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Sleep is something everyone has to do—but that doesn’t mean it’s without challenges. Whether you’re short on time, high in stress, or just an outright bad sleeper, getting enough Zzzs is something that sounds simple in theory, but can be tough in practice.
One thing that doesn’t make it any easier: The never-ending sleep tips and tricks swirling around. Maybe your biohacking cousin swears by lowering his HRBS to unwind better or maybe your mom keeps trying to put you on to the sleepy girl mocktail. No matter what it is, if you need some help cutting through the white noise machine (get it?), we tapped some smart experts to break down the latest research about what truly matters when it comes to getting good, quality sleep.
You Don’t Need 8 Hours of Sleep
Actually, maybe you do. But maybe you don’t. The point is: There’s nothing set in stone about getting eight hours. “While the recommendation for most adults is still around seven to nine hours of sleep, there’s a shift away from pursuing a one-size-fits-all ‘magic number,’” says sleep expert Wendy Troxel, PhD, a senior behavioral and social scientist with RAND. That’s due to research that resulted in updated views on sleep quantity and quality. “We now recognize that sleep needs can vary, with some people requiring more and others less,” she says.
Plus, quality sleep goes beyond duration—regularity is also important, Troxel adds. Case in point: Maintaining regular sleep patterns (i.e., consistent bed and wake-up times) was associated with up to 48 percent lower odds of death from any cause compared to having a more erratic sleep schedule, found a study published in Sleep. In fact, consistency was a stronger predictor of overall longevity than the number of hours clocked, per that same research.
Backup Alarms Always Backfire
A never-ending row of alarms on your phone is the new snooze button. “Setting five alarms might feel like you’re protecting yourself from oversleeping, but it’s actually making things worse,” says Shelby Harris, PsyD, director of sleep health at Sleepopolis. “Hitting snooze interrupts your final stages of sleep and leaves you feeling groggier.”
One thing you can do here is set one alarm—and get up with it. Over time, your body will adjust, making it easier to rise. And if you need an a.m. nudge? Try a sunrise alarm clock (which mimics the sunrise) or soothing music, per Harris.