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Sleep Health & Hygiene

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Sleep is a cornerstone of health: You spend about one-third of every day asleep, and getting enough sleep helps your brain create and look after new pathways that build memories and support learning. Having a consistent schedule, exercising (but not close to bedtime), avoiding stimulating substances before bed, and taking steps to relax and create a calming environment can help you get regular sleep.

 Sleep disorders like insomnia or sleep apnea can interfere with sleep, affect quality of life, and lead to other health problems, so visit a doctor if you consistently feel sleepy during the day or have difficulty sleeping.

FAQ

How much sleep do adults need?

This varies depending on age, but adults generally need seven to nine hours of sleep per night. However, focus on whether the amount of sleep you get has you waking up feeling refreshed rather than how long you sleep.

Maintaining a regular sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment support a healthy sleep schedule. Avoiding caffeine and bright lights and screens before bedtime can also contribute to better sleep.

Insomnia, obstructive sleep apnea, narcolepsy, restless legs syndrome, and parasomnias like sleepwalking and sleep terrors are among the most common sleep disorders. Speak to a doctor if you suspect that you have one of these disorders, as they can have severe impacts on daily life.

Caffeine is a stimulant that can interfere with sleep onset and quality, especially when consumed close to bedtime. Avoid consuming caffeine within six hours of when you plan to go to sleep.

Good sleep improves concentration, memory, mood, judgment, coordination, and emotional control, as well as reduces your risk for obesity, type 2 diabetes, heart disease, high blood pressure, mood disorders, problems with immune health, and premature death.

Meet Our Experts In Sleep Health & Hygiene
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Everyday Health’s team of board-certified physicians and health professionals contribute to the creation and review of content, ensuring that the information is useful, up to date, and accurate.
Abhinav Singh

Abhinav Singh, MD

Medical Reviewer

Abhinav Singh, MD, is a board-certified sleep medicine specialist and the medical director of the Indiana Sleep Center. He is also an associate clinical professor at Marian Univers...

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Justin Laube

Justin Laube, MD

Medical Reviewer

Justin Laube, MD, is a board-certified integrative and internal medicine physician, a teacher, and a consultant with extensive expertise in integrative health, medical education, a...

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Allison Buttarazzi, MD

Allison Buttarazzi, MD

Medical Reviewer
Castle Connolly Top Doctor, Member of American College of Lifestyle Medicine

Allison Buttarazzi, MD, is board-certified in internal medicine and lifestyle medicine, and is a certified health and well-being coach. In her primary care practice, Dr. Buttarazzi...

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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She comp...

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Ira Daniel Breite, MD

Medical Reviewer
Castle Connolly Top Doctor

Ira Daniel Breite, MD, is a board-certified internist and gastroenterologist. He is an associate professor at the Icahn School of Medicine at Mount Sinai, where he also sees patien...

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Jason Paul Chua, MD, PhD

Medical Reviewer
Castle Connolly Top Doctor

Jason Chua, MD, PhD, is an assistant professor in the Department of Neurology and Division of Movement Disorders at Johns Hopkins School of Medicine. He received his training at th...

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Scott Haak, PT, DPT, MTC, CSCS

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Scott Haak, PT, DPT, has been a member of the Mayo Clinic staff since 2000. Dr. Haak serves as faculty for the Sports Medicine Fellowship program at Mayo Clinic Florida. He is cert...

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Daniel Barone, MD

Medical Reviewer
Castle Connolly Top Doctor, From NewYork-Presbyterian

Daniel Barone, MD, is the associate medical director of the Center for Sleep Medicine at NewYork-Presbyterian/Weill Cornell Medical Center, where he is also an associate attending ...

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Alex Dimitriu, MD

Medical Reviewer

Alex Dimitriu, MD, is dual board-certified in psychiatry and sleep medicine. He helps his patients optimize peak performance by day and peak restorative sleep by night, and he brin...

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chester-wu-bio

Chester Wu, MD

Medical Reviewer
Castle Connolly Top Doctor

Chester Wu, MD, is double board-certified in psychiatry and sleep medicine. He cares for patients through his private practice in Houston, where he provides evaluations, medication...

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Reyna Franco, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American Col...

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Jerry Bruggeman, MD, MBA, CMD

Medical Reviewer
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Michelle Seguin, MD

Medical Reviewer
Member of American College of Lifestyle Medicine

Michelle Seguin, MD, is a board-certified family medicine, lifestyle medicine, and certified functional medicine physician (IFMCP). She is a practicing physician at Root Functional...

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Kayli Anderson, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainabl...

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Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Brain Basics: Understanding Sleep Sleep. National Institute of Neurological Disorders and Stroke.
  2. Sleep disorders. Mayo Clinic. September 10, 2024.

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