How much rest does one require?

Elizabeth Klerman is a researcher of sleep and a professor in neurology.

It fluctuates from person to person. Typically, it’s the amount of sleep you would achieve if there were no alarm or someone to alert you. Evaluate the amount of rest you take after three or four days without waking up to someone else’s prompt, and without hastily getting out of bed after waking (this may allow you to doze off again). That might resemble the amount you “require.” You cannot rest unless it’s necessary; not even when feeling bored — in contrast to consuming chocolate cake, which you can enjoy even without hunger.

“Our body takes time to recognize that it’s time to sleep. Remember as a child when you had a bath, read a book, and the lights were dimmed? The child’s body then signals, ‘Now I understand it’s bedtime.’”

If you find yourself waking and not feeling rejuvenated, even after multiple nights of eight hours of sleep, it may be wise to consult a sleep specialist. Not feeling refreshed could indicate anything from narcolepsy to hypersomnia or sleep apnea. It’s important to note that I’m not referring to how alert you feel the moment you wake; various regions of your brain activate at different speeds, thus it’s anticipated that you won’t feel completely awake instantly. See a doctor if you wake during the night or if your sleeping partner reports that you snore loudly or thrash about.

Not everyone can attain the total sleep they desire during the night. Should you have the opportunity to nap, particularly if working a night shift, that is beneficial.

If you encounter difficulties drifting off, avoid watching horror films prior to bedtime. No caffeine leading up to sleep. Your body needs a little while to recognize that it’s time for rest. If you reflect back on childhood, you had a bath, read a book, and the lights were dimmed. The child’s body then acknowledges, ‘Now I comprehend it’s time to sleep.’ Therefore, when individuals face challenges falling asleep, we often advise engaging in calming activities prior to going to bed.

Melatonin isn’t overseen by the FDA. As a supplement, you cannot be certain that the contents of the bottle match what you receive. I cannot recommend users take melatonin unless it is of pharmaceutical quality. Other medications, such as standard sleeping tablets like benzodiazepines, are not meant for extended use. They serve as short-term remedies for specific stressors.

For chronic insomnia, long-term cognitive behavioral therapy is the preferred approach. Regarding sleep podcasts or sound devices, if they are effective for individuals, I do not oppose them, especially if the noise ceases after some time. Eye masks and earplugs, provided they don’t block out vital sounds like a fire alarm, are acceptable to me.

— As conveyed to Anna Lamb/Harvard Staff Writer