I have always been a heavy sleeper and a late riser. I have streamlined my morning routine to take as little time as possible, so I could get up as late as possible. I always thought that getting as much sleep as you can was good for you. If 8 hours is recommended, then getting 10-12 hours should be great. But even after getting what seems like plenty of sleep, I was still tired during the day. And after work I didn’t have the energy to do much. If I was especially tired, I would go to bed early, but still wake up at the same time. On weekends, I would sleep in—often until noon.

Scientific research makes it clear that sleep is essential at any age. Sleep powers the mind, restores the body, and fortifies virtually every system in the body. But how much sleep do we really need in order to get these benefits?

National Sleep Foundation guidelines advise that healthy adults need between 7 and 9 hours of sleep per night. People over 65 should get 7 to 8 hours per night. According to the CDC, if you are not getting enough sleep as a regular part of your routine, you may be at an increased risk for obesity, type 2 diabetes, high blood pressure, heart disease, stroke, poor mental health, and even early death. They recommend the following to get a better night’s rest:

Habits to Improve Your Sleep

• Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
• Remove electronic devices such as TVs, computers, and phones from the bedroom.
• Avoid large meals, caffeine, and alcohol before bedtime.
• Don’t use tobacco.
• Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

But, according to some reports, sleeping too much could also be problematic. Oversleeping is associated with many health problems, including: type 2 diabetes, heart disease, obesity, depression, headaches and greater risk of dying from a medical condition.

After reading that too much sleep could lead to health issues and that being tired after getting what should be enough sleep was a bad sign, I decided to experiment with a new sleep pattern. I saw in some reports that napping could be good for you—even as an adult. A short nap can boost memory, improve job performance, lift your mood, make you more alert, and ease stress. For the past two weeks, I have been taking a quick nap after my usual evening routine of cooking dinner and taking a walk. Around 7pm, I set my alarm for 1 hour and lie down for a nap. It takes a few minutes to shake off a little grogginess when I wake up, but after that I feel refreshed. I am much more productive in the remaining evening and I am able to stay up later without feeling tired. When I go to bed, usually around midnight, I am able to get a solid 7 hours of sleep. I find that, overall, I am less tired during the day and in a better mood. It’s still early in my new habit, but I feel like my quality of life has improved. And, actually getting less sleep should benefit my health and longevity.

I know that for a lot of people, not getting enough sleep is a problem. With busy schedules and increased screen time, some people sacrifice sleep to fit it all in. For the sake of your health, I would recommend prioritizing getting 7 hours of sleep a night and following the tips outlined above to improve sleep quality. Cutting back on your Netflix a little won’t hurt—I promise. Your body will thank you.