as someone else, even if their circumstances are similar.
Stages 1 and 2 are light sleep, and stage 3 is deep sleep.
Deep sleep is important for physical and mental recovery.
During REM sleep, your brain activity increases and your eyes move behind your closed lids.
Your most vivid dreams occur during REM sleep.
What Time Should I Wake Up?
Sleep experts recommend timing your wake-up time according to how many sleep cycles you’ve completed.
A sleep cycle lasts approximately 90 to 120 minutes.You should complete at least four sleep cycles before you wake.
Try not to set a wake-up time that’s likely to interrupt a sleep cycle.
Here are some strategies that may help.
A Good Sleep Environment
Your bedroom can help you fall asleep and sleep more soundly.
For most people, its a good idea to start with a quiet, cool, and dark room.
Also, consider whether your mattress and bedding are hurting or helping your quest for a steady bedtime.
If your workspace is in your bedroom, venture to minimize any visual stressors.
For example, put your laptop away so it is out of sight.
A Nighttime Routine
Consistent bedtime routines and relaxation techniques can also be helpful.
A night routine prepares your mind and body for sleep, helping you unwind before you rest.
Reading, listening to soft music, stretching, or taking a bath can all help you relax.
It is best to avoid overstimulating activities before bed, like watching television or exercising.
Cell phonesand electronics should be avoided as much as possible.
Theartificial lightfrom the screen can shift your sleep timing and make it harder to fall asleep.
Good Sleep Hygiene
Good sleep hygiene starts during the day.
Spending time outdoors, in sunlight, may also be helpful.
Studies show outside light exposure during the day can prevent a delay in falling asleep.
This is especially true in Arctic regions where its light at night during summer.
Its a good idea to limit caffeine and alcohol, both of which can disrupt sleep.
attempt to avoid drinking caffeine after lunchtime, and don’t drink alcohol right before bed.
Once youre in bed, limit brain-stimulating activities as much as possible.
You want to associate your bed with sleep, not wakefulness.
Why Cant I Wake Up When I Need to?
If trouble falling asleep becomes a pattern, you could be dealing withinsomnia.
Insomnia in Children
Children who have a hard time falling asleep may be experiencingbehavioral insomnia.
There are two types of behavioral insomniasleep-onset and limit-setting.
Some children may have both types.
They may also need these routines if they wake in the middle of the night.
One way to help your child with sleep-onset insomnia is to build your childs ability to self-soothe.
Some experts recommend letting your child cry it out.
This method involves gradually increasing the intervals when you go in to comfort your child.
Its important to note that experts dont agree about the best way to help a child fall asleep independently.
Some parents also find this technique too stressful.
The problem can get worse if the child begins to oppose or fight against bedtime routines.
Resetting boundaries is the best way to help limit-setting insomnia.
This may be because tree canopies reduce noise, light, and temperature.
Insomnia in Adults
For adults, insomnia can be due to genetics.
It can also be related to sleep disorders like sleep apnea or psychological conditions such as anxiety and depression.
Insomnia can cause fatigue, daytime sleepiness, poor attention and concentration, and low energy and motivation.
The good news is that there are several ways to treat insomnia in adults.
Medications can be useful as a temporary solution.
Older Adults and Sleep
Insomnia can become more of a problem as you age.
The need for sleep is greatest for babies and young children.
Teens need extra sleep, too.
Most adults need seven to nine hours daily.
Short-term sleep aids might help, but if you think you have insomnia, talk to a healthcare provider.
Its important for your overall health.
To further determine optimal bedtimes for you, consult a board-certified sleep medicine physician.
The problem may be an underlying health condition, not your routines.
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