🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 184 (from laksa066)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa184.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.health.com/sleep-7503659\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.health.com/sleep-7503659\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.health.com\/sleep-7503659","crawl_time":1775691716,"first_indexed_time":1685631081,"http_code":200,"src_unparsed":"com,health!www,\/sleep-7503659 s443","src_root_hash":"6971905794743949984","history_drop_reason":null,"meta_title":"Sleep: How Much You Need and How to Get It","meta_descriptions":["Sleep can impact mood, mental sharpness, and daily productivity. Here are tips on how to get the quantity and quality of sleep you need."],"attrs_boilerpipe_text":"Getting adequate sleep is important for your physical and mental health. The National Sleep Foundation recommends seven to nine hours of sleep for adults between 18 and 64 years old and seven to eight hours of sleep for those who are 65 and older. Children, toddler, infants, and newborns need even more sleep.\n1\nMany people don’t get the recommended amount of sleep, though. In fact, 35% of adults report averaging less than seven hours of sleep a night. Inadequate sleep can negatively impact mood, mental sharpness, and daily productivity. Here’s how to get the sleep amount—and quality—you need for maximum rest and productivity.\n2\nThere are small changes you can make to your daily routine to\nachieve maximum sleep\neach night. Here are some tips that can help you fall asleep sooner, snooze longer, and wake up feeling better rested. \nDesign by Health\nBe Consistent\nYour\ncircadian rhythm\nis the physical, mental, and behavioral 24-hour cycle that helps regulate what time of day you feel sleepy. Circadian rhythm is ran through body temperature regulation and hormone release.\n3\nSlight changes in the environment, such as daylight or a change in temperature, and your schedule can disrupt this natural cycle. When your circadian rhythm becomes out of sync, the time your body begins to naturally unwind is affected. You might have\ntrouble falling asleep\n, experience fragmented or poor sleep, or wake up throughout the night without being able to fall back asleep.\n4\nTo keep your circadian rhythm in check, it’s important to establish a consistent wake-sleep cycle by going to bed and waking up at the same time every day. This conditions your body to become sleepy at a certain time each night and remain alert throughout the day.\n5\nCreate a Relaxing Sleep Environment\nFollowing a day-night cycle, your body is biologically designed to produce more melatonin in the evening to allow you to sleep throughout the night. It is also around bedtime that body temperature begins to fall to create the ideal environment for sleep.\n4\nTo ensure optimal sleep, it’s important to follow the body’s natural processes. Keep bright lights during the evening to a minimum. Turn off electronics like TVs, laptops, tablets, and phones two to three hours before bedtime, as blue light has been shown to suppress\nmelatonin\nproduction.\n2\n6\nSince your circadian rhythm is most sensitive to light about one hour after you wake up and up to two hours before bed, investing in blackout curtains could also help you naturally adjust to a consistent sleep-wake cycle.\n7\nYou’ll also want to lower the thermostat between 60 and 67 degrees Fahrenheit just before bed to prevent night sweats.\n8\nAvoid Certain Drinks and Foods Before Bed\nDrinking too much right before bed can cause\nfrequent urination overnight\n. Having alcohol or caffeine after dinner can cause you to have to get up to go to the bathroom in the middle of the night too.\n9\nBesides how much you drink, what you drink—and eat—can impact your sleep too. Some drinks and foods you may want to reconsider shortly before bed:\nAlcohol:\nConsuming even low amounts of alcohol can disrupt your cardiovascular relaxation during sleep.\n10\nAlcohol consumption may also be linked to rapid eye movement sleep behavior disorder, which causes you to act out the dreams you have during a stage of sleep crucial to a good night’s rest.\n11\nFor optimal sleep, limit alcoholic beverages to just one several hours before bedtime.\n12\nCaffeine:\nCaffeine is a stimulant that can increase alertness and reduce sleep. The effects of caffeine begin about 30 minutes after consumption, and half the dose can be felt at least five hours afterward.\n13\nTo prevent sleep interference, avoid caffeine at least six hours before bedtime.\n14\nAcidic foods:\nCitrus fruits, artificial sweeteners, carbonated beverages, and certain grains and fish all contain higher levels of acidity that delay the time it takes for the stomach to empty. The result is an increase in\nacid reflux\n, when your stomach contents come back up into your esophagus. Limiting acidic foods or swapping them for alternatives can help lower associated symptoms.\n15\n \nHigh-fat foods:\nFoods with high fat have been shown to cause an increase in symptoms that mimic acid reflux.\n16\nTo avoid potential symptoms, heavy meals should be eaten two to three hours prior to bedtime.\n17\nSpicy foods:\nHeartburn, indigestion, and acid reflux can all result from eating foods on the spicier side.\nLying down before food\nis fully digested can intensify symptoms, causing stomach acid to creep into the esophagus and irritate the lining. Additionally, spicy meals increase body temperature, which some research has linked to poorer sleep quality.\n18\nKeep symptoms to a minimum by avoiding spicy foods altogether or indulging earlier in the day, at times when you’re most active.\n17\nBe Active During the Day\nExercising regularly\nhelps you attain more quality sleep by helping regulate your circadian rhythm. But when you do that exercise is key. People who exercise at 7 a.m. have been found to sleep more hours each night, get deeper sleep, and spend 75% more time in restorative sleep than those who work out at other times of the day.\n19\nDoing an intense cardio workout close to bedtime can negatively impact sleep because the exercise can increase your body temperature and heart rate—two things that should be lower when trying to go to sleep. With that in mind, try to finish\nintense exercises\none to two hours before bed.\n19\nIf you want to do some sort of workout before bed, try yoga or stretching exercises. They can help relax you for bed.\n19\nTake Naps If You Need To\nResearch has shown that naps can help the body recover from fatigue and increase mental cognition. And napping for the appropriate amount of time can help you avoid grogginess and ensure a restful night’s sleep. To achieve maximum results, short naps should be between 15 and 30 minutes, and long naps should last no more than 90 minutes.\n20\nTo further avoid nighttime interference, it’s best to take a short nap in the early afternoon before 2 p.m. It’s also best to set an alarm to ensure you wake up after an appropriate amount of time.\n20\nDon't Lie Awake in Bed\nConditioning the brain to associate the bed with sleep can help you\nfall asleep faster\n. Meanwhile, lying in bed struggling to sleep can cause your brain to connect the bed with stress. If you’re unable to fall asleep shortly after your scheduled bedtime, engage in a relaxing activity outside of the bedroom to reinforce the bed-sleep connection.\n5\nRelax Before Going to Bed\nEngaging in low-energy activities before bed can help you unwind after a long day and prepare your body for rest. Here are some ways you might relax:\n12\nSip calming teas like chamomile and lavender\n21\n22\nRead a book\nTake a warm bath \nPlay soothing music \nApproximately 50 to 70 million Americans have chronic sleep disorders.\n23\nFour of the most prevalent sleep disorders include:\n24\nInsomnia:\nAn inability to fall and stay asleep\nNarcolepsy\n:\nExcessive sleepiness during the day that impedes daily functioning and that can make it hard to sleep through the night\nRestless legs syndrome\n:\nAn unpleasant sensation in the legs that’s momentarily alleviated by movement\nSleep apnea\n:\nMomentary gasps for air when your breathing stops or is reduced that interrupts sleep\nIf your\nsleep troubles\nare from a sleep disorder, they could be from factors like: \nDepression\nAnxiety\n25\nDehydration\n26\nSeasonal allergies\n27\n \nA healthcare provider can help determine whether there are any conditions—sleep disorder or otherwise—that are impacting your sleep.\nInadequate sleep can affect your ability to perform everyday activities such as driving a car, socializing, and functioning at work or school. Poor sleep can also interfere with your mood, making you frustrated, cranky, or anxious. Consistent sleep loss can even result in chronic health conditions like heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression. That’s why it’s important to not only get an adequate amount of sleep each night, but quality sleep.\n23\nQuality sleep is usually achieved when you spend 85% or more of your time in bed sleeping\n28\n. Poor sleep quality is considered taking longer than 30 minutes to fall asleep, frequently waking throughout the night, or taking longer than 20 minutes to fall back asleep after waking up during a sleep cycle. \nA typical night’s rest consists of four sleep stages. There are three stages of non-rapid eye movement that lead to REM. The stages, in order, are:\n29\nN1 (light sleep)\nN2 (deeper sleep)\nN3 (deepest non-REM sleep)\nREM\nAlthough all stages are vital aspects of sleep quality, waking up during N3 has been shown to cause impaired mental performance for 30 minutes to an hour after waking up.\n29\nSleep is essential to your everyday health and well-being. For most adults, less than seven hours of quality sleep each night can negatively impact mood, mental sharpness, and daily productivity. Regularly engaging in physical activity, eating a nutritious diet, having a consistent bedtime, and creating a relaxing sleep environment can all help promote quality sleep. By getting the quantity and quality of sleep you need, you can be more refreshed, alert, and help prevent chronic health conditions like high blood pressure.","attrs_markdown":"\n\n[Skip to content](https:\/\/www.health.com\/sleep-7503659#main)\n\n[Health](https:\/\/www.health.com\/)\n\n- Please fill out this field.\n- [Newsletters](https:\/\/www.health.com\/sleep-7503659)\n\nPlease fill out this field.\n\n- [News](https:\/\/www.health.com\/news)\n  News\n  \n  - [Recalls and Food Safety](https:\/\/www.health.com\/food-safety-7378186)\n  - [View All](https:\/\/www.health.com\/news)\n- [Conditions A - Z](https:\/\/www.health.com\/diseases-conditions)\n  Conditions A - Z\n  \n  - [Endometriosis](https:\/\/www.health.com\/condition\/endometriosis)\n  - [Anxiety](https:\/\/www.health.com\/condition\/anxiety)\n  - [Type 2 Diabetes](https:\/\/www.health.com\/condition\/type-2-diabetes)\n  - [Headaches and Migraines](https:\/\/www.health.com\/condition\/headaches-and-migraines)\n  - [Cold](https:\/\/www.health.com\/condition\/cold)\n  - 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[Oral & Dental Care](https:\/\/www.health.com\/oral-and-dental-products-6951524)\n  - [Sleep Products](https:\/\/www.health.com\/sleep-products-and-reviews-6951528)\n  - [Over the Counter](https:\/\/www.health.com\/over-the-counter-products-8651366)\n  - [Skincare](https:\/\/www.health.com\/skincare-products-6951522)\n  - [View All](https:\/\/www.health.com\/what-to-buy-6951517)\n- [About Us](https:\/\/www.health.com\/about-us-8415145)\n  About Us\n  \n  - [Editorial Process](https:\/\/www.health.com\/health-com-s-editorial-process-5224046)\n  - [Medical Expert Board](https:\/\/www.health.com\/health-com-s-medical-expert-board-5224047)\n  - [Testing and Vetting Products](https:\/\/www.health.com\/how-health-com-test-products-5224057)\n  - [Read More](https:\/\/www.health.com\/about-us-8415145)\n\nStay informed with emails from us\n\n- Please fill out this field.