No, I don’t mean that one.  I mean, how much sleep do you need each night to feel refreshed when you wake up in the morning?  It can be different for each of us.  The National Sleep Foundation created the chart above as a guide that can help you determine your number. 

·      Waste products in our brain cells are dispelled.  When we don’t get enough sleep, we develop a backlog of these waste products and our brains cannot work as efficiently and effectively.  Sleep debt can decrease focus and productivity during the day and make us vulnerable to developing depression and other psychological issues.

 

·      Our body releases growth hormones that help to repair our muscles and joints and strengthen the immune system.

 

·      Our body also breaks down adenosine, which builds up in our bloodstreams while we’re awake, causing us to have slower reaction times.  Because of this, when we operate on sleep debt, we are more accident and injury prone.

1)  Develop a bedtime routine; and start winding down at least an hour before bed.

 

2)   Set an electronic cut off time at least an hour before bed, earlier if you can.  When we use electronic devices with a backlight, blue wavelength light shines into our eyes and inhibit the release of melatonin.  Melatonin is released naturally as the sun goes down and helps us feel sleepy at bedtime.  

3)   If night time screentime is a must, try downloading an app that will block blue wavelength light, such as twilight or f.lux.  You can also invest in a pair of glasses that will block out the blue light for you, such as these.

 

4)   Limit alcohol use close to bedtime. While alcohol may help us fall asleep more quickly, it reduces the amount of time spent in REM sleep, which is necessary for restorative processes in the brain that support focus, memory, and motor skills.

 

5)   Sleep in a cool, dry, and dark place.

 

6)   Restrict the bed to sleep and sex only.

 

7)   Midday naps (around 1-3pm) limited to 30 minutes are okay and may help you feel more energized, less stressed and improve your mood.

 

8)   Regular exercise helps to improve sleep quality.  Exercising too close to bedtime may make it difficult to fall asleep; so, exercising earlier in the day is recommended.

 

9)   Ditch the cigarettes.  Nicotine addiction can inhibit sleep duration due to physical withdrawals as you sleep.

      

10)Limit caffeine intake to before 2pm.  Having caffeine later in the day can make it difficult to fall asleep at bedtime.

 

*If you have trouble falling or staying asleep for more than two weeks, consult with your physician. Sleep issues may be a symptom of an underlying medical concern. If medical causes have been ruled out and you continue to experience insomnia, consult with a psychologist for CBT-i, an empirically supported, non-drug approach to treating insomnia.