The amount that each person needs is different, however it is recommended that a healthy adult should sleep on average, between 7 and 9 hours a night. Napping does not make up for inadequate night-time sleep. However, a short nap of 20-30 minutes can help to improve mood, alertness and performance.
Tips for getting the best night sleep
Quiet and dark, comfortable bed, temperature just right.
Milky drink, listen to music, relaxation routine (stretch, breathing exercises), reading, herbal remedies (lavender, camomile, valerian), exercise early in the day.
Sugar, spicy, heavy, late night meals, alcohol, caffeine, smoking, late evening exercise, stress, television.
Beware of ‘blue light’! The backlit ‘blue light’ in electronics suppress melatonin production– the hormone that helps you sleep. Stop using these devices two hours before you go to sleep.