Sleep is a vital part of our daily lives, and it plays an essential role in our overall well-being. Multiple studies reviewed by sleep experts have found that getting around 7 hours of sleep is ideal for maintaining a good mood and overall functioning throughout the day. The following statement was published in Sleep Health. Further supporting this is continued research efforts, as a recent study found that 7 hours was associated with greater cognitive performance among middle aged adults and that getting between 6 to 8 hours of sleep was associated with an increase in neurologic functioning as seen on imaging. This recent study was published in Communications Biology. This is just the latest in a growing body of research that underscores the importance of getting enough sleep.

Researchers note that getting too little or too much sleep can disrupt our natural circadian rhythms and lead to a range of negative health outcomes, including obesity, diabetes, and cardiovascular disease.

Although getting at least 7 hours of sleep is important, everyone's sleep needs are unique, and some individuals may require more or less sleep than others to feel rested and alert. So even if you’re personal best is 6 hours, and you feel rested and alert, you may be getting the same optimization you would among those studied who get 7 hours of sleep. The important differentiation is if you are struggling with sleep.

In the case you are having sleep difficulty, there are several steps you can take to improve your sleep habits. Here are a few tips:

1. Stick to a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.

2. Create a relaxing bedtime routine: Take a warm bath, read a book, or do some gentle stretching before bed to help signal to your body that it's time to sleep.

3. Make sure your sleep environment is comfortable: Use comfortable bedding, keep the room at a cool temperature, and reduce noise and light as much as possible.

4. Limit caffeine and alcohol intake: Avoid consuming caffeine and alcohol in the hours leading up to bedtime, as both can interfere with sleep.

5. Get regular exercise: Regular exercise can help improve sleep quality and duration, but avoid exercising too close to bedtime, as it can make it harder to fall asleep.

The latest research suggests that getting around 7 hours of sleep per night is ideal for maintaining good mood and overall functioning. However, everyone's sleep needs are unique, so it's essential to pay attention to your body and adjust your sleep habits as needed. If you are struggling with sleep, try incorporating some of the tips outlined above, and consider speaking with a psychiatrist, psychiatric nurse practitioner, or psychologist if the issue persists.

Greg Roussett is a board certified psychiatric mental health nurse practitioner offering treatment for panic disorder, depression, and insomnia. He is a cognitive behavioral therapist, psychopharmacologist (prescribing practices similar to a psychiatrist ), and offers a combination of psychotherapy and medication management to individuals experiencing depression. His office is located in Rockridge in Oakland, CA and provides services across the bay area to those residing in cities inclusive of Piedmont, Lafayette, Walnut Creek, Berkeley, and San Francisco. One of his primary specialties is working with those looking for help with insomnia, panic disorder, depression, and mood disorder. Book a complimentary consultation today here.