Top 15 Sleep FAQs Answered
Trusted answers to your most asked sleep questions – backed by science & expert insights
1. How many hours of sleep do I really need?
Most adults need 7–9 hours per night. However, individual needs vary based on age, genetics, and lifestyle.
2. Why can’t I fall asleep easily?
Common causes include stress, screen time before bed, caffeine, or an irregular sleep schedule. Try relaxing routines and limiting electronics at night.
3. What time should I go to bed?
Count backward from your desired wake time in 90-minute sleep cycles. Our Sleep Calculator can help.
4. How can I improve sleep quality?
Establish a consistent sleep schedule, avoid blue light at night, reduce caffeine, and create a calming bedtime routine.
5. What is the best temperature for sleep?
The optimal sleep temperature is between 60–67°F (15–19°C) for most people.
6. Is napping good or bad?
Short naps (10–30 mins) can boost energy and focus. Avoid long naps late in the day as they can disrupt nighttime sleep.
7. Can I catch up on sleep during weekends?
While extra weekend sleep may help reduce sleep debt, it’s better to keep a regular sleep pattern all week.
8. What foods help with sleep?
Foods rich in tryptophan, magnesium, and melatonin—like bananas, almonds, and warm milk—may promote better sleep.
9. What is melatonin and should I take it?
Melatonin is a hormone that regulates sleep. It can help with jet lag or shift work, but consult a doctor before regular use.
10. What is sleep apnea?
Sleep apnea is a serious disorder where breathing repeatedly stops during sleep. If you snore loudly or feel tired despite sleep, see a sleep specialist.
11. Does exercise help with sleep?
Yes. Regular physical activity improves sleep quality. Just avoid intense workouts right before bed.
12. Should I use sleep trackers or apps?
Sleep trackers can offer insights, but may not always be accurate. Use them as guidance, not diagnosis.
13. Why do I wake up at 3AM?
This can be due to stress, blood sugar dips, or sleep disorders. Avoid heavy meals and reduce stress before bed.
14. How much deep sleep should I get?
Deep sleep should make up 13–23% of your total sleep—roughly 1–2 hours per night.
15. How can I create a perfect bedtime routine?
Start winding down 30–60 minutes before bed. Dim the lights, avoid screens, journal or read, and use calming scents or music.