How much sleep do adults need?
Most adults need 7-9 hours of sleep per night. However, individual needs vary based on genetics, age, activity level, and overall health. The best indicator is how you feel during the day—if you're alert and energetic without excessive caffeine, you're likely getting enough sleep. Learn more about sleep schedules →
Why do I wake up tired even after 8 hours of sleep?
Waking tired despite adequate sleep hours often indicates poor sleep quality rather than insufficient quantity. Common causes include sleep apnea, alcohol consumption, inconsistent sleep schedule, sleeping in a room that's too warm, or waking during deep sleep stages. Focus on improving sleep quality through better sleep hygiene.
Is it bad to use my phone before bed?
Screen use before bed can affect sleep, but the content matters more than the blue light. Engaging or stressful content keeps your mind active when it should be winding down. If you use screens, choose calm content, use night mode, and try to disconnect 30-60 minutes before bed. Read more about blue light and sleep →
What is the ideal bedroom temperature for sleep?
Research suggests the optimal bedroom temperature for sleep is between 60-67°F (15-19°C). Your body temperature naturally drops as you fall asleep, and a cool room supports this process. Learn more about temperature and sleep →
What is the best sleeping position?
There's no universally best position—it depends on your health conditions. Side sleeping is generally good for most people and reduces snoring. Back sleeping is good for spinal alignment but can worsen sleep apnea. Stomach sleeping is generally not recommended as it strains the neck and spine.
How can I fall asleep faster?
Key strategies include: maintaining a consistent sleep schedule, keeping your bedroom cool, avoiding caffeine after early afternoon, creating a relaxing bedtime routine, and using relaxation techniques like the 4-7-8 breathing method or progressive muscle relaxation.
Why do I keep waking up at 3 AM?
Middle-of-the-night awakenings around 3 AM are common and can be caused by stress, blood sugar fluctuations, alcohol consumption, room temperature issues, or natural sleep cycle transitions. Read our complete guide to 3 AM awakenings →
When should I stop drinking caffeine?
Caffeine has a half-life of 5-6 hours, meaning half is still in your system that many hours later. For most people, stopping caffeine by early afternoon (noon to 2 PM) prevents sleep interference. Some people are more sensitive and may need an earlier cutoff. Learn more about caffeine timing →
Can you catch up on sleep over the weekend?
While recovery sleep provides some benefit, research shows you can't fully "catch up" on lost sleep. Weekend sleep-ins also shift your circadian rhythm, making Monday mornings harder. It's better to maintain consistent sleep times throughout the week.
Should I take sleep supplements?
Before turning to supplements, focus on sleep hygiene improvements which are often more effective. If you're considering supplements, consult with a healthcare provider. Common options like melatonin may help with timing issues (like jet lag) but aren't long-term solutions for chronic sleep problems.