From the Guidelines
Most adults should aim for 7-9 hours of sleep per night, though individual needs may vary slightly. This recommendation is based on the most recent and highest quality study, which emphasizes the importance of good-quality sleep for overall health and quality of life 1. For good sleep hygiene, it is essential to establish a consistent sleep schedule by going to bed and waking up at the same time daily, even on weekends. Creating a relaxing bedtime routine that might include reading, gentle stretching, or meditation can also help improve sleep quality.
Some key aspects of sleep hygiene include:
- Making the bedroom conducive to sleep by keeping it dark, quiet, and cool (around 65°F or 18°C)
- Avoiding electronic devices at least 30 minutes before bedtime as the blue light can suppress melatonin production
- Limiting caffeine after mid-afternoon and avoiding large meals, alcohol, and nicotine close to bedtime
- Engaging in regular exercise to promote better sleep, but completing vigorous workouts at least 1-2 hours before bed
- Getting up and doing something relaxing if unable to fall asleep within 20 minutes
These recommendations are supported by various studies, including one that highlights the importance of general sleep hygiene measures, such as increasing exposure to bright light during the day, avoiding heavy meals or drinking within 3 hours of bed, and enhancing the sleep environment 1. Another study provides guidance on cognitive and behavioral therapies for chronic insomnia, including stimulus control, relaxation training, and cognitive behavioral therapy for insomnia (CBT-I) 1. However, the most critical factor in determining sleep duration is the individual's overall health and quality of life, as emphasized in the most recent study 1.
From the Research
Recommended Sleep Duration
- The National Sleep Foundation recommends that healthy adults aim for 7 to 9 hours of sleep per night 2, 3.
- The American Academy of Sleep Medicine and Sleep Research Society also recommend 7 to 9 hours of sleep per night for healthy adults 4, 5.
- Sleeping less than 7 hours per night is associated with increased risk for various health problems, including obesity, diabetes, and cardiovascular disease 6.
Sleep Hygiene
- While the provided studies do not specifically address sleep hygiene, they emphasize the importance of getting sufficient sleep for optimal health.
- Establishing a consistent sleep schedule, creating a relaxing sleep environment, and avoiding stimulating activities before bedtime are general recommendations for improving sleep hygiene.
- However, these studies do not provide detailed guidance on sleep hygiene practices, such as avoiding caffeine and electronics before bedtime or engaging in relaxing activities to promote better sleep.
Prevalence of Healthy Sleep Duration
- According to the Centers for Disease Control and Prevention (CDC), approximately 65.2% of adult respondents in the United States reported sleeping 7 or more hours per night 6.
- The prevalence of healthy sleep duration varies by age, ethnicity, and geographic location, with some groups being more likely to experience sleep deprivation than others 6.