\n- [Newsletter Sign Up](https:\/\/www.health.com\/sleep-7503659)\n\n- [News](https:\/\/www.health.com\/news)\n  - [Recalls and Food Safety](https:\/\/www.health.com\/food-safety-7378186)\n- [Conditions A - Z](https:\/\/www.health.com\/diseases-conditions)\n  - [Endometriosis](https:\/\/www.health.com\/condition\/endometriosis)\n  - [Anxiety](https:\/\/www.health.com\/condition\/anxiety)\n  - [Type 2 Diabetes](https:\/\/www.health.com\/condition\/type-2-diabetes)\n  - [Headaches and Migraines](https:\/\/www.health.com\/condition\/headaches-and-migraines)\n  - [Cold](https:\/\/www.health.com\/condition\/cold)\n  - [Flu](https:\/\/www.health.com\/condition\/flu)\n  - [View All](https:\/\/www.health.com\/diseases-conditions)\n- [Nutrition](https:\/\/www.health.com\/nutrition)\n  - [Eat Well](https:\/\/www.health.com\/eat-well-6951509)\n  - [Nutrition Basics](https:\/\/www.health.com\/nutrition-basics-6951511)\n  - [Vitamins and Supplements](https:\/\/www.health.com\/nutrition\/vitamins-supplements)\n  - [View All](https:\/\/www.health.com\/nutrition)\n- [Wellness](https:\/\/www.health.com\/wellness)\n  - [Mental Health](https:\/\/www.health.com\/mental-health-6951502)\n  - [Fitness](https:\/\/www.health.com\/fitness)\n  - [Skincare](https:\/\/www.health.com\/beauty\/skincare)\n  - [Sexual Health](https:\/\/www.health.com\/sexual-health-8422429)\n  - [View All](https:\/\/www.health.com\/wellness)\n- [What to Buy](https:\/\/www.health.com\/what-to-buy-6951517)\n  - [Nutrition & Supplements](https:\/\/www.health.com\/nutritional-supplements-6951520)\n  - [Oral & Dental Care](https:\/\/www.health.com\/oral-and-dental-products-6951524)\n  - [Sleep Products](https:\/\/www.health.com\/sleep-products-and-reviews-6951528)\n  - [Over the Counter](https:\/\/www.health.com\/over-the-counter-products-8651366)\n  - [Skincare](https:\/\/www.health.com\/skincare-products-6951522)\n  - [View All](https:\/\/www.health.com\/what-to-buy-6951517)\n\n[About Us](https:\/\/www.health.com\/about-us-8415145)\n\n- [Editorial Process](https:\/\/www.health.com\/health-com-s-editorial-process-5224046)\n- [Medical Expert Board](https:\/\/www.health.com\/health-com-s-medical-expert-board-5224047)\n- [Testing and Vetting Products](https:\/\/www.health.com\/how-health-com-test-products-5224057)\n\n# Here's How to Get the Sleep Amount—and Quality—You Need\nBy\n\n[Jessica Toscano](https:\/\/www.health.com\/author\/jessica-toscano)\n\n![A profile of Jessica Toscano.]()\n\n![A profile of Jessica Toscano.](https:\/\/www.health.com\/thmb\/zze2-Dwp8gWTEL9p-xM4Z1K8iJ4=\/200x200\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/JessicaToscano_headshot-5485cf1330ba43b5acda9d65f7a4c345.JPG)\n\n[Jessica Toscano](https:\/\/www.health.com\/author\/jessica-toscano)\n\nJessica Toscano is the founder and editor-in-chief of *IntrigueMag*, which covers health, fitness, sex, relationships, and more. In addition to *Health*, she's a contributor to *Cosmopolitan*, *Men's Health*, *SELF*, *SHAPE Magazine*, *SheKnows*, and *InsideHook*, among others.\n\n[health's editorial guidelines](https:\/\/www.health.com\/health-com-s-editorial-process-5224046)\n\nPublished on June 1, 2023\n\nMedically reviewed by\n\n[Kashif J. Piracha, MD](https:\/\/www.health.com\/author\/kashif-j-piracha-md)\n\n![Kashif J. Piracha]()\n\n![Kashif J. Piracha](https:\/\/www.health.com\/thmb\/RtufW7QPeuvon4rmlsMLGQLudY4=\/200x200\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Kashif-JPiracha-1000-ee93f3e24a26420d924b773aa0c6a6ea-a1f7edff3b994f9897fd5aaecff4dfe7.jpg)\n\nMedically reviewed by [Kashif J. Piracha, MD](https:\/\/www.health.com\/author\/kashif-j-piracha-md)\n\nKashif J. Piracha, MD, FACP, FASN, FNKF, is a practicing physician at Methodist Willowbrook Hospital.\n\n[learn more](https:\/\/www.health.com\/health-com-s-medical-expert-board-5224047)\n\nClose\n\nGetting adequate sleep is important for your physical and mental health. The National Sleep Foundation recommends seven to nine hours of sleep for adults between 18 and 64 years old and seven to eight hours of sleep for those who are 65 and older. Children, toddler, infants, and newborns need even more sleep.1\n\nMany people don’t get the recommended amount of sleep, though. In fact, 35% of adults report averaging less than seven hours of sleep a night. Inadequate sleep can negatively impact mood, mental sharpness, and daily productivity. Here’s how to get the sleep amount—and quality—you need for maximum rest and productivity.2\n\n## Tips for Improved Sleep\nThere are small changes you can make to your daily routine to [achieve maximum sleep](https:\/\/www.health.com\/sleep-awards-2025-11694146) each night. Here are some tips that can help you fall asleep sooner, snooze longer, and wake up feeling better rested.\n\n![Health Photo Composite - Sleep](https:\/\/www.health.com\/thmb\/90qchykCYGIyYaWYNG2h3lUtd2c=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-sleep-7503659_Horiz-bedb287fb6a84a3ab3c227f8ccb2e4cd.jpg)\n\n![Health Photo Composite - Sleep](https:\/\/www.health.com\/thmb\/90qchykCYGIyYaWYNG2h3lUtd2c=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-sleep-7503659_Horiz-bedb287fb6a84a3ab3c227f8ccb2e4cd.jpg)\n\nDesign by Health\n### Be Consistent\nYour [circadian rhythm](https:\/\/www.health.com\/circadian-rhythm-7496372) is the physical, mental, and behavioral 24-hour cycle that helps regulate what time of day you feel sleepy. Circadian rhythm is ran through body temperature regulation and hormone release.3\n\nSlight changes in the environment, such as daylight or a change in temperature, and your schedule can disrupt this natural cycle. When your circadian rhythm becomes out of sync, the time your body begins to naturally unwind is affected. You might have [trouble falling asleep](https:\/\/www.health.com\/condition\/sleep\/sleep-experts-sleeping-tips), experience fragmented or poor sleep, or wake up throughout the night without being able to fall back asleep.4\n\nTo keep your circadian rhythm in check, it’s important to establish a consistent wake-sleep cycle by going to bed and waking up at the same time every day. This conditions your body to become sleepy at a certain time each night and remain alert throughout the day.5\n\n### Create a Relaxing Sleep Environment\nFollowing a day-night cycle, your body is biologically designed to produce more melatonin in the evening to allow you to sleep throughout the night. It is also around bedtime that body temperature begins to fall to create the ideal environment for sleep.4\n\nTo ensure optimal sleep, it’s important to follow the body’s natural processes. Keep bright lights during the evening to a minimum. Turn off electronics like TVs, laptops, tablets, and phones two to three hours before bedtime, as blue light has been shown to suppress [melatonin](https:\/\/www.health.com\/melatonin-7488235) production.26\n\nSince your circadian rhythm is most sensitive to light about one hour after you wake up and up to two hours before bed, investing in blackout curtains could also help you naturally adjust to a consistent sleep-wake cycle.7\n\nYou’ll also want to lower the thermostat between 60 and 67 degrees Fahrenheit just before bed to prevent night sweats.8\n\n### Avoid Certain Drinks and Foods Before Bed\nDrinking too much right before bed can cause [frequent urination overnight](https:\/\/www.health.com\/condition\/urological-conditions\/why-do-i-pee-so-much-at-night). Having alcohol or caffeine after dinner can cause you to have to get up to go to the bathroom in the middle of the night too.9\n\nBesides how much you drink, what you drink—and eat—can impact your sleep too. Some drinks and foods you may want to reconsider shortly before bed:\n\n- **Alcohol:** Consuming even low amounts of alcohol can disrupt your cardiovascular relaxation during sleep.10 Alcohol consumption may also be linked to rapid eye movement sleep behavior disorder, which causes you to act out the dreams you have during a stage of sleep crucial to a good night’s rest.11 For optimal sleep, limit alcoholic beverages to just one several hours before bedtime.12\n- **Caffeine:** Caffeine is a stimulant that can increase alertness and reduce sleep. The effects of caffeine begin about 30 minutes after consumption, and half the dose can be felt at least five hours afterward.13 To prevent sleep interference, avoid caffeine at least six hours before bedtime.14\n- **Acidic foods:** Citrus fruits, artificial sweeteners, carbonated beverages, and certain grains and fish all contain higher levels of acidity that delay the time it takes for the stomach to empty. The result is an increase in [acid reflux](https:\/\/www.health.com\/acid-reflux-overview-7481216), when your stomach contents come back up into your esophagus. Limiting acidic foods or swapping them for alternatives can help lower associated symptoms.15\n- **High-fat foods:** Foods with high fat have been shown to cause an increase in symptoms that mimic acid reflux.16 To avoid potential symptoms, heavy meals should be eaten two to three hours prior to bedtime.17\n- **Spicy foods:** Heartburn, indigestion, and acid reflux can all result from eating foods on the spicier side. [Lying down before food](https:\/\/www.health.com\/foods-for-sleep-11819393) is fully digested can intensify symptoms, causing stomach acid to creep into the esophagus and irritate the lining. Additionally, spicy meals increase body temperature, which some research has linked to poorer sleep quality.18 Keep symptoms to a minimum by avoiding spicy foods altogether or indulging earlier in the day, at times when you’re most active.17\n### Be Active During the Day\n[Exercising regularly](https:\/\/www.health.com\/condition\/sleep\/how-to-shut-off-brain-sleep) helps you attain more quality sleep by helping regulate your circadian rhythm. But when you do that exercise is key. People who exercise at 7 a.m. have been found to sleep more hours each night, get deeper sleep, and spend 75% more time in restorative sleep than those who work out at other times of the day.19\n\nDoing an intense cardio workout close to bedtime can negatively impact sleep because the exercise can increase your body temperature and heart rate—two things that should be lower when trying to go to sleep. With that in mind, try to finish [intense exercises](https:\/\/www.health.com\/best-time-to-work-out-11882498) one to two hours before bed.19\n\nIf you want to do some sort of workout before bed, try yoga or stretching exercises. They can help relax you for bed.19\n\n### Take Naps If You Need To\nResearch has shown that naps can help the body recover from fatigue and increase mental cognition. And napping for the appropriate amount of time can help you avoid grogginess and ensure a restful night’s sleep. To achieve maximum results, short naps should be between 15 and 30 minutes, and long naps should last no more than 90 minutes.20\n\nTo further avoid nighttime interference, it’s best to take a short nap in the early afternoon before 2 p.m. It’s also best to set an alarm to ensure you wake up after an appropriate amount of time.20\n\n### Don't Lie Awake in Bed\nConditioning the brain to associate the bed with sleep can help you [fall asleep faster](https:\/\/www.health.com\/how-to-fall-asleep-fast-11779348). Meanwhile, lying in bed struggling to sleep can cause your brain to connect the bed with stress. If you’re unable to fall asleep shortly after your scheduled bedtime, engage in a relaxing activity outside of the bedroom to reinforce the bed-sleep connection.5\n\n### Relax Before Going to Bed\nEngaging in low-energy activities before bed can help you unwind after a long day and prepare your body for rest. Here are some ways you might relax:12\n\n- Sip calming teas like chamomile and lavender2122\n- Read a book\n- Take a warm bath\n- Play soothing music\n## Things That May Be Impacting Your Sleep\nApproximately 50 to 70 million Americans have chronic sleep disorders.23 Four of the most prevalent sleep disorders include:24\n\n- **Insomnia:** An inability to fall and stay asleep\n- **[Narcolepsy](https:\/\/www.health.com\/narcolepsy-overview-7495731):** Excessive sleepiness during the day that impedes daily functioning and that can make it hard to sleep through the night\n- **[Restless legs syndrome](https:\/\/www.health.com\/restless-legs-syndrome-overview-7487684):** An unpleasant sensation in the legs that’s momentarily alleviated by movement\n- **[Sleep apnea](https:\/\/www.health.com\/sleep-apnea-8387497):** Momentary gasps for air when your breathing stops or is reduced that interrupts sleep\n\nIf your [sleep troubles](https:\/\/www.health.com\/sleep-disorders-8399780) are from a sleep disorder, they could be from factors like:\n\n- [Depression](https:\/\/www.health.com\/depressive-disorder-overview-7100645)\n- Anxiety25\n- [Dehydration](https:\/\/www.health.com\/dehydration-7376352)26\n- Seasonal allergies27\n\nA healthcare provider can help determine whether there are any conditions—sleep disorder or otherwise—that are impacting your sleep.