What qualifies as a good night’s sleep? 7-8 hours per night is ideal, preferably no more and no less. Nine or more hours of sleep may even adversely affect health by compromising the quality of a long night’s sleep. The proven benefits of a good night’s sleep are improved memory and thinking skills, a reduction in BMI (especially in children), improved memory, and decreased risks of the following diseases: dementia, depression, heart disease, stroke and type 2 diabetes. Good sleep hygiene followed by a full night of sleep is a great way to begin your morning!