How many hours of sleep do you need every night?

For as long as I can remember, I was told that you need 8 hours of sleep a night.  This was a common belief from mothers to doctors.  But over the past several years, many studies have emerged that are changing that recommendation.

It turns out that 7 hours of sleep is the new magic number.  Studies have shown that cognitive performance peaks at 7 hours of sleep and may deteriorate after.  Additionally, some studies show that those that get 7 hours of sleep have lower mortality rates.  These various studies provide strong support for the notion that "Seven is the new Eight."

I think these studies provide us with some solid guidelines on the number of hours we sleep, but are we getting seven solid hours of sleep?  The answer to that question is much more important than the number of hours we sleep.  Many people will feel that even though they sleep 7 hours a night, they still feel tired the next day.  Unfortunately, sleeping 8 hours sometimes doesn't seem to be any better.  The reason for this is obvious: sleep hygiene.  Getting good sleep is better than getting more sleep.  Here are some tips on getting better sleep.

Cell phone hibernation: You hate to leave your phone for a second, we all do.  Putting your phone on silent and leaving it away from your bed is important to avoid its sounds and lights.

Water unloading:  You're going to bed, not to a desert in Africa.  No need to gulp a whole bottle of water before you try to catch some z's.  Use the bathroom before bed and you'll avoid waking up in the middle of the night.

Early dinner:  Eating dinner at least 2 hours before bed will prevent a heavy stomach and heartburn.  Having a snack such as fruit is acceptable, but a bag of Cheetos probably isn't.

Treat weekends like weekdays: Long gone should be the days of summer in high school where sleeping in until noon or 2 pm was okay.  If you sleep longer on weekends to make up for the previous week or the previous night, it may throw your sleep schedule off.  Instead, go back to bed earlier that night and get your 7 hours.

Don't sleep in a sauna:  Sleeping in a cooler room will provide better sleep than sleeping in a room that is warm.  You can always pile on bedding if it's too cold, but colder temps will help you sleep much better.

I know all of these things are much easier said than done, but those should become eventual goals.  Sleeping well will undoubtedly lead to more productivity the next day and likely reduce stress as well.  Not only will you feel better, but you'll look better when you aren't caught sleeping in a meeting or in class.  Sleep tight!