The number one way to get better sleep in your morning is to get enough sleep. 

 If you’ve been sleeping in your office or office chair all day, you’re not getting enough sleep, according to the American Academy of Sleep Medicine. 

The American Medical Association and the National Sleep Foundation also say that too much sleep is a risk factor for many health issues. 

In order to get the most bang for your buck, you can get more hours of sleep per day, but the benefits don’t come in just one hour. 

It’s important to know how much sleep you’re getting each night. 

“The sleep that you get will dictate your health and wellbeing for the rest of the day,” says Dr. Jennifer Tishler, an associate professor of medicine at Columbia University Medical Center.

“If you’re sleeping just a little bit more than you need to be, it’s important that you rest your eyes for about 10 minutes after you fall asleep,” she adds.

“Otherwise, you might not get enough rest in the next few hours, which can result in fatigue.”

To help you get more of your sleep, Dr. Tishlers team of sleep specialists have compiled an infographic on the pros and cons of sleep and what they’re recommending for you. 

Here are five reasons why you need a little more sleep:The  American Academy of Night Science and the American Medical Association recommend a maximum of eight to 10 hours of uninterrupted sleep each night, according the Sleep Foundation. 

For most of us, this means waking up at 4:30 a.m. and heading to bed around 6:30 p.m., which works out to about two hours of total sleep.

Dr. Tisoner says that if you’re working late into the night, you should try to get some additional sleep, since you’ll be more productive when you’re awake.

“You don’t need to go too hard on yourself because you can still wake up,” she says.

“I think you just need to put yourself in a situation where you need some sleep and that’s when you start feeling like you can relax.”

Sleep can help you:Avoid sleep deprivationThe American Academy and the National Sleep Foundation recommend avoiding sleep deprivation, which is when you sleep less than 8 hours per night.

“Sleep deprivation is a problem, and if you can’t get enough, then you’ll have a lot of sleep,” Dr. James McQuillan, an assistant professor of psychiatry and behavioral sciences at the University of Michigan School of Medicine, says.

“It’s really hard to get a good night’s sleep, so I’d recommend getting some time in between waking hours, but if you feel like you’re going to need more than 8-9 hours, you could try a longer nap or a shorter nap.” 

If that doesn’t work for you, you can try a short-term sleep-deprivation regimen such as the one outlined below:You can also try to reduce the amount of time you spend in bed, which will make your body sleep better.

Dr Tishlen has recommended using a sleep coach.

She says that even if you haven’t slept much in the last couple of days, you may want to try a more gradual approach.

“The good thing about using a coach is that you can get a really good sense of what you’re doing, and that way you can adjust accordingly,” she explains. 

When you do use a sleep- coach, you’ll also need to adjust your sleeping habits. 

You’ll need to consider the amount and type of sleep you get and how much you need, Dr Tisoners team of Sleep Doctors recommends: For example, you need more sleep than you can manage, so if you have a busy schedule and you’re spending more than 12 hours a night in bed with a chronic insomnia disorder, it may be worth checking in with a sleep trainer to see if you need extra sleep.

You can try to avoid stress in the eveningAs you work on the things that make you happy and successful, you also need time to relax and have some downtime to recharge your brain. 

Dr. McQuillian says that stress is another important factor in the quality of your day.

“We all have stressors in life, but stress is an important stressor for a healthy mind and body,” he says. 

Sleep can protect your heartHealth experts say that you should sleep for at least eight hours every night, but they also say you should take into account other important factors that affect your health, such as stress, depression, obesity and lack of exercise.

To help keep your heart healthy, Dr Tisonering recommends following the American Heart Association’s guidelines for bed rest. 

A regular night’s rest can help prevent your heart from getting too stressed out and will help prevent any risk factors for heart disease and stroke, according Dr. McRae.

The American Heart Federation