How Much Sleep Do You Need?

How Much Sleep Do You Need?

The importance of deep sleep and REM sleep

The type of sleep you get is more significant than the quantity of hours you get to sleep. You might not be spending enough time in each stage of sleep if you allow yourself plenty of time to sleep but still have difficulties getting out of bed in the morning or being attentive all day.

Your sleep cycle’s several sleep stages each have unique advantages. However, REM sleep, which sharpens the intellect and improves mood, and deep sleep (during which the body repairs itself and stores energy for the next day) are particularly significant. By abstaining from alcohol, nicotine, and being awakened during the night by noise or light, you may make sure that you receive more deep sleep. While increasing the amount of REM sleep you get can help, you may also try sleeping for an additional 30 to 60 minutes in the morning because REM sleep phases are longer then.

Signs that you’re not getting enough sleep

You probably suffer from sleep deprivation if you average less than eight hours of sleep each night. And you probably don’t even realize how much sleep deprivation affects you.

How is it possible to have sleep deprivation and not realize it? The majority of sleep deficiency symptoms are significantly less obvious than colliding headfirst with your dinner plate.

Additionally, if you have a tendency to skip sleep, you might not even be able to recall what it feels like to be completely awake, attentive, and operating at full capacity. The fact is that falling asleep after dinner, suffering through the afternoon slump, or getting tired in tedious meetings is only “natural” if you are sleep deficient.

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You may be sleep deprived if you…

  • Need an alarm clock in order to wake up on time.
  • Rely on the snooze button.
  • Have a hard time getting out of bed in the morning.
  • Feel sluggish in the afternoon.
  • Get sleepy in meetings, lectures, or warm rooms.
  • Get drowsy after heavy meals or when driving.
  • Need to nap to get through the day.
  • Fall asleep while watching TV or relaxing in the evening.
  • Feel the need to sleep in on weekends.
  • Fall asleep within five minutes of going to bed.

How to get the sleep that you need

Try out the following sleep strategies to find which ones work best for you, whether you’re trying to fix a specific sleep issue or you simply want to feel more productive, cognitively alert, and emotionally balanced during the day:

Rule out medical causes for your sleep problems. A sleep disorder might be a sign of a medical or mental health problem, a negative drug side effect, or both.

Stick to a regular sleep schedule. By going to bed and waking up at the same time every day, including weekends, you will support your biological clock.

Get regular exercise. Exercise on a regular basis can help with the symptoms of many sleep disorders and issues. On most days, aim for 30 minutes or more of exercise—but not too close to night.

Be smart about what you eat and drink. Your sleep might be disturbed by caffeine, alcohol, sugary foods, large meals, and drinking a lot of liquids just before bed.

Get help with stress management. Finding a healthy strategy to deal with stress might help you sleep better at night if the strain of juggling job, family, and/or school is keeping you up at night.

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Improve your sleep environment. Your bed should only be used for sleeping and having sex, therefore keep your bedroom dark, quiet, and chilly.

Develop a relaxing bedtime routine. Avoid late-night screens, work, and stressful interactions. Instead, unwind and quiet your thoughts by having a warm bath, reading in the dark, or engaging in a relaxation exercise to get ready for bed.

Postpone worrying. If you have nighttime anxiety, write it down quickly and put off worrying about it until the next day, when it will be simpler to deal with.

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