How Much Is Enough?

Each person is unique, but it’s generally accepted that adults need about seven to eight hours per night for optimal function. School children need about 10 hours per night. But the National Health Interview Survey reports that 30 percent of adults get less than six hours per day, while only 31 percent of high school-age students get at least eight hours.

Clearly, our nation suffers from a lack of sleep. But the habits that inhibit your sleeping patterns can change. You can make sure the room temperature is slightly cool, darken the room if you have outside light coming in, and set a regular schedule. Make sure you have a mattress that won’t cause back pain or other issues, and certainly try to block out noise stimulus from the outside if you can.

But taking those steps may not be enough if your actions in the hours before bedtime are running counter to your desire for deeper and richer sleep. Here are eight things you can do that will help you fall asleep faster and stay asleep longer.

EIGHT STEPS TO BETTER SLEEP:

1. Watch your medication: Some over-the-counter drugs, particularly decongestants and cold/flu medicines, contain stimulants. Be careful what you ingest before bedtime. If you must take medicine, look for those containing antihistamines or that are specifically recommended for nighttime use. If you have a regular schedule of medication that you need to take, ask your doctor what time of day they should be ingested. Some medications kick in hours after being taken, while others (including some blood pressure pills) are optimal if taken at bedtime. Some pain medications and aspirin can cause some stomach upset, which can interfere with sleep.