\n\n## What Happens If You Don't Get the Sleep You Need\nInadequate sleep can affect your ability to perform everyday activities such as driving a car, socializing, and functioning at work or school. Poor sleep can also interfere with your mood, making you frustrated, cranky, or anxious. Consistent sleep loss can even result in chronic health conditions like heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression. That’s why it’s important to not only get an adequate amount of sleep each night, but quality sleep.23\n\nQuality sleep is usually achieved when you spend 85% or more of your time in bed sleeping28. Poor sleep quality is considered taking longer than 30 minutes to fall asleep, frequently waking throughout the night, or taking longer than 20 minutes to fall back asleep after waking up during a sleep cycle.\n\nA typical night’s rest consists of four sleep stages. There are three stages of non-rapid eye movement that lead to REM. The stages, in order, are:29\n\n- N1 (light sleep)\n- N2 (deeper sleep)\n- N3 (deepest non-REM sleep)\n- REM\n\nAlthough all stages are vital aspects of sleep quality, waking up during N3 has been shown to cause impaired mental performance for 30 minutes to an hour after waking up.29\n\n## A Quick Review\nSleep is essential to your everyday health and well-being. For most adults, less than seven hours of quality sleep each night can negatively impact mood, mental sharpness, and daily productivity. Regularly engaging in physical activity, eating a nutritious diet, having a consistent bedtime, and creating a relaxing sleep environment can all help promote quality sleep. By getting the quantity and quality of sleep you need, you can be more refreshed, alert, and help prevent chronic health conditions like high blood pressure.\n\nRead more:\n\n- [Wellness](https:\/\/www.health.com\/wellness)\n- [Sleep](https:\/\/www.health.com\/condition\/sleep)\n\nWas this page helpful?\n\nThanks for your feedback\\!\n\nTell us why\\!\n\nOther\n\n29 Sources\n\nHealth.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https:\/\/www.health.com\/health-com-s-editorial-process-5224046) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.\n\n1. National Sleep Foundation. [How much sleep do you really need?](https:\/\/www.thensf.org\/how-many-hours-of-sleep-do-you-really-need\/)\n2. National Sleep Foundation. [Sleep by the numbers](https:\/\/www.thensf.org\/sleep-facts-and-statistics\/).\n3. National Institute of General Medical Sciences. [Circadian rhythms](https:\/\/nigms.nih.gov\/education\/fact-sheets\/Pages\/circadian-rhythms.aspx).\n4. National Sleep Foundation. [Understanding circadian rhythms](https:\/\/www.thensf.org\/what-is-a-circadian-rhythm\/).\n5. Markwald RR, Iftikhar I, Youngstedt SD. [Behavioral strategies, including exercise, for addressing insomnia](https:\/\/doi.org\/10.1249\/FIT.0000000000000375). *ACSMs Health Fit J*. 2018;*22*(2):23–29. doi:10.1249\/FIT.0000000000000375\n6. Silvani MI, Werder R, Perret C. [The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review](https:\/\/doi.org\/10.3389\/fphys.2022.943108). *Front Physiol*. 2022;13:943108. doi:10.3389\/fphys.2022.943108\n7. National Sleep Foundation. [Good light, bad light, and better sleep](https:\/\/www.thensf.org\/good-light-bad-light-and-better-sleep\/).\n8. Harding EC, Franks NP, Wisden W. [The temperature dependence of sleep](https:\/\/doi.org\/10.3389\/fnins.2019.00336). *Front Neurosci*. 2019;13*:*336\\. doi:10.3389\/fnins.2019.00336\n9. MedlinePlus. [Urinating more at night](https:\/\/medlineplus.gov\/ency\/article\/003141.htm).\n10. Pietilä J, Helander E, Korhonen I, Myllymäki T, Kujala U, Lindholm H. [Acute effect of alcohol intake on cardiovascular autonomic regulation during the first hours of sleep in a large real-world sample of Finnish employees: Observational study](https:\/\/doi.org\/10.2196\/mental.9519). *JMIR Ment Health*. 2018;5(1):e23. doi:10.2196\/mental.9519\n11. Ma C, Pavlova M, Li J, et al. [Alcohol consumption and probable rapid eye movement sleep behavior disorder](https:\/\/doi.org\/10.1002\/acn3.630). *Ann Clin Transl Neurol*. 2018;5(10):1176–1183. doi:10.1002\/acn3.630\n12. National Sleep Foundation. [10 tips for a better night’s sleep](https:\/\/www.thensf.org\/sleep-tips\/).\n13. Centers for Disease Control and Prevention. [Caffeine & long work hours](https:\/\/www.cdc.gov\/niosh\/emres\/longhourstraining\/caffeine.html).\n14. Drake C, Roehrs T, Shambroom J, Roth T. [Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed](https:\/\/doi.org\/10.5664%2Fjcsm.3170). *J Clin Sleep Med*. 2013;9(11):1195–1200. doi:10.5664\/jcsm.3170\n15. Masters A, Pandi-Perumal SR, Seixas A, Girardin JL, McFarlane SI. [Melatonin, the hormone of darkness: From sleep promotion to ebola treatment](https:\/\/doi.org\/10.4172\/2168-975X.1000151). *Brain Disord Ther*. 2014;4(1): 1000151. doi:10.4172\/2168-975X.1000151\n16. Heidarzadeh-Esfahani N, Soleimani D, Hajiahmadi S, Moradi S, Heidarzadeh N, Nachvak SM. [Dietary intake in relation to the risk of reflux disease: A systematic review](https:\/\/doi.org\/10.3746%2Fpnf.2021.26.4.367). *Prev Nutr Food Sci*. 2021;26(4):367–379. doi:10.3746\/pnf.2021.26.4.367\n17. Centers for Disease Control and Prevention. [NIOSH training for nurses on shift work and long work hours](https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/04.html).\n18. Nisar M, Mohammad RM, Arshad A, Hashmi I, Yousuf SM, Baig S. [Influence of dietary intake on sleeping patterns of medical students](https:\/\/doi.org\/10.7759\/cureus.4106). *Cureus*. 2019;11(2):e4106. doi:10.7759\/cureus.4106\n19. National Sleep Foundation. [Get moving to get better sleep](https:\/\/www.thensf.org\/get-moving-to-get-better-sleep\/).\n20. National Sleep Foundation. [The benefits of napping](https:\/\/www.thensf.org\/the-benefits-of-napping\/).\n21. Abdullahzadeh M, Matourypour P, Naji S A. [Investigation effect of oral chamomilla on sleep quality in elderly people in Isfahan: A randomized control trial](https:\/\/doi.org\/10.4103\/jehp.jehp_109_15). *J Educ Health Promot*. 2017;6:53. doi:10.4103\/jehp.jehp\\_109\\_15\n22. Chen SL, Chen CH. [Effects of lavender tea on fatigue, depression, and maternal-infant attachment in sleep-disturbed postnatal women](https:\/\/doi.org\/10.1111\/wvn.12122). *Worldviews Evid Based Nurs*. 2015;12(6):370-379. doi:10.1111\/wvn.12122\n23. National Heart, Lung and Blood Institute. [What are sleep deprivation and deficiency?](https:\/\/www.nhlbi.nih.gov\/health\/sleep-deprivation)\n24. Centers for Disease Control and Prevention. [Key sleep disorders](https:\/\/www.cdc.gov\/sleep\/about_sleep\/key_disorders.html).\n25. Hanson JA, Huecker MR. [Sleep deprivation](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK547676\/). In: *StatPearls*. StatPearls Publishing; 2023.\n26. Rosinger AY, Chang AM, Buxton OM, Li J, Wu S, Gao X. [Short sleep duration is associated with inadequate hydration: Cross-cultural evidence from US and Chinese adults](https:\/\/doi.org\/10.1093\/sleep\/zsy210). *Sleep*. 2019;42(2). doi:10.1093\/sleep\/zsy210\n27. Leger D, Bonnefoy B, Pigearias B, de La Giclais B, Chartier A. [Poor sleep is highly associated with house dust mite allergic rhinitis in adults and children](https:\/\/doi.org\/10.1186\/s13223-017-0208-7). *Allergy Asthma Clin Immunol*. 2013;13:36. doi:10.1186\/s13223-017-0208-7\n28. National Sleep Foundation. [What is sleep quality?](https:\/\/www.thensf.org\/what-is-sleep-quality\/)\n29. Patel AK, Reddy V, Shumway KR, Araujo JF. [Physiology, sleep stages](https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/). In: *StatPearls*. StatPearls Publishing; 2023.\n\nMore Articles In\n\nSleep 101\n\n- [![Health Photo Composite - Sleep]() ![Health Photo Composite - Sleep](https:\/\/www.health.com\/thmb\/a2UlivYX1gAi2wxmSKQaRN-BKBg=\/258x171\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-sleep-7503659_Horiz-bedb287fb6a84a3ab3c227f8ccb2e4cd.jpg) Sleep: How Much You Need and How to Get It 1 of 6 Medically reviewed by Kashif J. 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Discover Why and How To Sleep Better](https:\/\/www.health.com\/light-sleeper-11679502)\n\n[![Health Photo Composite - Sleep Inertia](https:\/\/www.health.com\/thmb\/JYsYFR4YeOyhu7AN0TRntTIA2uw=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-Sleep-Inertia-GettyImages-1448026219-Purple-Horiz-v2-288834257e8b4464b7652a132b777f60.jpg) ![Health Photo Composite - Sleep Inertia](https:\/\/www.health.com\/thmb\/JYsYFR4YeOyhu7AN0TRntTIA2uw=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-Sleep-Inertia-GettyImages-1448026219-Purple-Horiz-v2-288834257e8b4464b7652a132b777f60.jpg) What Is Sleep Inertia—and How Can You Overcome the Grogginess?](https:\/\/www.health.com\/sleep-inertia-8421960)\n\n[![Female sleeping in bed](https:\/\/www.health.com\/thmb\/dppD_Pqos0a8nmZMc55Rux3xl_I=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-606353439-7dd3727cf0434611b9ef1d833afa9d64.jpg) ![Female sleeping in bed](https:\/\/www.health.com\/thmb\/dppD_Pqos0a8nmZMc55Rux3xl_I=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-606353439-7dd3727cf0434611b9ef1d833afa9d64.jpg) Oversleeping: 8 Causes You Might Not Realize](https:\/\/www.health.com\/condition\/sleep\/sleeping-too-much)\n\n[![Young black woman waking up in bed rubbing her eyes](https:\/\/www.health.com\/thmb\/9u2kcaQEPzt8J1pXcVYvS9M_hw8=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1572575101-388cdaa59e334106a499430120de97b3.jpg) ![Young black woman waking up in bed rubbing her eyes](https:\/\/www.health.com\/thmb\/9u2kcaQEPzt8J1pXcVYvS9M_hw8=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1572575101-388cdaa59e334106a499430120de97b3.jpg) Is 6 Hours of Sleep Really Enough? 