Dr Virend Somers, a cardiologist from Rochester, Minnesota, said it is the quality of sleep rather than the length of it that is important for your health.
“Different people need different amounts of sleep, and, on average, we can say most people need seven to eight hours,” he said.
His tips for a quality night’s sleep are:
“In the bedroom, you want absolute darkness,” said Dr Somers, adding that means no screens, no TV, no laptops, no phones, and no ticking clocks or LED displays.
“Avoid bright lights, avoid looking at your phones because light from there can affect your melatonin,” he said. “That’s the hormone that regulates sleep.”
Less stimulation is best.
“Minimise alcohol, minimise exercise, minimise lights, minimise external inputs before about two hours or so before bedtime. The bedroom is for sex and sleep. It’s not for spreadsheets,” he said.
Exercise can help improve sleep, but working out near bedtime can raise arousal levels, making it harder to sleep.
“Consider a sleep schedule. Going to bed and getting up at the same time each day reinforces your body’s sleep-wake cycle,” Dr Somers said.