How many hours of sleep do you really need? The answer may surprise you

Are you one of those people whose eyes are bright and their tails are bushy when they first see the sunlight? Or maybe you’re one of those night owls who gets a second wind when the rest of the world is about to settle in for the night? Maybe you’re somewhere in between, but you’re also wondering, “How much sleep do I need?” You are one of millions of Americans wondering. every year. Whatever your sleep schedule, doctors want you to know that the oft-repeated eight-hour sleep recommendation isn’t just an old wives’ tale. Apparently there is some truth in this.

How many hours of sleep do you need?

All the doctors I interviewed agreed: There is a minimum amount of sleep required for brain function and optimal health. Is this the trick? Seven to nine hours every night.

But there are some nuances. Dr. Angela Holliday-BellSleep needs are highly individual and vary based on genetics, health and life stage, says the board-certified physician and certified clinical sleep specialist. “Instead of just focusing on one number, I encourage people to look at how they feel throughout the day, including their energy, mood, and ability to focus, as these are often better indicators of whether they are getting enough rest,” she explains.

Naysayers may insist they’re doing just fine in four or five hours, but don’t fool yourself, experts say. “There’s a common misconception that people don’t need sleep or that they can get by without it. This is a mistake,” he warns. Dr. Sergio GuiteauA board-certified family medicine and sports medicine physician based in Florida. “Lack of sleep not only causes decreased performance while awake, but can also have long-term detrimental effects on health.”

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How can you improve your sleep quality?

If you’re getting eight hours in bed every night but still don’t feel well-rested when you wake up, doctors recommend starting with these three steps to improve your sleep quality.

First of all, do not press the snooze button on your alarm clock, even on weekends. “Waking up at the same time every day is one of the most effective ways to improve sleep quality because it balances your body clock,” says Holliday-Bell. He emphasizes the importance of being exposed to natural light within the first hour of waking and engaging in some type of physical activity earlier in the day to support a stronger drive to sleep at night.

Next? No screen! “Phone habit in bed kills sleep,” he says Dr. B. Stephen SandersA board-certified men’s health doctor in Florida. “This consistent light and activity basically tells your brain, ‘It’s daytime. Go ahead.'” Instead of hurtling toward doom in bed, better sleep health starts with slowing down 30 to 60 minutes before you plan to lie down in bed, Sanders says. Dim the lights, take the phone out of the bedroom, read a few pages, and do a stretch or breathing exercise. “The goal is to lower your nervous system into gear,” says Sanders. “Your brain needs a transition. You must prepare the necessary environment for quality sleep.”

Finally, the conditions in your bedroom are more important than you think. Dim the lights, keep noises to a minimum, and set the thermostat low to signal your brain to sleep and help your body cool naturally. “Make your bedroom quiet and relaxing and keep it at a comfortable, cool temperature. An easy way to remember this is to have your bedroom remind you of a cave,” she advises. Dr. Fariha Abbasi-Feinbergboard-certified sleep medicine physician, neurologist, and board member of the American Academy of Sleep Medicine.

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What should you do if you wake up in the middle of the night?

We all have good intentions as we go to bed hoping for eight hours. But then Mother Nature makes a call. Or a loud siren shocks you awake. Or you remember that really important thing you wanted to tell your boss. Whatever the reason, Dr. Bijoy E. Johna board-certified sleep physician in Nashville, Tenn., wants you to know that brief wakings in the middle of the night are normal. How you deal with them is the most important thing.

So what do you do? First of all, stay calm. “Anxiety about being awake often becomes the real obstacle to returning to sleep,” John explains. He urges people to avoid constantly checking the clock, which can cause stress. Equally important, resist the urge to reach for your phone because exposure to light signals alertness to the brain. “If you can’t fall asleep within about 15 to 20 minutes, get out of bed and engage in a quiet, low-light activity, such as reading a book. Return to bed only when you feel sleepy. This approach helps retrain the brain to associate bed with sleep rather than frustration. Patience and gentleness are key,” says John.

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What sleep essentials are shoppers loving?

If you’re going to be in bed for seven to nine hours every night, you’d better make it as cozy and comfortable as possible, right? All of these top-rated bedding sets have over 80,000 five-star reviews, so you know they’re a smart buy.

Amazon

More than 86,000 Amazon customers gave this padded mattress pad a perfect five stars. People who have purchased the product say it’s comfortable, well-made, and suitable for deep mattresses.

“[This] The pad provides a significant improvement in comfort without overwhelming the mattress. The quilting is well-structured, the filling is evenly distributed, and the form-fitting design stays securely in place throughout the night. “It adds a soft, cushioned layer while maintaining good breathability.” one commenter wrote.

Another one added“[It’s like] sleeping on a cloud. It feels great, good quality, soft and comfortable.”

Amazon

If you can believe it, over 260,000 customers have raved about these buttery smooth sheets. Available in more than 20 colors ranging from California king. Designed to fit bedding up to 16 inches deep, customers confirm that these babies stay put and soft with every wash.

“These new bed linens were very reasonably priced and really exceeded my expectations.” wrote one reviewer. “They feel great to sleep on – soft, comfortable and breathable – and they made perfect use of my thicker, deep-pocketed mattress. I’ll definitely be buying more of these.”

Someone else shared it“This is my third purchase of these sheets! I love the colors offered and the price is very reasonable. The sheets are extremely soft and wash well. I am very impressed with the quality of this product”

Amazon

With 173,000 five-star reviews, it’s no surprise that these fan-favorite pillows have won an award. Yahoo Sleep Award earlier this month. There are plenty of Yahoo editors among the die-hard fans who swear by these budget-friendly head holders for a good night’s sleep.

“I originally bought these for my guest room, and after a friend spent the night in them, she loved them so much she bought them for her own home. While I usually prefer a firm memory foam pillow, I gave in and bought these for my own bed, and I fell in love with them too! They really feel like a soft, plump, five-star hotel pillow,” shares Initiatives Writer Ellie Conley.

Senior Home Writer Kristin Granero She’s a fan herself, noting: “They come vacuum-packaged in a little box, but once the plastic is removed they spring right back to life. I’ve given them a good fluff and can confirm how soft and supportive they really are.”

Amazon

Warm sleepers shouldn’t think twice about grabbing this fleece blanket for under $10 when it’s on sale. It’s lightweight, feels soft on the skin, and is large enough to share with your loved one. Choose from over 10 colors in several different sizes. It has received more than 137,000 five-star reviews.

“This is a really great blanket and it’s not too expensive! I’ve been using this blanket for a long time and it still feels as soft as when I bought it (this is my ‘go to’ blanket)” wrote a fan.

Another commenter said this“Beautiful, soft and great quality.”

Amazon

Want a duvet that offers a little more warmth? Opt for this soft duvet with over 117,000 rave reviews. The cover has handy tabs that make it easy to attach, and it’s machine washable and plumps back up in the dryer.

“Great!!!” one shopper wrote. “[It is] soft and comfortable. It is lightweight [and] You won’t get too hot, but you won’t get cold either. It keeps you nice and warm, perfect.”

Another one added“I love the marshmallowy, cool feel of this duvet cover. Great quality for the price! It’s heavy and warm but not too warm or too heavy.”