May 28, 2022 · Going to sleep at a consistent time every night can make it easier to fall asleep. Building a bedtime routine is an easy way to help yourself stick with a consistent bedtime. Although bedtime routines themselves have not been widely studied, initial research suggests they may help improve sleep.

But research shows that a number of vital tasks carried out during sleep help people stay healthy and function at their best. While you sleep, your brain is hard at work forming the pathways necessary for learning and creating memories and new insights. Without enough sleep, you can’t focus and pay attention or respond.

Create a bedtime routine. Engage in relaxing activities before you go to bed. A warm shower or bath, listening to relaxing music or breathing exercises prior to bedtime may help. Have a good sleep environment. Make sure your bedroom is cool, quiet, dark, and relaxing. Minimize environmental factors that can disrupt your sleep like

moderate and socially acceptable amount of alcohol between dinner and bedtime can disturb nighttime sleep. Avoid alcohol 4 to 6 hours before bedtime. Recommendation 4: Exercise Regular aerobic exercise can improve sleep, but the benefit depends on an individual's physical fitness, the amount of energy expended, and the timing of the exercise ...

Researchers don’t know exactly how much sleep adults need, although some data suggest that 7-8 hours per 24-hour period is the most satisfactory amount. Generally, the amount of sleep required is an individual matter. Some people feel rested after 5 …

Most adults need 7–8 hours of sleep each night. Newborns, on the other hand, sleep between 16 and 18 hours a day, and children in preschool sleep between 11 and 12 hours a day. School-aged children and teens need at least 10 hours of sleep each night. Some people believe that adults need less sleep as they get older.

Keep your bedroom quiet, dark, and at a comfortable temperature. Sleep at least 7 hours each night. Avoid large meals, beverages, caffeine, and alcohol before bedtime. Remove electronic devices such as TVs, computers, and smart phones from your bedroom. Exercise regularly.

This guide explains how a good night’s sleep can contribute to your brain’s health, with practical advice on what to do—today and every day—to keep your brain working well. Philip E. Stieg, PhD, MD

Learn about common sleep myths and practical tips for getting adequate sleep, coping with jet lag and nighttime shift work, and avoiding dangerous drowsy driving. Many common sleep disorders go unrecognized and thus are not treated.

Current evidence supports the general recommendation for obtaining 7 or more hours of sleep per night on a regular basis to promote optimal health among adults aged 18 to 60 years. Individual variability in sleep need is influenced by genetic, behavioral, medical, and environmental factors.