A sedentary lifestyle can be a major contributor to sleep disorders. Most individuals can adapt to short periods of sleep deprivation. After more than three days, serious deterioration of performance can begin, and often mood changes and personality changes can ensue. There are no set medical requirements for how much sleep you should get. Some adults can function fine on five hours of sleep a night, while others may require eight, nine, even eleven hours of sleep to feel rested the next day.
Most adults require about eight hours of sleep a night to do their best the following day.
Children, especially young children, require more sleep than adults. To get better sleep each night, we recommend you first, avoid alcohol. A small amount can initially induce sleep, but it disrupts the deeper sleep cycles later. Avoid caffeine-containing drinks after lunch. Foods that can help you relax in the evening are turkey, bananas, figs, dates, yogurt, milk, tuna, and whole grain crackers.