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What to Know](https:\/\/www.health.com\/should-you-sleep-in-compression-socks-11761582)\n\n[![Person sitting in kitchen late at night eating takeout food.](https:\/\/www.health.com\/thmb\/WmRmjSUhWpceqTBaCk_B73exD-4=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1389747181-40e2872e15464eb99b3bfdd7a434ea90.jpg) ![Person sitting in kitchen late at night eating takeout food.](https:\/\/www.health.com\/thmb\/WmRmjSUhWpceqTBaCk_B73exD-4=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1389747181-40e2872e15464eb99b3bfdd7a434ea90.jpg) What Are Foods That Keep You Awake at Night?](https:\/\/www.health.com\/condition\/sleep\/foods-that-prevent-sleep)\n\n[![Person up late at night with lights off, in bed looking at their phone.](https:\/\/www.health.com\/thmb\/1IfviifFy97Wl4yEhlniKX-I74k=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1370695573-f320a55592b2451d93e2fcb00ac7b5e4.jpg) ![Person up late at night with lights off, in bed looking at their phone.](https:\/\/www.health.com\/thmb\/1IfviifFy97Wl4yEhlniKX-I74k=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1370695573-f320a55592b2451d93e2fcb00ac7b5e4.jpg) Is Staying Up Late Harmful to Your Health?](https:\/\/www.health.com\/condition\/sleep\/health-risks-night-owl)\n\n[![A woman closes her eyes with her head back as she sits on the floor with her laptop and a cup of coffee](https:\/\/www.health.com\/thmb\/5I_dVfDSO-Tp-UzpJXaRVzN_YL4=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1478469227-f1593c92f1e4454db162def05dd9245a.jpg) ![A woman closes her eyes with her head back as she sits on the floor with her laptop and a cup of coffee](https:\/\/www.health.com\/thmb\/5I_dVfDSO-Tp-UzpJXaRVzN_YL4=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Health-GettyImages-1478469227-f1593c92f1e4454db162def05dd9245a.jpg) 7 Possible Reasons Why You're Always Tired](https:\/\/www.health.com\/why-am-i-so-tired-8620572)\n\n[Health](https:\/\/www.health.com\/)\n\n[Newsletters](https:\/\/www.health.com\/sleep-7503659)\n\nFollow Us\n\n- [News](https:\/\/www.health.com\/news)\n- [Conditions A-Z](https:\/\/www.health.com\/diseases-conditions)\n- [Nutrition](https:\/\/www.health.com\/nutrition)\n- [Wellness](https:\/\/www.health.com\/wellness)\n\n- [About Us](https:\/\/www.health.com\/about-us-8415145)\n- [Medical Expert Board](https:\/\/www.health.com\/health-com-s-medical-expert-board-5224047)\n- [Editorial Process](https:\/\/www.health.com\/health-com-s-editorial-process-5224046)\n- [Privacy Policy](https:\/\/www.people.inc\/brands-privacy)\n- [Product Vetting](https:\/\/www.health.com\/how-health-com-test-products-5224057)\n- [Terms of Service](https:\/\/www.people.inc\/brands-termsofservice)\n- [Careers](https:\/\/www.people.inc\/careers)\n- [Advertise](https:\/\/www.people.inc\/advertising)\n- [Contact](https:\/\/www.health.com\/about-us-8415145#toc-contact-us)\n\n*Health's* content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.\n\n*Health* is part of the [People Inc.](https:\/\/www.people.inc\/) publishing family.\n\nNewsletter Sign Up\n\nNewsletter Sign Up\n\n![]()","attrs_readable_markdown":"Getting adequate sleep is important for your physical and mental health. The National Sleep Foundation recommends seven to nine hours of sleep for adults between 18 and 64 years old and seven to eight hours of sleep for those who are 65 and older. Children, toddler, infants, and newborns need even more sleep.1\n\nMany people don’t get the recommended amount of sleep, though. In fact, 35% of adults report averaging less than seven hours of sleep a night. Inadequate sleep can negatively impact mood, mental sharpness, and daily productivity. Here’s how to get the sleep amount—and quality—you need for maximum rest and productivity.2\n\nThere are small changes you can make to your daily routine to [achieve maximum sleep](https:\/\/www.health.com\/sleep-awards-2025-11694146) each night. Here are some tips that can help you fall asleep sooner, snooze longer, and wake up feeling better rested.\n\nDesign by Health\n\n### Be Consistent\nYour [circadian rhythm](https:\/\/www.health.com\/circadian-rhythm-7496372) is the physical, mental, and behavioral 24-hour cycle that helps regulate what time of day you feel sleepy. Circadian rhythm is ran through body temperature regulation and hormone release.3\n\nSlight changes in the environment, such as daylight or a change in temperature, and your schedule can disrupt this natural cycle. When your circadian rhythm becomes out of sync, the time your body begins to naturally unwind is affected. You might have [trouble falling asleep](https:\/\/www.health.com\/condition\/sleep\/sleep-experts-sleeping-tips), experience fragmented or poor sleep, or wake up throughout the night without being able to fall back asleep.4\n\nTo keep your circadian rhythm in check, it’s important to establish a consistent wake-sleep cycle by going to bed and waking up at the same time every day. This conditions your body to become sleepy at a certain time each night and remain alert throughout the day.5\n\n### Create a Relaxing Sleep Environment\nFollowing a day-night cycle, your body is biologically designed to produce more melatonin in the evening to allow you to sleep throughout the night. It is also around bedtime that body temperature begins to fall to create the ideal environment for sleep.4\n\nTo ensure optimal sleep, it’s important to follow the body’s natural processes. Keep bright lights during the evening to a minimum. Turn off electronics like TVs, laptops, tablets, and phones two to three hours before bedtime, as blue light has been shown to suppress [melatonin](https:\/\/www.health.com\/melatonin-7488235) production.26\n\nSince your circadian rhythm is most sensitive to light about one hour after you wake up and up to two hours before bed, investing in blackout curtains could also help you naturally adjust to a consistent sleep-wake cycle.7\n\nYou’ll also want to lower the thermostat between 60 and 67 degrees Fahrenheit just before bed to prevent night sweats.8\n\n### Avoid Certain Drinks and Foods Before Bed\nDrinking too much right before bed can cause [frequent urination overnight](https:\/\/www.health.com\/condition\/urological-conditions\/why-do-i-pee-so-much-at-night). Having alcohol or caffeine after dinner can cause you to have to get up to go to the bathroom in the middle of the night too.9\n\nBesides how much you drink, what you drink—and eat—can impact your sleep too. Some drinks and foods you may want to reconsider shortly before bed:\n\n- **Alcohol:** Consuming even low amounts of alcohol can disrupt your cardiovascular relaxation during sleep.10 Alcohol consumption may also be linked to rapid eye movement sleep behavior disorder, which causes you to act out the dreams you have during a stage of sleep crucial to a good night’s rest.11 For optimal sleep, limit alcoholic beverages to just one several hours before bedtime.12\n- **Caffeine:** Caffeine is a stimulant that can increase alertness and reduce sleep. The effects of caffeine begin about 30 minutes after consumption, and half the dose can be felt at least five hours afterward.13 To prevent sleep interference, avoid caffeine at least six hours before bedtime.14\n- **Acidic foods:** Citrus fruits, artificial sweeteners, carbonated beverages, and certain grains and fish all contain higher levels of acidity that delay the time it takes for the stomach to empty. The result is an increase in [acid reflux](https:\/\/www.health.com\/acid-reflux-overview-7481216), when your stomach contents come back up into your esophagus. Limiting acidic foods or swapping them for alternatives can help lower associated symptoms.15\n- **High-fat foods:** Foods with high fat have been shown to cause an increase in symptoms that mimic acid reflux.16 To avoid potential symptoms, heavy meals should be eaten two to three hours prior to bedtime.17\n- **Spicy foods:** Heartburn, indigestion, and acid reflux can all result from eating foods on the spicier side. [Lying down before food](https:\/\/www.health.com\/foods-for-sleep-11819393) is fully digested can intensify symptoms, causing stomach acid to creep into the esophagus and irritate the lining. Additionally, spicy meals increase body temperature, which some research has linked to poorer sleep quality.18 Keep symptoms to a minimum by avoiding spicy foods altogether or indulging earlier in the day, at times when you’re most active.17\n### Be Active During the Day\n[Exercising regularly](https:\/\/www.health.com\/condition\/sleep\/how-to-shut-off-brain-sleep) helps you attain more quality sleep by helping regulate your circadian rhythm. But when you do that exercise is key. People who exercise at 7 a.m. have been found to sleep more hours each night, get deeper sleep, and spend 75% more time in restorative sleep than those who work out at other times of the day.19\n\nDoing an intense cardio workout close to bedtime can negatively impact sleep because the exercise can increase your body temperature and heart rate—two things that should be lower when trying to go to sleep. With that in mind, try to finish [intense exercises](https:\/\/www.health.com\/best-time-to-work-out-11882498) one to two hours before bed.19\n\nIf you want to do some sort of workout before bed, try yoga or stretching exercises. They can help relax you for bed.19\n\n### Take Naps If You Need To\nResearch has shown that naps can help the body recover from fatigue and increase mental cognition. And napping for the appropriate amount of time can help you avoid grogginess and ensure a restful night’s sleep. To achieve maximum results, short naps should be between 15 and 30 minutes, and long naps should last no more than 90 minutes.20\n\nTo further avoid nighttime interference, it’s best to take a short nap in the early afternoon before 2 p.m. It’s also best to set an alarm to ensure you wake up after an appropriate amount of time.20\n\n### Don't Lie Awake in Bed\nConditioning the brain to associate the bed with sleep can help you [fall asleep faster](https:\/\/www.health.com\/how-to-fall-asleep-fast-11779348). Meanwhile, lying in bed struggling to sleep can cause your brain to connect the bed with stress. If you’re unable to fall asleep shortly after your scheduled bedtime, engage in a relaxing activity outside of the bedroom to reinforce the bed-sleep connection.5\n\n### Relax Before Going to Bed\nEngaging in low-energy activities before bed can help you unwind after a long day and prepare your body for rest. Here are some ways you might relax:12\n\n- Sip calming teas like chamomile and lavender2122\n- Read a book\n- Take a warm bath\n- Play soothing music\n\nApproximately 50 to 70 million Americans have chronic sleep disorders.23 Four of the most prevalent sleep disorders include:24\n\n- **Insomnia:** An inability to fall and stay asleep\n- **[Narcolepsy](https:\/\/www.health.com\/narcolepsy-overview-7495731):** Excessive sleepiness during the day that impedes daily functioning and that can make it hard to sleep through the night\n- **[Restless legs syndrome](https:\/\/www.health.com\/restless-legs-syndrome-overview-7487684):** An unpleasant sensation in the legs that’s momentarily alleviated by movement\n- **[Sleep apnea](https:\/\/www.health.com\/sleep-apnea-8387497):** Momentary gasps for air when your breathing stops or is reduced that interrupts sleep\n\nIf your [sleep troubles](https:\/\/www.health.com\/sleep-disorders-8399780) are from a sleep disorder, they could be from factors like:\n\n- [Depression](https:\/\/www.health.com\/depressive-disorder-overview-7100645)\n- Anxiety25\n- [Dehydration](https:\/\/www.health.com\/dehydration-7376352)26\n- Seasonal allergies27\n\nA healthcare provider can help determine whether there are any conditions—sleep disorder or otherwise—that are impacting your sleep.\n\nInadequate sleep can affect your ability to perform everyday activities such as driving a car, socializing, and functioning at work or school. Poor sleep can also interfere with your mood, making you frustrated, cranky, or anxious. Consistent sleep loss can even result in chronic health conditions like heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression. That’s why it’s important to not only get an adequate amount of sleep each night, but quality sleep.23\n\nQuality sleep is usually achieved when you spend 85% or more of your time in bed sleeping28. Poor sleep quality is considered taking longer than 30 minutes to fall asleep, frequently waking throughout the night, or taking longer than 20 minutes to fall back asleep after waking up during a sleep cycle.\n\nA typical night’s rest consists of four sleep stages. There are three stages of non-rapid eye movement that lead to REM. The stages, in order, are:29\n\n- N1 (light sleep)\n- N2 (deeper sleep)\n- N3 (deepest non-REM sleep)\n- REM\n\nAlthough all stages are vital aspects of sleep quality, waking up during N3 has been shown to cause impaired mental performance for 30 minutes to an hour after waking up.29\n\nSleep is essential to your everyday health and well-being. For most adults, less than seven hours of quality sleep each night can negatively impact mood, mental sharpness, and daily productivity. Regularly engaging in physical activity, eating a nutritious diet, having a consistent bedtime, and creating a relaxing sleep environment can all help promote quality sleep. By getting the quantity and quality of sleep you need, you can be more refreshed, alert, and help prevent chronic health conditions like high blood pressure.","meta_canonical":null}

