How Much Sleep Is Enough

It's one thing to know you should get "enough" sleep, but how much is that? Your lifestyle and overall health factor into how much sleep you and your family need. Instead of focusing purely on how long you're sleeping each night, ask yourself how you feel. Do you wake refreshed? Or are you constantly tired during the day?

The National Sleep Foundation (NSF) recommends at least 7 hours of sleep each night for adults. However, more than 70% of American adults fail to do that. School-aged children need between 8 and 12 hours of shut-eye, but CDC reports as many as 7 out of 10 children don't get enough sleep.

If you suspect you, or your family, is wracking up "sleep debt," try changing your bedtime habits with methods much as:

Finding your ideal amount of sleep. When you have an opportunity — a flexible work schedule or vacation, for example — stick with a consistent bedtime for several nights in a row and see what time you naturally wake up the following day. This should reveal the amount of sleep your body needs.

Removing distractions. Not only does blue light from mobile devices suppress melatonin, but the Cleveland Clinic also reports scrolling the news or social media keeps us psychologically engaged. Whether it sparks laughter or stress, that stimulation delays sleep. The CDC recommends setting a family "media curfew" time to put down devices, which should be at least 30 to 60 minutes before bed.

Setting a Schedule. Several studies show that going to bed and waking up at the same time every day—even on weekends and holidays—is beneficial to sleep. Some studies suggest that people who do this have lower caffeine dependence.

You might not think missing a few hours of sleep here or there matters, but short term it's been known to cause forgetfulness, impaired driving and brain fog. Long term, sleep deprivation raises the risks for obesity, insulin resistance, heart disease and high blood pressure.

If you are experiencing sleeplessness, and no other method is working, schedule an appointment with your doctor to discuss potential sleep disorders.

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