MAYO CLINIC NEWS NETWORK – No matter if you need five hours of sleep or eight, the key is getting good, refreshing rest. According to Dr. Virend Somers, a cardiologist who specializes in sleep disorders, how much sleep a person needs varies from person to person.
However, there are some simple tips that everyone can use to get better sleep.
Journalists: Broadcast-quality video (1:02) is in the downloads at the end of this post. Please courtesy: “Mayo Clinic News Network.” Read the script.
Different people need different amounts of sleep, and, on average, we can say most people need seven to eight hours,” explains Dr. Somers.
…article continued below
– Advertisement –
He says to consider the quality of sleep, not the quantity. He offers these ideas to help you have good sleep hygiene.
Tips for better sleep
“In the bedroom, you want absolute darkness,” says Dr. Somers.
And that means no screens, no TV, no laptops, no phones, and no ticking clocks or LED displays.
“Avoid bright lights, avoid looking at your phones because light from there can affect your melatonin,” Dr. Somers says. That’s the hormone that regulates sleep.
He says when it comes to quality sleep, less stimulation is best.
…article continued below
– Advertisement –
“Minimize alcohol, minimize exercise, minimize lights, minimize external inputs before about two hours or so before bedtime. The bedroom is for sex and sleep. It’s not for spreadsheets,” says Dr. Somers.
Exercise can help improve sleep, but working out near bedtime can raise arousal levels, making it harder to sleep. And consider a sleep schedule. Going to bed and getting up at the same time each day reinforces your body’s sleep-wake cycle.