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Meta Title	Sleep: How Much You Need and How to Get It
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Boilerpipe Text	Getting adequate sleep is important for your physical and mental health. The National Sleep Foundation recommends seven to nine hours of sleep for adults between 18 and 64 years old and seven to eight hours of sleep for those who are 65 and older. Children, toddler, infants, and newborns need even more sleep. 1 Many people don’t get the recommended amount of sleep, though. In fact, 35% of adults report averaging less than seven hours of sleep a night. Inadequate sleep can negatively impact mood, mental sharpness, and daily productivity. Here’s how to get the sleep amount—and quality—you need for maximum rest and productivity. 2 There are small changes you can make to your daily routine to achieve maximum sleep each night. Here are some tips that can help you fall asleep sooner, snooze longer, and wake up feeling better rested. Design by Health Be Consistent Your circadian rhythm is the physical, mental, and behavioral 24-hour cycle that helps regulate what time of day you feel sleepy. Circadian rhythm is ran through body temperature regulation and hormone release. 3 Slight changes in the environment, such as daylight or a change in temperature, and your schedule can disrupt this natural cycle. When your circadian rhythm becomes out of sync, the time your body begins to naturally unwind is affected. You might have trouble falling asleep , experience fragmented or poor sleep, or wake up throughout the night without being able to fall back asleep. 4 To keep your circadian rhythm in check, it’s important to establish a consistent wake-sleep cycle by going to bed and waking up at the same time every day. This conditions your body to become sleepy at a certain time each night and remain alert throughout the day. 5 Create a Relaxing Sleep Environment Following a day-night cycle, your body is biologically designed to produce more melatonin in the evening to allow you to sleep throughout the night. It is also around bedtime that body temperature begins to fall to create the ideal environment for sleep. 4 To ensure optimal sleep, it’s important to follow the body’s natural processes. Keep bright lights during the evening to a minimum. Turn off electronics like TVs, laptops, tablets, and phones two to three hours before bedtime, as blue light has been shown to suppress melatonin production. 2 6 Since your circadian rhythm is most sensitive to light about one hour after you wake up and up to two hours before bed, investing in blackout curtains could also help you naturally adjust to a consistent sleep-wake cycle. 7 You’ll also want to lower the thermostat between 60 and 67 degrees Fahrenheit just before bed to prevent night sweats. 8 Avoid Certain Drinks and Foods Before Bed Drinking too much right before bed can cause frequent urination overnight . Having alcohol or caffeine after dinner can cause you to have to get up to go to the bathroom in the middle of the night too. 9 Besides how much you drink, what you drink—and eat—can impact your sleep too. Some drinks and foods you may want to reconsider shortly before bed: Alcohol: Consuming even low amounts of alcohol can disrupt your cardiovascular relaxation during sleep. 10 Alcohol consumption may also be linked to rapid eye movement sleep behavior disorder, which causes you to act out the dreams you have during a stage of sleep crucial to a good night’s rest. 11 For optimal sleep, limit alcoholic beverages to just one several hours before bedtime. 12 Caffeine: Caffeine is a stimulant that can increase alertness and reduce sleep. The effects of caffeine begin about 30 minutes after consumption, and half the dose can be felt at least five hours afterward. 13 To prevent sleep interference, avoid caffeine at least six hours before bedtime. 14 Acidic foods: Citrus fruits, artificial sweeteners, carbonated beverages, and certain grains and fish all contain higher levels of acidity that delay the time it takes for the stomach to empty. The result is an increase in acid reflux , when your stomach contents come back up into your esophagus. Limiting acidic foods or swapping them for alternatives can help lower associated symptoms. 15 High-fat foods: Foods with high fat have been shown to cause an increase in symptoms that mimic acid reflux. 16 To avoid potential symptoms, heavy meals should be eaten two to three hours prior to bedtime. 17 Spicy foods: Heartburn, indigestion, and acid reflux can all result from eating foods on the spicier side. Lying down before food is fully digested can intensify symptoms, causing stomach acid to creep into the esophagus and irritate the lining. Additionally, spicy meals increase body temperature, which some research has linked to poorer sleep quality. 18 Keep symptoms to a minimum by avoiding spicy foods altogether or indulging earlier in the day, at times when you’re most active. 17 Be Active During the Day Exercising regularly helps you attain more quality sleep by helping regulate your circadian rhythm. But when you do that exercise is key. People who exercise at 7 a.m. have been found to sleep more hours each night, get deeper sleep, and spend 75% more time in restorative sleep than those who work out at other times of the day. 19 Doing an intense cardio workout close to bedtime can negatively impact sleep because the exercise can increase your body temperature and heart rate—two things that should be lower when trying to go to sleep. With that in mind, try to finish intense exercises one to two hours before bed. 19 If you want to do some sort of workout before bed, try yoga or stretching exercises. They can help relax you for bed. 19 Take Naps If You Need To Research has shown that naps can help the body recover from fatigue and increase mental cognition. And napping for the appropriate amount of time can help you avoid grogginess and ensure a restful night’s sleep. To achieve maximum results, short naps should be between 15 and 30 minutes, and long naps should last no more than 90 minutes. 20 To further avoid nighttime interference, it’s best to take a short nap in the early afternoon before 2 p.m. It’s also best to set an alarm to ensure you wake up after an appropriate amount of time. 20 Don't Lie Awake in Bed Conditioning the brain to associate the bed with sleep can help you fall asleep faster . Meanwhile, lying in bed struggling to sleep can cause your brain to connect the bed with stress. If you’re unable to fall asleep shortly after your scheduled bedtime, engage in a relaxing activity outside of the bedroom to reinforce the bed-sleep connection. 5 Relax Before Going to Bed Engaging in low-energy activities before bed can help you unwind after a long day and prepare your body for rest. Here are some ways you might relax: 12 Sip calming teas like chamomile and lavender 21 22 Read a book Take a warm bath Play soothing music Approximately 50 to 70 million Americans have chronic sleep disorders. 23 Four of the most prevalent sleep disorders include: 24 Insomnia: An inability to fall and stay asleep Narcolepsy : Excessive sleepiness during the day that impedes daily functioning and that can make it hard to sleep through the night Restless legs syndrome : An unpleasant sensation in the legs that’s momentarily alleviated by movement Sleep apnea : Momentary gasps for air when your breathing stops or is reduced that interrupts sleep If your sleep troubles are from a sleep disorder, they could be from factors like: Depression Anxiety 25 Dehydration 26 Seasonal allergies 27 A healthcare provider can help determine whether there are any conditions—sleep disorder or otherwise—that are impacting your sleep. Inadequate sleep can affect your ability to perform everyday activities such as driving a car, socializing, and functioning at work or school. Poor sleep can also interfere with your mood, making you frustrated, cranky, or anxious. Consistent sleep loss can even result in chronic health conditions like heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression. That’s why it’s important to not only get an adequate amount of sleep each night, but quality sleep. 23 Quality sleep is usually achieved when you spend 85% or more of your time in bed sleeping 28 . Poor sleep quality is considered taking longer than 30 minutes to fall asleep, frequently waking throughout the night, or taking longer than 20 minutes to fall back asleep after waking up during a sleep cycle. A typical night’s rest consists of four sleep stages. There are three stages of non-rapid eye movement that lead to REM. The stages, in order, are: 29 N1 (light sleep) N2 (deeper sleep) N3 (deepest non-REM sleep) REM Although all stages are vital aspects of sleep quality, waking up during N3 has been shown to cause impaired mental performance for 30 minutes to an hour after waking up. 29 Sleep is essential to your everyday health and well-being. For most adults, less than seven hours of quality sleep each night can negatively impact mood, mental sharpness, and daily productivity. Regularly engaging in physical activity, eating a nutritious diet, having a consistent bedtime, and creating a relaxing sleep environment can all help promote quality sleep. By getting the quantity and quality of sleep you need, you can be more refreshed, alert, and help prevent chronic health conditions like high blood pressure.
