Why You Need More Quality Sleep

Research shows that only 1 in 100 people get enough restorative sleep. Chronic sleep deprivation increases risks for:

Most sleep problems stem from:

Lifestyle factors:
- Late nights and early mornings
- Excessive caffeine/alcohol use
- Irregular sleep schedules
Health conditions:
- Sleep apnea
- Chronic stress
- Medical insomnia

Consult your doctor if you experience persistent tiredness despite adequate sleep time.

How Much Sleep Do You Really Need?

Sleep requirements vary by individual and circumstance. Key factors:

Optimize your sleep environment:
- Cool, dark, quiet bedroom
- Comfortable mattress/pillows
- White noise if needed
Establish a relaxing routine:
- Warm bath or light reading
- Avoid caffeine/alcohol 3+ hours before bed
- Limit heavy meals and exercise
Manage stress and anxiety:
- Practice mindfulness or meditation
- Write down worries for morning review
- Focus on positive thoughts
Try relaxation techniques:
- Progressive muscle relaxation
- Deep breathing exercises
- Visualization of peaceful settings

Consistent, quality sleep leads to:

✔ Improved memory and focus
✔ Better mood regulation
✔ Stronger immune function
✔ Healthier metabolism
✔ Reduced disease risk

"Almost everyone needs more sleep than they're getting." - Rick Hanson, Ph.D.

For more science-based wellness tips, consider Just One Thing: Developing a Buddha Brain One Simple Practice at a Time by Rick Hanson.