The necessary amount of sleep
Most adults function best after 7-9 hours of sleep a night.
When we get less than 7 hours, we’re impaired (to degrees that vary from person to person). When sleep persistently falls below 6 hours per 24, we are at an increased risk of health problems
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Melatonin is a hormone that regulates sleep-wake cycles.
Melatonin supplements have been shown to make some people fall asleep more quickly, but they aren’t proven to increase the total time or quality of sleep.
Especially before bed. Phones and tablets emit light that’s skewed heavily toward the blue end of the visible spectrum and these frequencies are especially influential in human sleep cycles.
Using a “night mode,” available on some phones, is supposed to minimize that effect.
Caffeine works primarily by blocking the action of a chemical called adenosine, which slows down our neural activity, allowing us to relax, rest, and sleep.
By interfering with it, caffeine cuts the brake lines of the brain’s alertness system. Eventually, if we don’t allow our body to relax, the buzz turns to anxiety.
It's based on the idea that by partitioning your sleep into segments, you can get away with less of it.
Though it is possible to train oneself to sleep in spurts instead of a single nightly block, it does not seem possible to train oneself to need less sleep per 24-hour cycle.
While even experts haven’t reached a consensus explanation for why we sleep, numerous indicators support the view that it serves an essential biological function.
In adults, a lack of sleep has been associated with a wide range of negative health consequences including cardiovascular problems, a weakened immune system, higher risk of obesity and type II diabetes, impaired thinking and memory, and mental health problems like depression and anxiety.
Don't drink caffeine after dark. If you have your last coffee in the early afternoon, most of the caffeine will have been flushed out of your body by 11pm.
Although avoiding coffee or tea within 6 hours of going to bed will make it much easier to drop off, it is unclear whether there are any benefits to abstaining outside that time period.
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