How much sleep you need

Everyone needs different amounts of sleep.

On average:

• adults need 7 to 9 hours
• children need 9 to 13 hours
• toddlers and babies need 12 to 17 hours

What causes insomnia

The most common causes are:

• stress, anxiety or depression
• noise
• uncomfortable beds
• alcohol, caffeine or nicotine
• recreational drugs like cocaine or ecstasy
• jet lag
• shift work

Source:- cadabamshospitals

Insomnia usually gets better by changing your sleeping habits.

Do

✅ go to bed and wake up at the same time every day
✅relax at least 1 hour before bed, for example, take a bath or read a book
✅ make sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed
✅exercise regularly during the day
✅make sure your mattress, pillows and covers are comfortable

Don't

❌do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
❌do not eat a big meal late at night
❌do not exercise at least 4 hours before bed
❌do not watch television or use devices, like smartphones, right before going to bed, because the bright light makes you more awake
❌do not nap during the day
❌do not drive when you feel sleepy
❌do not sleep in after a bad night's sleep and stick to your regular sleeping hours instead