We all know sleep is important, but what is new research saying about how long we should stay in bed? Get some tips for getting a good night’s sleep.

I am often asked about how many hours of sleep are best for a healthy lifestyle. And while I have realized that sleep habits vary greatly from person to person, my typical response is 7 to 8 hours a night. My recommendation had been based on some previous studies and general wisdom. But, now there is a new study showing that the common adage of trying to get 7 to 8 hours of sleep is actually the right amount.

A large study of over 7,500 people from the University College London Medical School found that sleeping a consistent 7 to 8 hours every night was best for optimal health. Jane Ferrie, Ph.D., the lead author of this study that was published in the December 1, 2007 issue of the journal Sleep, looked at sleep habits and mortality risk in their patient group. Mortality refers to the risk of death in a studied group. They looked to see if change in a person’s sleep time caused any change in risk for death. When study participants decreased their sleep time below their typical 7 to 8 hours, they increased their risk for death due to heart attack or stroke. The researchers also found that an increase in sleep duration from 7 or 8 hours a night to 9 or more hours a night increased the risk of death. Furthermore, they found a trend that people who initially slept 5 to 6 hours or less a night and increased their sleep to 7 to 8 hours a night lowered their risk of death by improving their sleep duration. Basically, this study shows that increasing or decreasing sleep time from a typical 7 to 8 hour per night routine increases risk of death.

To optimize your health, you need to optimize your sleep. The American Academy of Sleep Medicine (AASM) recommends the following tips for getting optimum sleep:

• Follow a consistent bedtime routine
• Establish a relaxing setting at bedtime
• Get a full night’s sleep (7 to 8 hours) every night
• Avoid foods or drinks with caffeine prior to bedtime
• Do not go to bed hungry or too full
• Avoid rigorous exercise within several hours of your bedtime
• Keep your bedroom quiet, dark, and slightly cool
• Get up at the same time every morning

I also recommend:

Use your bed for sleep and intimacy only. Watching television in bed can make it more difficult to fall asleep. Wait to get into bed until you are actually ready to go to sleep. Some people benefit from a white noise generator at bedtime to help get to sleep. White noise helps mask external or traffic noises and can cover up unsettling silence. (I have realized that many of my patients use a fan for this purpose.) Don’t have a fan that blows directly on your face—this can lead to sinus irritation and congestion. Keep a piece of paper and pen by your bed so that any recurrent or lingering worry can be written down to review in the morning. It is best to clear your mind—if you are worried about forgetting something important, write it down.

For more information, check out the website www.sleepeducation.com created by the AASM.