**Renowned sleep doctors share a step-by-step plan to fix sleep schedules**. If you're plagued with sleeping problems despite knowing the basics, you've come to the right place. Optimal sleep is a key to overall health, but what does it look like? According to Major Allison Brager, PhD, an active-duty neuroscientist, sleep expert, and assistant professor at West Point, optimal sleep means getting between seven and nine uninterrupted hours at night. However, individual sleep needs vary, and some people may require only six hours while others need the full nine. Dr. Wissam Mansour, a sleep medicine specialist with Duke Health, emphasizes that a universal "one-size-fits-all" sleep rule doesn't exist. He notes that most adults function best with seven to nine hours of sleep a night, with consistent bedtimes and wake times. Dr. Mansour also stresses the importance of a consistent sleep schedule, stating that fluctuations in sleep timing can lead to fragmented sleep and difficulty falling or staying asleep. A consistent sleep schedule is crucial, as Dr. Mansour explains: "When sleep timing fluctuates, the circadian system becomes misaligned, which can lead to fragmented sleep and difficulty falling or staying asleep." This means that weekend sleep schedules shouldn't look significantly different from weekday schedules. Dr. Domingo Rodriguez-Cué, MD, a sleep medicine doctor, adds that how you feel during the day also matters. He notes that if you spend nine hours a night in bed but feel unwell during the day, something is amiss. To fix sleep schedules after a short-term disruption, it's essential to establish a consistent routine. Dr. Brager cites daylight savings time as an example of how short-term disruptions can impact health. She notes that the day after losing an hour of sleep due to daylight savings, there is an increased rate of sickness, heart attacks, and accidents. This is supported by scientific research, including a 1996 study published in the New England Journal of Medicine and a 2019 study published in the Journal of Clinical Medicine, which found a link between daylight savings and increased health risks. In addition to establishing a consistent sleep schedule, it's also essential to create a sleep-conducive environment. Dr. Brager recommends avoiding screens before bedtime and engaging in relaxing activities, such as reading a book, to promote better sleep. By following these steps and establishing a consistent sleep routine, individuals can improve their sleep quality and overall health.