Sleep is critically important—without it, we would not survive.

Sleep allows us to consolidate memories and helps clean the brain. Our natural brain “flushing” system washes away toxins while we sleep. Just as we exercise to maintain a fit body, we must sleep to maintain a fit mind. Of particular importance to those living with epilepsy, sleep deprivation can be a trigger for seizures. Thus, developing strategies to develop a quality night of sleep are paramount in helping manage one’s seizure disorder.

How many hours of sleep are necessary?

You’ll often hear that 7–8 hours of sleep per night is ideal. Rather than focusing on an exact number, try to gently improve both the quality and duration of your sleep. Don’t worry if it’s not perfect—small, steady changes really do help. Making positive behavioral adjustments, like those listed below, can support better sleep and brain health even if your total sleep time doesn’t change much.

Practical Tips for Better Sleep

• Avoid caffeine after lunch. Caffeine has a half-life of 4–5 hours; allow 8–10 hours for it to clear before bedtime.
• Keep the bedroom cool to support the body’s natural overnight temperature drop.
• Make the bedroom dark—very dark.
• Consider wearing a sleep mask to reinforce darkness.
• Use white noise to reduce environmental sounds and prevent awakenings.
• Avoid phones, tablets, and computers in bed. If you read before bed, choose paper.
• Spend the last hour before sleep winding down with dim lights and relaxation.
• Avoid eating or intense exercise right before bedtime.
• Go to sleep at roughly the same time each night. The brain thrives on rhythms.
• If you wake and can’t fall back asleep, get up briefly and return when drowsy.
• Avoid sleeping pills; they rarely produce restorative sleep.
• Get outside during the day. Daylight—even on cloudy days—helps set brain rhythms.
• Reduce alcohol consumption. Alcohol fragments sleep and causes nighttime awakenings.
• If sleep is difficult, don’t worry about it. Anxiety worsens sleep problems—focus on habits.

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This post is part of a series of blogs related to understanding and improving sleep health:

• Why Sleep Loss is a Seizure Trigger
• Practical Steps to Improve Sleep and Brain Health
• Should I Use a Sleep Tracker to Monitor My Sleep? It Depends.