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https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379#:~:text=Set%20aside%20no%20more%20than%20eight%20hours%20for,get%20up%20at%20the%20same%20time%20every%20day.
https://uhs.berkeley.edu/sites/default/files/insomnia.pdf
Researchers don’t know exactly how much sleep adults need, although some data suggest that 7-8 hours per 24-hour period is the most satisfactory amount. Generally, the amount of sleep required is an individual matter. Some people feel rested after 5 to 6 hours of sleep; others sleep 9-10 hours. Most adults sleep about 7-8 hours in a 24-hour period.
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to achieve this goal. Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour.
https://www.goodtherapy.org/learn-about-therapy/issues/sleep-disorders/treatment
Therapy for sleep-wake disorders generally focuses on: ... He also wakes up at odd intervals and lies awake for hours. Sometimes he naps to catch up on the sleep he has missed. ... Sleep disorders ...
https://stanfordhealthcare.org/medical-treatments/c/cognitive-behavioral-therapy-insomnia/procedures/sleep-restriction.html
Subsequent steps consist of gradually increasing the time spent in bed. The initial time in bed is usually the average nightly total sleep time over the last week. However, the time allowed in bed should not be less than 5.5 hours, even for people who sleep less than 5.5 hours per night.
https://www.sleepstation.org.uk/articles/sleep-science/sleep-restriction-therapy/
Kyle SD, Miller CB, Rogers Z, Siriwardena AN, MacMahon KM, Espie CA. Sleep Restriction Therapy for Insomnia is Associated with Reduced Objective Total Sleep Time, Increased Daytime Somnolence, and Objectively Impaired Vigilance: Implications for the Clinical Management of Insomnia Disorder. Sleep. 2014 Feb 1;37(2):229–37. ↑ Whittall H ...
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