Turns out, some people need more, while others need less. (Getty)
Are you one of those people who wake up bright-eyed and bushy-tailed at the first sight of sunlight? Or maybe you’re one of those night owls who gets a second wind when the rest of the world is tucking in for the night? Perhaps you’re somewhere in between, but also one of the millions of Americans wondering, “How much sleep do I need?” each year. Whatever your sleep schedule, doctors want you to know that the oft-repeated recommendation of getting eight hours of sleep isn’t just an old wives’ tale. Turns out, there’s some truth to it.
How many hours of sleep do you need?
All the doctors I interviewed agreed: There is a minimum amount of sleep needed for brain function and optimum health. That number? Seven to nine hours each night.
But there is some nuance. Dr. Angela Holliday-Bell, a board-certified physician and certified clinical sleep specialist, says sleep need is very individualized and varies based on genetics, health and life stage. “Instead of focusing only on a number, I encourage people to look at how they feel during the day, including their energy, mood and ability to focus, since those are often better indicators of whether they are getting enough rest,” she explains.
Now, naysayers may insist they do just fine on four or five hours, but don’t fool yourself, experts say. “There is a common misconception that people believe they don’t need sleep or can get by without it. This is a mistake,” warns Dr. Sergio Guiteau, a board-certified family medicine and sports medicine physician based in Florida. “Lack of sleep not only results in poor performance while you’re awake, but can have long-term detrimental health effects.”
How can you improve your sleep quality?
If you’re in bed for eight hours each night, but still not feeling well-rested when you wake up, doctors recommend starting with these three steps to improve your sleep quality.
First, don’t hit the snooze button on your alarm clock, not even on weekends. “Waking up at the same time every day is one of the most effective ways to improve sleep quality because it stabilizes your body clock,” says Holliday-Bell. Once you’re up, she stresses the importance of getting natural light exposure within the first hour of waking and doing some kind of physical activity earlier in the day to support a stronger sleep drive at night.
Next up? No screens! “The phone-in-bed habit is a sleep killer,” says Dr. B. Stephen Sanders, a board-certified men’s health physician in Florida. “That consistent light and activity is basically telling your brain, ‘It’s daytime. Stay on.’” Rather than doomscroll in bed, Sanders says better sleep health starts with winding down 30–60 minutes before you plan to hit the sack. Dim the lights, get the phone out of the bedroom, read a few pages and stretch or do breath work. “The goal is to downshift your nervous system,” Sanders says. “Your brain needs a transition. You have to adequately set the stage for quality sleep.”
Last but not least, the conditions in your bedroom are more important than you may think. Dim the lights, keep sounds to a minimum and set the thermostat low to signal sleep to your brain and assist in the natural cooling of the body. “Make your bedroom quiet and relaxing and keep it at a comfortable, cool temperature. An easy way to remember this is that your bedroom should remind you of a cave,” advises Dr. Fariha Abbasi-Feinberg, board-certified sleep medicine physician, neurologist and board member of the American Academy of Sleep Medicine.
What to do if you wake up in the middle of the night?
We all have good intentions when crawling into bed, hoping for eight hours. But then Mother Nature comes a-calling. Or a blaring siren shocks you awake. Or you remember that really important thing you wanted to tell your boss. Whatever the reason, Dr. Bijoy E. John, a board-certified sleep physician in Nashville, Tenn., wants you to know that brief awakenings in the middle of the night are normal. How you handle them is what matters most.
So, what do you do? First, remain calm. “Anxiety about being awake often becomes the true barrier to returning to sleep,” John explains. He urges people to avoid checking the clock repeatedly, which can cause stress. Just as important, resist the urge to reach for your phone because the light exposure signals wakefulness to the brain. “If you cannot fall back asleep within about 15 to 20 minutes, get out of bed and engage in a quiet, low-light activity such as reading. Return to bed only when sleepy. This approach helps retrain the brain to associate the bed with sleep rather than frustration. Patience and gentleness are critical,” says John.
What sleep essentials do shoppers love?
If you’re gonna be in bed for seven to nine hours each night, might as well make it as comfy and cozy as possible, right? These top-rated bedding finds all have over 80,000 five-star reviews, so you know they’re smart buys.
Amazon
More than 86,000 Amazon shoppers have given this pillowy mattress pad a perfect five-star rating. Folks who’ve purchased it say it’s comfortable, well-made and fits deep mattresses.
“[This] pad delivers a clear improvement in comfort without overwhelming the mattress. The quilting is well‑constructed, the fill is evenly distributed and the fitted design stays securely in place throughout the night. It adds a soft, cushioned layer while maintaining good breathability,” one reviewer wrote.
Another added, “[It’s like] sleeping on a cloud. Feels great, high quality, cushiony and comfy.”
Amazon
If you can believe it, over 260,000 customers have raved about these buttery smooth sheets. They’re available in more than 20 colors in sizes twin to California king. Designed to fit mattresses up to 16 inches deep, shoppers confirm these babies stay put and remain soft wash after wash.
“These new bed sheets were fairly priced and truly exceeded my expectations,” one commenter wrote. “They feel amazing to sleep on — soft, comfortable, and breathable — and they handled my thicker deep-pocket mattress perfectly. I’m definitely going to be buying more of these.”
Someone else shared, “This is my third time purchasing these sheets! I love the colors offered and the price is very affordable. The sheets are extremely soft and wash well. I am very impressed with the quality of this product”
Amazon
With 173,000 five-star reviews, it’s no surprise these fan-favorite pillows won a Yahoo Sleep Award earlier this month. Multiple Yahoo editors are among the diehard fans who swear by these budget-friendly head cradlers for a good night’s sleep.
“I originally got these for my guest room, and after a friend spent the night, she loved them so much she bought them for her own home. While I usually prefer a firm memory foam pillow, I caved and got these for my own bed, and I fell in love with them too! They really feel like a soft, plump, five-star hotel pillow,” shares Initiatives Writer Ellie Conley.
Senior Home Writer Kristin Granero is also a fan, noting, “They arrive vacuum-packed in a small box, but once the plastic is off, they immediately come to life. I gave them a good fluffing and can confirm just how soft and supportive they truly are.”
Amazon
People who sleep hot shouldn’t think twice about snagging this under-$10 fleece blanket while it’s on sale. It’s lightweight, feels soft against the skin and is large enough to share with a loved one. Choose from more than 10 colors in several different sizes. It’s earned more than 137,000 five-star reviews.
“This is a seriously great blanket and it isn’t massively expensive! I’ve had this blanket for quite a while, and it still feels just as soft as when I bought it (it’s my ‘go-to’ blanket),” one fan wrote.
Another reviewer called it, “Beautiful, soft and wonderful quality.”
Amazon
Want a comforter that offers a bit more warmth? Go with this fluffy duvet insert that has more than 117,000 rave reviews. It has the handy tabs that make attaching a cover easy, and it’s machine washable and plumps right back up in the dryer.
“Excellent!!!” one shopper wrote. “[It is] soft and comfortable. It’s lightweight [and] doesn’t make you too hot, but you don’t get cold either. It keeps you warm nicely, it’s perfect.”
Another added, “Love the marshmallowy and cool feel for this duvet insert. Great quality for the price! Heavy and warm, but not too warm or too heavy.”