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[Skincare](https://www.health.com/skincare-products-6951522) - [View All](https://www.health.com/what-to-buy-6951517) [About Us](https://www.health.com/about-us-8415145) - [Editorial Process](https://www.health.com/health-com-s-editorial-process-5224046) - [Medical Expert Board](https://www.health.com/health-com-s-medical-expert-board-5224047) - [Testing and Vetting Products](https://www.health.com/how-health-com-test-products-5224057) # Here's How to Get the Sleep Amount—and Quality—You Need By [Jessica Toscano](https://www.health.com/author/jessica-toscano) ![A profile of Jessica Toscano.]() ![A profile of Jessica Toscano.](https://www.health.com/thmb/zze2-Dwp8gWTEL9p-xM4Z1K8iJ4=/200x200/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/JessicaToscano_headshot-5485cf1330ba43b5acda9d65f7a4c345.JPG) [Jessica Toscano](https://www.health.com/author/jessica-toscano) Jessica Toscano is the founder and editor-in-chief of IntrigueMag, which covers health, fitness, sex, relationships, and more. In addition to Health, she's a contributor to Cosmopolitan, Men's Health, SELF, SHAPE Magazine, SheKnows, and InsideHook, among others. [health's editorial guidelines](https://www.health.com/health-com-s-editorial-process-5224046) Published on June 1, 2023 Medically reviewed by [Kashif J. Piracha, MD](https://www.health.com/author/kashif-j-piracha-md) ![Kashif J. Piracha]() ![Kashif J. Piracha](https://www.health.com/thmb/RtufW7QPeuvon4rmlsMLGQLudY4=/200x200/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Kashif-JPiracha-1000-ee93f3e24a26420d924b773aa0c6a6ea-a1f7edff3b994f9897fd5aaecff4dfe7.jpg) Medically reviewed by [Kashif J. Piracha, MD](https://www.health.com/author/kashif-j-piracha-md) Kashif J. Piracha, MD, FACP, FASN, FNKF, is a practicing physician at Methodist Willowbrook Hospital. [learn more](https://www.health.com/health-com-s-medical-expert-board-5224047) Close Getting adequate sleep is important for your physical and mental health. The National Sleep Foundation recommends seven to nine hours of sleep for adults between 18 and 64 years old and seven to eight hours of sleep for those who are 65 and older. Children, toddler, infants, and newborns need even more sleep.1 Many people don’t get the recommended amount of sleep, though. In fact, 35% of adults report averaging less than seven hours of sleep a night. Inadequate sleep can negatively impact mood, mental sharpness, and daily productivity. Here’s how to get the sleep amount—and quality—you need for maximum rest and productivity.2 ## Tips for Improved Sleep There are small changes you can make to your daily routine to [achieve maximum sleep](https://www.health.com/sleep-awards-2025-11694146) each night. Here are some tips that can help you fall asleep sooner, snooze longer, and wake up feeling better rested. ![Health Photo Composite - Sleep](https://www.health.com/thmb/90qchykCYGIyYaWYNG2h3lUtd2c=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-sleep-7503659_Horiz-bedb287fb6a84a3ab3c227f8ccb2e4cd.jpg) ![Health Photo Composite - Sleep](https://www.health.com/thmb/90qchykCYGIyYaWYNG2h3lUtd2c=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-sleep-7503659_Horiz-bedb287fb6a84a3ab3c227f8ccb2e4cd.jpg) Design by Health ### Be Consistent Your [circadian rhythm](https://www.health.com/circadian-rhythm-7496372) is the physical, mental, and behavioral 24-hour cycle that helps regulate what time of day you feel sleepy. Circadian rhythm is ran through body temperature regulation and hormone release.3 Slight changes in the environment, such as daylight or a change in temperature, and your schedule can disrupt this natural cycle. When your circadian rhythm becomes out of sync, the time your body begins to naturally unwind is affected. You might have [trouble falling asleep](https://www.health.com/condition/sleep/sleep-experts-sleeping-tips), experience fragmented or poor sleep, or wake up throughout the night without being able to fall back asleep.4 To keep your circadian rhythm in check, it’s important to establish a consistent wake-sleep cycle by going to bed and waking up at the same time every day. This conditions your body to become sleepy at a certain time each night and remain alert throughout the day.5 ### Create a Relaxing Sleep Environment Following a day-night cycle, your body is biologically designed to produce more melatonin in the evening to allow you to sleep throughout the night. It is also around bedtime that body temperature begins to fall to create the ideal environment for sleep.4 To ensure optimal sleep, it’s important to follow the body’s natural processes. Keep bright lights during the evening to a minimum. Turn off electronics like TVs, laptops, tablets, and phones two to three hours before bedtime, as blue light has been shown to suppress [melatonin](https://www.health.com/melatonin-7488235) production.26 Since your circadian rhythm is most sensitive to light about one hour after you wake up and up to two hours before bed, investing in blackout curtains could also help you naturally adjust to a consistent sleep-wake cycle.7 You’ll also want to lower the thermostat between 60 and 67 degrees Fahrenheit just before bed to prevent night sweats.8 ### Avoid Certain Drinks and Foods Before Bed Drinking too much right before bed can cause [frequent urination overnight](https://www.health.com/condition/urological-conditions/why-do-i-pee-so-much-at-night). Having alcohol or caffeine after dinner can cause you to have to get up to go to the bathroom in the middle of the night too.9 Besides how much you drink, what you drink—and eat—can impact your sleep too. Some drinks and foods you may want to reconsider shortly before bed: - Alcohol: Consuming even low amounts of alcohol can disrupt your cardiovascular relaxation during sleep.10 Alcohol consumption may also be linked to rapid eye movement sleep behavior disorder, which causes you to act out the dreams you have during a stage of sleep crucial to a good night’s rest.11 For optimal sleep, limit alcoholic beverages to just one several hours before bedtime.12 - Caffeine: Caffeine is a stimulant that can increase alertness and reduce sleep. The effects of caffeine begin about 30 minutes after consumption, and half the dose can be felt at least five hours afterward.13 To prevent sleep interference, avoid caffeine at least six hours before bedtime.14 - Acidic foods: Citrus fruits, artificial sweeteners, carbonated beverages, and certain grains and fish all contain higher levels of acidity that delay the time it takes for the stomach to empty. The result is an increase in [acid reflux](https://www.health.com/acid-reflux-overview-7481216), when your stomach contents come back up into your esophagus. Limiting acidic foods or swapping them for alternatives can help lower associated symptoms.15 - High-fat foods: Foods with high fat have been shown to cause an increase in symptoms that mimic acid reflux.16 To avoid potential symptoms, heavy meals should be eaten two to three hours prior to bedtime.17 - Spicy foods: Heartburn, indigestion, and acid reflux can all result from eating foods on the spicier side. [Lying down before food](https://www.health.com/foods-for-sleep-11819393) is fully digested can intensify symptoms, causing stomach acid to creep into the esophagus and irritate the lining. Additionally, spicy meals increase body temperature, which some research has linked to poorer sleep quality.18 Keep symptoms to a minimum by avoiding spicy foods altogether or indulging earlier in the day, at times when you’re most active.17 ### Be Active During the Day [Exercising regularly](https://www.health.com/condition/sleep/how-to-shut-off-brain-sleep) helps you attain more quality sleep by helping regulate your circadian rhythm. But when you do that exercise is key. People who exercise at 7 a.m. have been found to sleep more hours each night, get deeper sleep, and spend 75% more time in restorative sleep than those who work out at other times of the day.19 Doing an intense cardio workout close to bedtime can negatively impact sleep because the exercise can increase your body temperature and heart rate—two things that should be lower when trying to go to sleep. With that in mind, try to finish [intense exercises](https://www.health.com/best-time-to-work-out-11882498) one to two hours before bed.19 If you want to do some sort of workout before bed, try yoga or stretching exercises. They can help relax you for bed.19 ### Take Naps If You Need To Research has shown that naps can help the body recover from fatigue and increase mental cognition. And napping for the appropriate amount of time can help you avoid grogginess and ensure a restful night’s sleep. To achieve maximum results, short naps should be between 15 and 30 minutes, and long naps should last no more than 90 minutes.20 To further avoid nighttime interference, it’s best to take a short nap in the early afternoon before 2 p.m. It’s also best to set an alarm to ensure you wake up after an appropriate amount of time.20 ### Don't Lie Awake in Bed Conditioning the brain to associate the bed with sleep can help you [fall asleep faster](https://www.health.com/how-to-fall-asleep-fast-11779348). Meanwhile, lying in bed struggling to sleep can cause your brain to connect the bed with stress. If you’re unable to fall asleep shortly after your scheduled bedtime, engage in a relaxing activity outside of the bedroom to reinforce the bed-sleep connection.5 ### Relax Before Going to Bed Engaging in low-energy activities before bed can help you unwind after a long day and prepare your body for rest. Here are some ways you might relax:12 - Sip calming teas like chamomile and lavender2122 - Read a book - Take a warm bath - Play soothing music ## Things That May Be Impacting Your Sleep Approximately 50 to 70 million Americans have chronic sleep disorders.23 Four of the most prevalent sleep disorders include:24 - Insomnia: An inability to fall and stay asleep - [Narcolepsy](https://www.health.com/narcolepsy-overview-7495731): Excessive sleepiness during the day that impedes daily functioning and that can make it hard to sleep through the night - [Restless legs syndrome](https://www.health.com/restless-legs-syndrome-overview-7487684): An unpleasant sensation in the legs that’s momentarily alleviated by movement - [Sleep apnea](https://www.health.com/sleep-apnea-8387497): Momentary gasps for air when your breathing stops or is reduced that interrupts sleep If your [sleep troubles](https://www.health.com/sleep-disorders-8399780) are from a sleep disorder, they could be from factors like: - [Depression](https://www.health.com/depressive-disorder-overview-7100645) - Anxiety25 - [Dehydration](https://www.health.com/dehydration-7376352)26 - Seasonal allergies27 A healthcare provider can help determine whether there are any conditions—sleep disorder or otherwise—that are impacting your sleep. ## What Happens If You Don't Get the Sleep You Need Inadequate sleep can affect your ability to perform everyday activities such as driving a car, socializing, and functioning at work or school. Poor sleep can also interfere with your mood, making you frustrated, cranky, or anxious. Consistent sleep loss can even result in chronic health conditions like heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression. That’s why it’s important to not only get an adequate amount of sleep each night, but quality sleep.23 Quality sleep is usually achieved when you spend 85% or more of your time in bed sleeping28. Poor sleep quality is considered taking longer than 30 minutes to fall asleep, frequently waking throughout the night, or taking longer than 20 minutes to fall back asleep after waking up during a sleep cycle. A typical night’s rest consists of four sleep stages. There are three stages of non-rapid eye movement that lead to REM. The stages, in order, are:29 - N1 (light sleep) - N2 (deeper sleep) - N3 (deepest non-REM sleep) - REM Although all stages are vital aspects of sleep quality, waking up during N3 has been shown to cause impaired mental performance for 30 minutes to an hour after waking up.29 ## A Quick Review Sleep is essential to your everyday health and well-being. For most adults, less than seven hours of quality sleep each night can negatively impact mood, mental sharpness, and daily productivity. Regularly engaging in physical activity, eating a nutritious diet, having a consistent bedtime, and creating a relaxing sleep environment can all help promote quality sleep. By getting the quantity and quality of sleep you need, you can be more refreshed, alert, and help prevent chronic health conditions like high blood pressure. Read more: - [Wellness](https://www.health.com/wellness) - [Sleep](https://www.health.com/condition/sleep) Was this page helpful? Thanks for your feedback\! Tell us why\! Other 29 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.health.com/health-com-s-editorial-process-5224046) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. National Sleep Foundation. [How much sleep do you really need?](https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/) 2. National Sleep Foundation. [Sleep by the numbers](https://www.thensf.org/sleep-facts-and-statistics/). 3. National Institute of General Medical Sciences. [Circadian rhythms](https://nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx). 4. National Sleep Foundation. [Understanding circadian rhythms](https://www.thensf.org/what-is-a-circadian-rhythm/). 