Healthy adults have a basal sleep need of seven to eight hours every night, but where things get complicated is the interaction between the basal need and sleep debt. For instance, you might meet your basal sleep need on any single night or a few nights in a row, but still have an unresolved sleep debt that may make you feel more sleepy and less alert at times
So it a matter of quality of sleep not the time spended in sleep ,and if you have an interrupted sleep then you will probably been sleepy even if you sleep 10 hrs .
To pave the way for better sleep, experts recommend that you and your family members follow these sleep tips:
-Establish consistent sleep and wake schedules, even on weekends
-Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music – begin an hour or more before the time you expect to fall asleep
-Create a sleep-conducive environment that is dark, quiet, comfortable and cool
-Sleep on a comfortable mattress and pillows
-Use your bedroom only for sleep and sex (keep "sleep stealers" out of the bedroom – avoid watching TV, using a computer or reading in bed)
-Finish eating at least 2-3 hours before your regular bedtime
-Exercise regularly.
-Avoid caffeine and alcohol products close to bedtime and give up smoking
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Annual Checkup
It is recommended that all individuals see a Family Doctor for a full medical examination annually. Adults should get their blood pressure checked (US Preventive Task Force), a flu vaccine (CDC) and more each year.
The American Dental Association recommends dental cleanings for adults at least twice annually. Some stains can only be removed by a professional cleaning.
It’s recommended by the American Academy of Ophthalmology that every adult between the ages of 18 and 80 does an eye examination at least once every two years.
It's recommended by the American Cancer Association that every adult between the age of 20 and 80 does an annual skin screening by a licensed dermatologist.
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