Sleep and sleep problems

Sleep is important for both physical and mental health. How much sleep we need is individual, but most adults need seven to eight hours per night. Sleep problems are one of the most common health problems in the population. Text and content are taken from HelseNorge.no. See link to these pages at the bottom if you want to read more.

How much sleep do we need?

This varies. While school-age children need 9-11 hours of sleep, most adults need 7-8 hours to feel rested. If you wake up refreshed and don't feel sleepy in the afternoon, you are probably getting enough sleep.

Sleep problems?

Most of us have trouble sleeping from time to time. Some people struggle to fall asleep or wake up too early, while others are bothered by waking up several times during the night.

What can you do yourself?

There are several steps you can take to sleep better, read about this at HelseNorge. The main points are:

• Maintain a stable circadian rhythm. If you manage to get up and go to bed at roughly the same time every day, even on weekends, it will help your circadian rhythm and sleep pattern.

• Take care of the tiredness. Tiredness and the need for sleep build up during the day, and are at their highest in the evening. If you need an afternoon nap, it should not last more than 20 minutes. A short nap helps with acute fatigue, but does not have to ruin a night's sleep.

• Avoid caffeine in the afternoon and evening. If you have problems falling asleep at night, you should avoid coffee, tea, cola and caffeinated energy drinks in the afternoon and evening. Caffeine has an invigorating effect and can also cause small awakenings at night and poorer sleep quality.

• Avoid alcohol before bedtime. Alcohol causes more restless sleep and makes you less rested the next day.

• Shield yourself from screens. Screen use in the evening makes it harder to fall asleep, and it can shift your circadian rhythm and make you less rested when you have to get up.

• Be physically active. Physical activity is good for everything, including sleep. Many people find that a walk in the fresh air helps both to calm the body and the mind. Others benefit from quiet yoga in the evening. Various relaxation exercises can also be of great help.