Clinical wisdom and research recommend that the average person get 8 hours of sleep a day. However, there are many exceptions and variations to this number as some people report needing only 6 hours, whereas others actually need more. The older you get, the less sleep is needed to function, while growing children and teenagers may sleep up to 12 hours a day.

Sleep deprivation occurs when there is inadequate sleep or poor quality sleep that makes it difficult to carry out daily functions. More than 1/3 of Americans do not get adequate sleep (especially on workday nights), according to the 2005 to 2008 National Health and Nutrition Examination Survey. 

The benefits of adequate sleep: increased cognitive function and alertness, decreased risk of stroke, diabetes, improved memory and immune function. Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage. Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression.

Excessive sleepiness is the second leading cause of car crashes and a major cause of truck crashes in the United States. There is evidence that sleep deprivation may be associated with an increased risk of mortality.

While it's important to get enough sleep, if you need to choose between better sleep and more sleep – choose better sleep.  If you are going to spend your nights tossing and turning, you will wake up feeling as if you never slept at all.  The general guideline for sleep is eight hours, however everyone is different and requires a different amount of sleep to be their most productive self.  Find your ideal amount of sleep and work on the quality of that time to feel more rested and rejuvenated.  You can get better quality sleep by creating a good sleep routine and getting your body and mind ready for a restful night’s sleep.

Sleep hygiene recommendations:

1)     Avoid caffeine later in the day, and limit caffeine intake

2)     Avoid eating large meals before bed

3)     Exercise in the morning instead of at night

4)     Turn off all gadgets: cell phones, Kindles, tv before going to bed

5)     Sleep in a dark room

6)     Use your bed for sex and sleeping only. Don’t do work in bed.

7)     Avoid drinking liquids before going to bed

When sleep hygiene fails, think of underlying causes that interfere with sleep. Talk to your physician after applying the above recommendations.