Expert says a schedule improves quality of sleep

No matter if you need five hours of sleep or eight, the key is getting good, refreshing rest. According to Dr. Virend Somers, a cardiologist who specializes in sleep disorders, sleep needs vary from person to person. However, there are some simple tips that everyone can use to get better sleep.

“Different people need different amounts of sleep, and, on average, we can say most people need seven to eight hours,” explained Somers.

He said to consider the quality of sleep, not the quantity. He offered these ideas to help you have good sleep hygiene.

“In the bedroom, you want absolute darkness,” said Somers.

And that means no screens, no TV, no laptops, no phones, and no ticking clocks or LED displays.

“Avoid bright lights, avoid looking at your phones because light from there can affect your melatonin,” Somers said. That’s the hormone that regulates sleep.

He said when it comes to quality sleep, less stimulation is best.

“Minimize alcohol, minimize exercise, minimize lights, minimize external inputs before about two hours or so before bedtime. The bedroom is for sex and sleep. It’s not for spreadsheets,” said. Somers.

Exercise can help improve sleep, but working out near bedtime can raise arousal levels, making it harder to sleep. And consider a sleep schedule. Going to bed and getting up at the same time each day reinforces your body’s sleep-wake cycle.