5. Markwald RR, Iftikhar I, Youngstedt SD. [Behavioral strategies, including exercise, for addressing insomnia](https://doi.org/10.1249/FIT.0000000000000375). ACSMs Health Fit J. 2018;22(2):23–29. doi:10.1249/FIT.0000000000000375 6. Silvani MI, Werder R, Perret C. [The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review](https://doi.org/10.3389/fphys.2022.943108). Front Physiol. 2022;13:943108. doi:10.3389/fphys.2022.943108 7. National Sleep Foundation. [Good light, bad light, and better sleep](https://www.thensf.org/good-light-bad-light-and-better-sleep/). 8. Harding EC, Franks NP, Wisden W. [The temperature dependence of sleep](https://doi.org/10.3389/fnins.2019.00336). Front Neurosci. 2019;13:336\. doi:10.3389/fnins.2019.00336 9. MedlinePlus. [Urinating more at night](https://medlineplus.gov/ency/article/003141.htm). 10. Pietilä J, Helander E, Korhonen I, Myllymäki T, Kujala U, Lindholm H. [Acute effect of alcohol intake on cardiovascular autonomic regulation during the first hours of sleep in a large real-world sample of Finnish employees: Observational study](https://doi.org/10.2196/mental.9519). JMIR Ment Health. 2018;5(1):e23. doi:10.2196/mental.9519 11. Ma C, Pavlova M, Li J, et al. [Alcohol consumption and probable rapid eye movement sleep behavior disorder](https://doi.org/10.1002/acn3.630). Ann Clin Transl Neurol. 2018;5(10):1176–1183. doi:10.1002/acn3.630 12. National Sleep Foundation. [10 tips for a better night’s sleep](https://www.thensf.org/sleep-tips/). 13. Centers for Disease Control and Prevention. [Caffeine & long work hours](https://www.cdc.gov/niosh/emres/longhourstraining/caffeine.html). 14. Drake C, Roehrs T, Shambroom J, Roth T. [Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed](https://doi.org/10.5664%2Fjcsm.3170). J Clin Sleep Med. 2013;9(11):1195–1200. doi:10.5664/jcsm.3170 15. Masters A, Pandi-Perumal SR, Seixas A, Girardin JL, McFarlane SI. [Melatonin, the hormone of darkness: From sleep promotion to ebola treatment](https://doi.org/10.4172/2168-975X.1000151). Brain Disord Ther. 2014;4(1): 1000151. doi:10.4172/2168-975X.1000151 16. Heidarzadeh-Esfahani N, Soleimani D, Hajiahmadi S, Moradi S, Heidarzadeh N, Nachvak SM. [Dietary intake in relation to the risk of reflux disease: A systematic review](https://doi.org/10.3746%2Fpnf.2021.26.4.367). Prev Nutr Food Sci. 2021;26(4):367–379. doi:10.3746/pnf.2021.26.4.367 17. Centers for Disease Control and Prevention. [NIOSH training for nurses on shift work and long work hours](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/04.html). 18. Nisar M, Mohammad RM, Arshad A, Hashmi I, Yousuf SM, Baig S. [Influence of dietary intake on sleeping patterns of medical students](https://doi.org/10.7759/cureus.4106). Cureus. 2019;11(2):e4106. doi:10.7759/cureus.4106 19. National Sleep Foundation. [Get moving to get better sleep](https://www.thensf.org/get-moving-to-get-better-sleep/). 20. National Sleep Foundation. [The benefits of napping](https://www.thensf.org/the-benefits-of-napping/). 21. Abdullahzadeh M, Matourypour P, Naji S A. [Investigation effect of oral chamomilla on sleep quality in elderly people in Isfahan: A randomized control trial](https://doi.org/10.4103/jehp.jehp_109_15). J Educ Health Promot. 2017;6:53. doi:10.4103/jehp.jehp\_109\_15 22. Chen SL, Chen CH. [Effects of lavender tea on fatigue, depression, and maternal-infant attachment in sleep-disturbed postnatal women](https://doi.org/10.1111/wvn.12122). Worldviews Evid Based Nurs. 2015;12(6):370-379. doi:10.1111/wvn.12122 23. National Heart, Lung and Blood Institute. [What are sleep deprivation and deficiency?](https://www.nhlbi.nih.gov/health/sleep-deprivation) 24. Centers for Disease Control and Prevention. [Key sleep disorders](https://www.cdc.gov/sleep/about_sleep/key_disorders.html). 25. Hanson JA, Huecker MR. [Sleep deprivation](https://www.ncbi.nlm.nih.gov/books/NBK547676/). In: StatPearls. StatPearls Publishing; 2023. 26. Rosinger AY, Chang AM, Buxton OM, Li J, Wu S, Gao X. [Short sleep duration is associated with inadequate hydration: Cross-cultural evidence from US and Chinese adults](https://doi.org/10.1093/sleep/zsy210). Sleep. 2019;42(2). doi:10.1093/sleep/zsy210 27. Leger D, Bonnefoy B, Pigearias B, de La Giclais B, Chartier A. [Poor sleep is highly associated with house dust mite allergic rhinitis in adults and children](https://doi.org/10.1186/s13223-017-0208-7). Allergy Asthma Clin Immunol. 2013;13:36. doi:10.1186/s13223-017-0208-7 28. National Sleep Foundation. [What is sleep quality?](https://www.thensf.org/what-is-sleep-quality/) 29. Patel AK, Reddy V, Shumway KR, Araujo JF. [Physiology, sleep stages](https://www.ncbi.nlm.nih.gov/books/NBK526132/). In: StatPearls. StatPearls Publishing; 2023. More Articles In Sleep 101 - [![Health Photo Composite - Sleep]() ![Health Photo Composite - Sleep](https://www.health.com/thmb/a2UlivYX1gAi2wxmSKQaRN-BKBg=/258x171/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-sleep-7503659_Horiz-bedb287fb6a84a3ab3c227f8ccb2e4cd.jpg) Sleep: How Much You Need and How to Get It 1 of 6 Medically reviewed by Kashif J. 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[![Person on their phone in bed at night.](https://www.health.com/thmb/oJYBbBVFDLGpgBcBsgqz5WDvyq8=/258x171/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1369545389-66a99e8eebf048af8c801469aa97de74.jpg) ![Person on their phone in bed at night.](https://www.health.com/thmb/oJYBbBVFDLGpgBcBsgqz5WDvyq8=/258x171/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1369545389-66a99e8eebf048af8c801469aa97de74.jpg) 12 Remedies for Insomnia To Help You Sleep 4 of 6 Medically reviewed by Smita Patel, DO](https://www.health.com/condition/sleep/sleep-experts-sleeping-tips) - [![sleep-temperature summer heat woman health fan AC air-conditioner sleep]() ![sleep-temperature summer heat woman health fan AC air-conditioner sleep](https://www.health.com/thmb/0neDiF90eE4inNN-3rRTAQd5xTE=/258x171/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/gettyimages-95020304-2000-104ae1430a6a4c068e0157395cd6fe96.jpg) The Best Temperature for Sleeping Is a Cool 65 5 of 6 Medically reviewed by Smita Patel, DO](https://www.health.com/condition/sleep/best-temperature-for-sleeping) ## Related Articles [![sleep-temperature summer heat woman health fan AC air-conditioner sleep](https://www.health.com/thmb/QtEitNlQS_PW-gVtkIqcJgdD_9U=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/gettyimages-95020304-2000-104ae1430a6a4c068e0157395cd6fe96.jpg) ![sleep-temperature summer heat woman health fan AC air-conditioner sleep](https://www.health.com/thmb/QtEitNlQS_PW-gVtkIqcJgdD_9U=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/gettyimages-95020304-2000-104ae1430a6a4c068e0157395cd6fe96.jpg) What's the Best Temperature for Sleeping?](https://www.health.com/condition/sleep/best-temperature-for-sleeping) [![Circadian rhythm - 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Discover Why and How To Sleep Better](https://www.health.com/light-sleeper-11679502) [![Health Photo Composite - Sleep Inertia](https://www.health.com/thmb/JYsYFR4YeOyhu7AN0TRntTIA2uw=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-Sleep-Inertia-GettyImages-1448026219-Purple-Horiz-v2-288834257e8b4464b7652a132b777f60.jpg) ![Health Photo Composite - Sleep Inertia](https://www.health.com/thmb/JYsYFR4YeOyhu7AN0TRntTIA2uw=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-Sleep-Inertia-GettyImages-1448026219-Purple-Horiz-v2-288834257e8b4464b7652a132b777f60.jpg) What Is Sleep Inertia—and How Can You Overcome the Grogginess?](https://www.health.com/sleep-inertia-8421960) [![Female sleeping in bed](https://www.health.com/thmb/dppD_Pqos0a8nmZMc55Rux3xl_I=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/GettyImages-606353439-7dd3727cf0434611b9ef1d833afa9d64.jpg) ![Female sleeping in bed](https://www.health.com/thmb/dppD_Pqos0a8nmZMc55Rux3xl_I=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/GettyImages-606353439-7dd3727cf0434611b9ef1d833afa9d64.jpg) Oversleeping: 8 Causes You Might Not Realize](https://www.health.com/condition/sleep/sleeping-too-much) [![Young black woman waking up in bed rubbing her eyes](https://www.health.com/thmb/9u2kcaQEPzt8J1pXcVYvS9M_hw8=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1572575101-388cdaa59e334106a499430120de97b3.jpg) ![Young black woman waking up in bed rubbing her eyes](https://www.health.com/thmb/9u2kcaQEPzt8J1pXcVYvS9M_hw8=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1572575101-388cdaa59e334106a499430120de97b3.jpg) Is 6 Hours of Sleep Really Enough? Expert Recommendations and Tips](https://www.health.com/is-6-hours-of-sleep-enough-11711683) [![Female Getting Good Rest With The Help Of Sleeping Mask And Ear Plugs](https://www.health.com/thmb/X2bT2D4Xf0tPY-H5jszoKp99CpA=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/HDC-GettyImages-1782147220-abd17f5306ae482d834e0e8ffeac1ac1.jpg) ![Female Getting Good Rest With The Help Of Sleeping Mask And Ear Plugs](https://www.health.com/thmb/X2bT2D4Xf0tPY-H5jszoKp99CpA=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/HDC-GettyImages-1782147220-abd17f5306ae482d834e0e8ffeac1ac1.jpg) I Hired a Sleep Coach—These Are the 4 Mistakes I Was Making](https://www.health.com/i-tried-sleep-coaching-8745665) [![A man is tired as he puts his hands to his face and sits at a computer at nighttime](https://www.health.com/thmb/MQD_JXP9xEVaK7GNxde2dNx8Pbc=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1344937456-050f0adfa4b64287b92e93653811b9ff.jpg) ![A man is tired as he puts his hands to his face and sits at a computer at nighttime](https://www.health.com/thmb/MQD_JXP9xEVaK7GNxde2dNx8Pbc=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1344937456-050f0adfa4b64287b92e93653811b9ff.jpg) How Sleep Deprivation Affects Your Mood and Performance](https://www.health.com/how-long-can-you-go-without-sleep-8404618) [![Woman touch neck in pain after sleeping](https://www.health.com/thmb/gDiHkHW0zexA_eYWQ2u8HM1JiBU=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1135882264-5e862a513a834f2ea0a7061240940c54.jpg) ![Woman touch neck in pain after sleeping](https://www.health.com/thmb/gDiHkHW0zexA_eYWQ2u8HM1JiBU=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1135882264-5e862a513a834f2ea0a7061240940c54.jpg) How To Sleep To Prevent and Relieve Neck Pain](https://www.health.com/how-to-relieve-neck-pain-from-sleeping-8385897) [![close up of a man pulling on black compression socks in bed](https://www.health.com/thmb/wb0JiVXzj3v9Y1JWifXkdL7tM9Q=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1468788533-3f43195d6b57464caac5ee8f2ba4efb0.jpg) ![close up of a man pulling on black compression socks in bed](https://www.health.com/thmb/wb0JiVXzj3v9Y1JWifXkdL7tM9Q=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1468788533-3f43195d6b57464caac5ee8f2ba4efb0.jpg) Should You Be Sleeping in Compression Socks? What to Know](https://www.health.com/should-you-sleep-in-compression-socks-11761582) [![Person sitting in kitchen late at night eating takeout food.](https://www.health.com/thmb/WmRmjSUhWpceqTBaCk_B73exD-4=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1389747181-40e2872e15464eb99b3bfdd7a434ea90.jpg) ![Person sitting in kitchen late at night eating takeout food.](https://www.health.com/thmb/WmRmjSUhWpceqTBaCk_B73exD-4=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1389747181-40e2872e15464eb99b3bfdd7a434ea90.jpg) What Are Foods That Keep You Awake at Night?](https://www.health.com/condition/sleep/foods-that-prevent-sleep) [![Person up late at night with lights off, in bed looking at their phone.](https://www.health.com/thmb/1IfviifFy97Wl4yEhlniKX-I74k=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1370695573-f320a55592b2451d93e2fcb00ac7b5e4.jpg) ![Person up late at night with lights off, in bed looking at their phone.](https://www.health.com/thmb/1IfviifFy97Wl4yEhlniKX-I74k=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1370695573-f320a55592b2451d93e2fcb00ac7b5e4.jpg) Is Staying Up Late Harmful to Your Health?](https://www.health.com/condition/sleep/health-risks-night-owl) [![A woman closes her eyes with her head back as she sits on the floor with her laptop and a cup of coffee](https://www.health.com/thmb/5I_dVfDSO-Tp-UzpJXaRVzN_YL4=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1478469227-f1593c92f1e4454db162def05dd9245a.jpg) ![A woman closes her eyes with her head back as she sits on the floor with her laptop and a cup of coffee](https://www.health.com/thmb/5I_dVfDSO-Tp-UzpJXaRVzN_YL4=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1478469227-f1593c92f1e4454db162def05dd9245a.jpg) 7 Possible Reasons Why You're Always Tired](https://www.health.com/why-am-i-so-tired-8620572) [Health](https://www.health.com/) [Newsletters](https://www.health.com/sleep-7503659) Follow Us - [News](https://www.health.com/news) - [Conditions A-Z](https://www.health.com/diseases-conditions) - [Nutrition](https://www.health.com/nutrition) - [Wellness](https://www.health.com/wellness) - [About Us](https://www.health.com/about-us-8415145) - [Medical Expert Board](https://www.health.com/health-com-s-medical-expert-board-5224047) - [Editorial Process](https://www.health.com/health-com-s-editorial-process-5224046) - [Privacy Policy](https://www.people.inc/brands-privacy) - [Product Vetting](https://www.health.com/how-health-com-test-products-5224057) - [Terms of Service](https://www.people.inc/brands-termsofservice) - [Careers](https://www.people.inc/careers) - [Advertise](https://www.people.inc/advertising) - [Contact](https://www.health.com/about-us-8415145#toc-contact-us) Health's content is for informational and educational purposes only. 