Sleep problems, including snoring, sleep apnea, insomnia, sleep deprivation, and restless legs syndrome, are common. Good sleep is necessary for optimal health and can affect hormone levels, mood and weight.
The amount of sleep each person needs depends on many factors, including age. Infants generally require about 16 hours a day, while teenagers need about 9 hours on average. For most adults, seven to eight hours a night appears to be the best amount of sleep, although some people may need as few as five hours or as many as 10 hours of sleep each day to feel fully refreshed.
Simple sleeping tips
- Stick to a sleep schedule of the same bedtime and wake up time – This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
- 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.
- 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.