"Research demonstrates a clear relationship between better sleep quantity and quality and improved mood. Due to its importance, seven to nine hours of quality sleep are recommended for adults each night."
"Wake drive is stimulated by light entering your eyes, particularly blue light. So, wake drive usually increases through the morning with exposure to light and decreases into the evening, as it gets dark."
"Problems with sleep include taking too long to fall asleep, or waking up too frequently during the night or too early in the morning. Thankfully, you can correct these problems by aligning the peak of your sleep drive and the trough of your wake drive."
"One technique is to compress your sleep. Set a standard wake time that you will get up every day of the week. Go to bed the amount you are currently sleeping."
Sleep is governed by two biological processes: sleep drive, which increases with wakefulness, and wake drive, stimulated by light exposure. Quality sleep is essential for mood improvement, with seven to nine hours recommended for adults. Problems such as difficulty falling asleep or frequent awakenings can be addressed by aligning sleep drive and wake drive. Sleep compression, which involves setting a consistent wake time and adjusting bedtime accordingly, can enhance sleep quality and duration.
Read at Psychology Today
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