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Readable Markdown	Getting adequate sleep is important for your physical and mental health. The National Sleep Foundation recommends seven to nine hours of sleep for adults between 18 and 64 years old and seven to eight hours of sleep for those who are 65 and older. Children, toddler, infants, and newborns need even more sleep.1 Many people don’t get the recommended amount of sleep, though. In fact, 35% of adults report averaging less than seven hours of sleep a night. Inadequate sleep can negatively impact mood, mental sharpness, and daily productivity. Here’s how to get the sleep amount—and quality—you need for maximum rest and productivity.2 There are small changes you can make to your daily routine to [achieve maximum sleep](https://www.health.com/sleep-awards-2025-11694146) each night. Here are some tips that can help you fall asleep sooner, snooze longer, and wake up feeling better rested. Design by Health ### Be Consistent Your [circadian rhythm](https://www.health.com/circadian-rhythm-7496372) is the physical, mental, and behavioral 24-hour cycle that helps regulate what time of day you feel sleepy. Circadian rhythm is ran through body temperature regulation and hormone release.3 Slight changes in the environment, such as daylight or a change in temperature, and your schedule can disrupt this natural cycle. When your circadian rhythm becomes out of sync, the time your body begins to naturally unwind is affected. You might have [trouble falling asleep](https://www.health.com/condition/sleep/sleep-experts-sleeping-tips), experience fragmented or poor sleep, or wake up throughout the night without being able to fall back asleep.4 To keep your circadian rhythm in check, it’s important to establish a consistent wake-sleep cycle by going to bed and waking up at the same time every day. This conditions your body to become sleepy at a certain time each night and remain alert throughout the day.5 ### Create a Relaxing Sleep Environment Following a day-night cycle, your body is biologically designed to produce more melatonin in the evening to allow you to sleep throughout the night. It is also around bedtime that body temperature begins to fall to create the ideal environment for sleep.4 To ensure optimal sleep, it’s important to follow the body’s natural processes. Keep bright lights during the evening to a minimum. Turn off electronics like TVs, laptops, tablets, and phones two to three hours before bedtime, as blue light has been shown to suppress [melatonin](https://www.health.com/melatonin-7488235) production.26 Since your circadian rhythm is most sensitive to light about one hour after you wake up and up to two hours before bed, investing in blackout curtains could also help you naturally adjust to a consistent sleep-wake cycle.7 You’ll also want to lower the thermostat between 60 and 67 degrees Fahrenheit just before bed to prevent night sweats.8 ### Avoid Certain Drinks and Foods Before Bed Drinking too much right before bed can cause [frequent urination overnight](https://www.health.com/condition/urological-conditions/why-do-i-pee-so-much-at-night). Having alcohol or caffeine after dinner can cause you to have to get up to go to the bathroom in the middle of the night too.9 Besides how much you drink, what you drink—and eat—can impact your sleep too. Some drinks and foods you may want to reconsider shortly before bed: - Alcohol: Consuming even low amounts of alcohol can disrupt your cardiovascular relaxation during sleep.10 Alcohol consumption may also be linked to rapid eye movement sleep behavior disorder, which causes you to act out the dreams you have during a stage of sleep crucial to a good night’s rest.11 For optimal sleep, limit alcoholic beverages to just one several hours before bedtime.12 - Caffeine: Caffeine is a stimulant that can increase alertness and reduce sleep. The effects of caffeine begin about 30 minutes after consumption, and half the dose can be felt at least five hours afterward.13 To prevent sleep interference, avoid caffeine at least six hours before bedtime.14 - Acidic foods: Citrus fruits, artificial sweeteners, carbonated beverages, and certain grains and fish all contain higher levels of acidity that delay the time it takes for the stomach to empty. The result is an increase in [acid reflux](https://www.health.com/acid-reflux-overview-7481216), when your stomach contents come back up into your esophagus. Limiting acidic foods or swapping them for alternatives can help lower associated symptoms.15 - High-fat foods: Foods with high fat have been shown to cause an increase in symptoms that mimic acid reflux.16 To avoid potential symptoms, heavy meals should be eaten two to three hours prior to bedtime.17 - Spicy foods: Heartburn, indigestion, and acid reflux can all result from eating foods on the spicier side. [Lying down before food](https://www.health.com/foods-for-sleep-11819393) is fully digested can intensify symptoms, causing stomach acid to creep into the esophagus and irritate the lining. Additionally, spicy meals increase body temperature, which some research has linked to poorer sleep quality.18 Keep symptoms to a minimum by avoiding spicy foods altogether or indulging earlier in the day, at times when you’re most active.17 ### Be Active During the Day [Exercising regularly](https://www.health.com/condition/sleep/how-to-shut-off-brain-sleep) helps you attain more quality sleep by helping regulate your circadian rhythm. But when you do that exercise is key. People who exercise at 7 a.m. have been found to sleep more hours each night, get deeper sleep, and spend 75% more time in restorative sleep than those who work out at other times of the day.19 Doing an intense cardio workout close to bedtime can negatively impact sleep because the exercise can increase your body temperature and heart rate—two things that should be lower when trying to go to sleep. With that in mind, try to finish [intense exercises](https://www.health.com/best-time-to-work-out-11882498) one to two hours before bed.19 If you want to do some sort of workout before bed, try yoga or stretching exercises. They can help relax you for bed.19 ### Take Naps If You Need To Research has shown that naps can help the body recover from fatigue and increase mental cognition. And napping for the appropriate amount of time can help you avoid grogginess and ensure a restful night’s sleep. To achieve maximum results, short naps should be between 15 and 30 minutes, and long naps should last no more than 90 minutes.20 To further avoid nighttime interference, it’s best to take a short nap in the early afternoon before 2 p.m. It’s also best to set an alarm to ensure you wake up after an appropriate amount of time.20 ### Don't Lie Awake in Bed Conditioning the brain to associate the bed with sleep can help you [fall asleep faster](https://www.health.com/how-to-fall-asleep-fast-11779348). Meanwhile, lying in bed struggling to sleep can cause your brain to connect the bed with stress. If you’re unable to fall asleep shortly after your scheduled bedtime, engage in a relaxing activity outside of the bedroom to reinforce the bed-sleep connection.5 ### Relax Before Going to Bed Engaging in low-energy activities before bed can help you unwind after a long day and prepare your body for rest. Here are some ways you might relax:12 - Sip calming teas like chamomile and lavender2122 - Read a book - Take a warm bath - Play soothing music Approximately 50 to 70 million Americans have chronic sleep disorders.23 Four of the most prevalent sleep disorders include:24 - Insomnia: An inability to fall and stay asleep - [Narcolepsy](https://www.health.com/narcolepsy-overview-7495731): Excessive sleepiness during the day that impedes daily functioning and that can make it hard to sleep through the night - [Restless legs syndrome](https://www.health.com/restless-legs-syndrome-overview-7487684): An unpleasant sensation in the legs that’s momentarily alleviated by movement - [Sleep apnea](https://www.health.com/sleep-apnea-8387497): Momentary gasps for air when your breathing stops or is reduced that interrupts sleep If your [sleep troubles](https://www.health.com/sleep-disorders-8399780) are from a sleep disorder, they could be from factors like: - [Depression](https://www.health.com/depressive-disorder-overview-7100645) - Anxiety25 - [Dehydration](https://www.health.com/dehydration-7376352)26 - Seasonal allergies27 A healthcare provider can help determine whether there are any conditions—sleep disorder or otherwise—that are impacting your sleep. Inadequate sleep can affect your ability to perform everyday activities such as driving a car, socializing, and functioning at work or school. Poor sleep can also interfere with your mood, making you frustrated, cranky, or anxious. Consistent sleep loss can even result in chronic health conditions like heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression. That’s why it’s important to not only get an adequate amount of sleep each night, but quality sleep.23 Quality sleep is usually achieved when you spend 85% or more of your time in bed sleeping28. Poor sleep quality is considered taking longer than 30 minutes to fall asleep, frequently waking throughout the night, or taking longer than 20 minutes to fall back asleep after waking up during a sleep cycle. A typical night’s rest consists of four sleep stages. There are three stages of non-rapid eye movement that lead to REM. The stages, in order, are:29 - N1 (light sleep) - N2 (deeper sleep) - N3 (deepest non-REM sleep) - REM Although all stages are vital aspects of sleep quality, waking up during N3 has been shown to cause impaired mental performance for 30 minutes to an hour after waking up.29 Sleep is essential to your everyday health and well-being. For most adults, less than seven hours of quality sleep each night can negatively impact mood, mental sharpness, and daily productivity. Regularly engaging in physical activity, eating a nutritious diet, having a consistent bedtime, and creating a relaxing sleep environment can all help promote quality sleep. By getting the quantity and quality of sleep you need, you can be more refreshed, alert, and help prevent chronic health conditions like high blood pressure.
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