Sleeping well

Do you wish you could sleep soundly? You probably know that getting enough sleep is important for good health.

An occasional night of bad sleep is usually not a big concern. Frequent poor sleep or insomnia is more worrisome. Chronic lack of adequate sleep can cause problems like memory issues, lower immune function, and decreased pain tolerance.

So, how much sleep is enough? Most adults need 7 to 8 hours of sleep. I have read that some people need as little as 5 hours or as much as 10 hours. You can increase your odds of getting a good night’s rest by practicing habits that help your body be ready for sleep.

Therapy in a Nutshell gives 4 key strategies for better sleep. First, manage your sleep drive by waking up at the same time each day and minimizing naps. Second, use early morning light and evening dimness to help set your circadian rhythm. Third, get regular movement or exercise. Finally, schedule 20-30 minutes to get your worries out on paper or a phone app.

If you want a deeper dive, the Sleep Foundation has a list of recommended habits for sleep hygiene.

It may be the case, however, that you don’t need your 7-8 hours (or whatever the right amount is for you) to be uninterrupted. This BBC article is about research on how people slept before candles and other artificial lights were widely available. It seems that a common thing was to sleep 3 or 4 hours and then be awake for a while before going back to sleep. See The Myth of the Eight-Hour Sleep for more.