7 tips for getting quality sleep, according to experts

Health

By Alexandra Klausner

Wake up and smell the research.

Sleep is important for health and scientists are shining a light on the ideal ways to get shuteye.

But exactly how much do you need?

The number of hours you sleep is more important than when you wake up, according to the experts. 

“The number one thing is getting seven to nine hours per night,” Dr. Daniel Barone, neurologist and associate director of the Weill Cornell Center for Sleep Medicine, told TODAY.com.

Consistency is key

“Your wakeup time should not be changing … unless of course, you shift work (schedules) on a weekday or weekend basis,” Barone explained.

And while oversleeping on the weekends may seem like a good way to catch up on lost sleep, it can do more harm than good. Sleep debt accumulates over time and isn’t easily aided. 

“You’re not going to make up for that from just one or two nights of extra sleep,” Barone said.

“It’s better to just be as consistent as you can. If you want to sleep in an hour or so on the weekends, that’s OK, but anything more than may signal there’s a problem,” added Barone.

Wake up with sunlight

Waking up when there is light outside is important for the body’s circadian rhythm.

“Our (bodies wake) up because of (their) internal clock, or circadian rhythm, which responds to exposure to light, especially in the morning,” Shelby Harris, Psy.D., a clinical psychologist specializing in sleep medicine and the director of sleep health at Sleepopolis, told Today. 

Morning light helps the body release the hormone cortisol which tells the body to wake up. In darkness, the brain produces melatonin which tells the body to sleep. 

Wakeup time

Not everybody has the same sleep cycle, the experts said. Some will feel better waking up at 5 a.m. and others at 8 a.m. 

“Waking up early is generally recommended to align your body’s circadian rhythm with the natural light-dark cycle,” Harris said. 

However, getting quality sleep consistently is the most important thing. 

Don’t snooze

Hitting the snooze button may seem appealing but it might throw off your day and make you feel foggy. 

“Snoozing releases serotonin, and it’s a very pleasant sensation to go back to sleep,” said Barone. 

“The problem is that the process of waking up is a complicated series of neurotransmitters (being) released in the brain. … Waking up and going back to sleep is interrupting that,” he added.

More tips

For those struggling to find the perfect bedtime and wake time, try to go to sleep and wake up 15 minutes earlier each day until you find your ideal time.

In addition to getting morning sunlight, experts also noted that it’s important to shut off blue light-emitting screens 30 to 60 minutes before bedtime.

And if maintaining a consistent sleep schedule doesn’t do the trick, consider a sleep study if your sleep doesn’t get better.