18 how much sleep do i need

Regular exercise can help you sleep better. Try not to exercise right before bed, though. Exercise can rev you up and make it harder to fall asleep. Avoid caffeine. Don't drink beverages with caffeine , such as soda, tea, and coffee, after dinner.

Nicotine smoking and vaping and alcohol in the evening can make a person restless and interrupt sleep. Unwind by keeping the lights low. Light signals the brain that it's time to wake up. Staying away from bright lights including device screens , listening to soothing music, or meditating before bed can help your body relax.

Turn off electronics. Don't use your phone including texting , tablets, computer, or TV at least 1 hour before you go to bed. Don't nap too much. Naps of more than 30 minutes during the day and naps too close to bedtime may keep you from falling asleep later.

Create the right sleeping environment. People sleep best in a dark room that is slightly on the cool side. Snag your new favorite pillow for travel by checking out our roundup of the very best.

In the market for a brand new mattress? Check out our shopping guide to king and California king beds to find your new favorite spot to snooze. Snag your new favorite pair of flannel sheets to keep you warm and cozy all night long. We dive into the research. Sleep matters. Here are some tips for getting your best rest as you age. Health Conditions Discover Plan Connect. Sleep is the foundation for good health.

Not prioritizing it has negative health consequences. How much sleep you need depends on several things. Tips for better sleep. The bottom line. Food Fix: Foods for Better Sleep. Read this next. Medically reviewed by Raj Dasgupta, MD. Ease into Comfort with 10 of the Best Latex Pillows Latex pillows contain ultra-comfortable, supportive latex filling that help support your body all night long. The 10 Best Pillows for Travel Snag your new favorite pillow for travel by checking out our roundup of the very best.

While improving your overall sleep will increase REM sleep, you can also try sleeping an extra 30 minutes to an hour in the morning, when REM sleep stages are longer. How is it possible to be sleep deprived without knowing it?

Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Rule out medical causes for your sleep problems.

A sleep disturbance may be a symptom of a physical or mental health issue , or a side-effect of certain medications.

Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get regular exercise. Regular exercise can improve the symptoms of many sleep disorders and problems. Aim for 30 minutes or more of activity on most days—but not too close to bedtime.

Be smart about what you eat and drink. Caffeine, alcohol, and sugary foods can all disrupt your sleep, as can eating heavy meals or drinking lots of fluids too close to bedtime. Get help with stress management. If the stress of managing work, family, or school is keeping you awake at night, learning how to handle stress in a productive way can help you sleep better at night.

Improve your sleep environment. Keep your bedroom dark, quiet, and cool, and reserve your bed for just sleeping and sex. Develop a relaxing bedtime routine. Avoid screens, work, and stressful conversations late at night. Instead, wind down and calm your mind by taking a warm bath, reading by a dim light, or practicing a relaxation technique to prepare for sleep.

Postpone worrying. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Authors: Melinda Smith, M. Brain Basics: Understanding Sleep — Sleep benefits and sleep needs, dreaming, circadian rhythms, sleep cycles and stages, and sleep disorders. National Institute of Neurological Disorders and Stroke.

Your Guide to Healthy Sleep PDF — Why sleep matters, the stages and cycles of sleep, the dangers of sleep deprivation, and dealing with common sleep problems. National Institutes of Health.