According to a 2011 US National Sleep Foundation study, 63% of Americans admit to not getting enough sleep during the week, and around 15% of adults aged 19-64 sleep less than six hours on weekdays. Additionally, about 95% of adults use electronic entertainment (TV, computer, video games, cell phone) an hour before bed at least a few nights a week. Exposure to artificial lighting can disrupt sleep by suppressing the production of the sleep hormone melatonin.

It is recommended that adults sleep at least 7-8 hours per day. A systematic review conducted by the University of Warwick found that the risk of death increased by 12% among those who slept 6 hours or less per day. For those who slept 9 hours or more per day, the risk increased by as much as 30%. However, a 10-hour nap can be beneficial if the body's need for sleep increases, such as in athletes recovering from injuries, people suffering from chronic stress, or growing children.

Research also suggests that some individuals, such as those with the DEC2 gene variant, can function with an average of two fewer hours of sleep than others. So the question remains: how much sleep is "enough"? How can we ensure we get a good night's sleep without sacrificing our daily responsibilities?

Everyone's sleep needs are unique to them. However, there are some general guidelines that can help you to understand how much sleep you need to feel your best.

First and foremost, it's important to understand that sleep is not a luxury, but a biological necessity. During sleep, your body repairs itself, and your brain consolidates memories and processes information from the day. Lack of sleep can lead to a host of health problems, including decreased cognitive function, weight gain, and even an increased risk of heart disease.

The National Sleep Foundation recommends that adults aged 18-64 get between 7-9 hours of sleep per night. However, this is just a guideline, and some people may require more or less sleep depending on their individual needs.

To determine how much sleep you need, it's essential to pay attention to your body and how you feel throughout the day. If you find that you feel alert and focused throughout the day with just 7 hours of sleep, then that may be enough for you. However, if you feel groggy and sluggish, you may need to increase your sleep time to 8 or 9 hours.

Also, it must be remembered that the key is not even the amount of sleep but its quality. To feel productive and active the next day, you need to recover at night - that is, get enough deep and rem-sleep.

Every night is unique, and the quality of your sleep depends on many factors, such as your emotional state, the weather outside, the environment, food during the day, and your hormonal balance. Thus, it cannot be said that you must sleep exactly 8 hours every night - it all depends.

On the other hand - Having a sleep schedule is essential because it helps regulate your body's internal clock or circadian rhythm. Our bodies operate on a 24-hour cycle, and having a consistent sleep schedule helps them anticipate when it's time to go sleep and to wake up.

When you have a consistent sleep schedule, your body produces hormones like melatonin, which helps you fall asleep, and cortisol, which enables you to wake up. This allows you to feel more alert and awake during the day and on the other hand - sleepy at night.

To find out the ideal amount of sleep, we recommend the following algorithm:

• Record how much you sleep on average days and compare that to how you sleep on weekends and vacations. 

• Try to estimate, considering this amount of sleep, so you can maintain a consistent sleep schedule by falling asleep and waking up at the same time every day (yes, including the weekends). 

• Stick to the schedule for at least 10 days to assess whether you get enough sleep.

• On the 11th-14th day (one of the days), turn off your alarm clock and check when you wake up. If this time is the same as 10 days before 0, congratulations, you found your "perfect spot". If you wake up much later - more likely you got not enough sleep which causes sleep deprivation. Try to increase your amount of sleep by +15-30 minutes.

• Experiment and iterate again.

It is also important to mention that sometimes you really need to sleep more - during periods of increased emotional stress or high physical activity, time zone changes or life changes. Be patient and care to yourself. Remember that sleep - is the primary vital method we have so it shouldn't be underestimate.

Sleep well and stay healthy!