Chapter 01 — Health & Wellness

How much sleep do I actually need?

Adults generally need 7 to 9 hours per night. Less than 6 on a regular basis is linked to higher risk of heart disease, weight gain, and impaired memory. Quality (uninterrupted, dark, cool room) matters as much as quantity.

Follow-up questions

Why do I wake up tired even after 8 hours?

Fragmented sleep, alcohol within 3 hours of bed, untreated apnea, or waking mid-cycle (every cycle is ~90 minutes) all leave you groggy.

Are naps good or bad?

A 10–20 minute nap before 3 p.m. boosts alertness without harming nighttime sleep. Anything longer risks sleep inertia.

Does melatonin actually work?

Best for shifting your clock (jet lag, shift work) at 0.3–1 mg. It is not a sedative and rarely helps regular insomnia long-term.

How much deep sleep do I need?

Roughly 1.5–2 hours per night, mostly in the first half. You can't will it — protect total sleep time and consistency, and deep sleep follows.

Does napping make night sleep worse?

Naps under 30 minutes before mid-afternoon rarely hurt. Long or late naps reduce sleep pressure and delay falling asleep at night.

Do sleep trackers actually work?

They estimate total sleep reasonably well and sleep stages poorly. Use trends over weeks, not any single night's score.

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