The Perfect Amount of Sleep, According to Science


TIME

This post originally appeared on Refinery29.com.

Wondering how much your sleep-in Saturdays or that one all-nighter will set you back? New research might help us gauge how to adjust our sleep schedules by shedding light on how many ZZZs we really need.

The study, published in the journal Sleep, used the data of 1,885 men and 1,875 women collected from the Finnish “Health 2000” survey. The sleep data included information about participants’ nightly quantity and quality of sleep, whether they had any sleep disorders, and how tired they were during the day. Additionally, the researchers used the Social Insurance Institution to gather information about how often those participants took sick days from work.

(MORE: 7 Sleep Gadgets That Actually Work)

Results showed that those who took the fewest sick days slept, on average, 7.6 hours (for women) and 7.8 hours (for men) per night. In…

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5 Top Secrets to Getting More Done


TIME

1) Be a Machine

The secret to getting more done is to make things automatic. Decisions exhaust you:

The counterintuitive secret to getting things done is to make them more automatic, so they require less energy.

It turns out we each have one reservoir of will and discipline, and it gets progressively depleted by any act of conscious self-regulation. In other words, if you spend energy trying to resist a fragrant chocolate chip cookie, you’ll have less energy left over to solve a difficult problem. Will and discipline decline inexorably as the day wears on.

Build routines and habits so that you’re not deciding, you’re just doing. When you first learn to drive it’s 1000 activities like steering, shifting, checking mirrors, braking — but with practice you turned it into autopilot and it’s no stress at all.

2) Sleep is king

Get enough sleep:

All told, by the…

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