Although the average sleep time for adults vary, most should strive for seven to nine hours of slumber each evening. Multiple studies have shown that healthy sleep has profound effects on your mental, physical, and emotional health and well-being. But how do you know that your sleep is “good” sleep? According to the National Sleep Foundation, here are a few ways to confirm you are getting the high quality rest that you need:
- You fall asleep within 15-20 minutes of lying down to sleep.
- You regularly sleep a total of seven to nine hours in a 24-hour period.
- While in your bed, your sleep is continuous—you don’t have long periods of lying awake when you wish to be sleeping.
- You wake up feeling refreshed, as if you’ve “filled the tank.”
- You feel alert and are able to be fully productive throughout the waking hours (note, it’s natural for people to feel a dip in alertness during waking hours, but with healthy sleep, alertness returns).
- Your partner or family members do not notice any disturbing or out of the ordinary behavior from you while you sleep, such as snoring, pauses in breathing, restlessness, or otherwise nighttime behaviors.
If any of these statements don’t apply to you, it’s time for you to make healthier changes to your sleep habits. People who work nights and try to sleep during the day are usually the most out of sync with healthy sleep. In fact, they are often chronically sleep deprived because their circadian system (your body’s internal clock) is alerting them to wake up during the day.