When’s the last time you woke up feeling well-rested and refreshed? Most people can’t remember. With the hustle and bustle of everyday life, sleep rarely gets the time it deserves.
According to a study by the Center for Disease Control and Prevention, more than 40 million workers in America get fewer than six hours of sleep per night. That number is about 30 percent of the country’s civilian workforce.
Here are 10 Tips for better sleep
Being sleep deprived can impact more than just how you feel when you wake up in the morning. Studies have shown that not getting enough sleep can affect your mood, weight, health, and even your sex life. According to the National Sleep Foundation, short sleep duration has also been linked to an increased risk of motor vehicle accidents; diabetes and heart problems; psychiatric conditions including depression and substance abuse; and the decreased ability to pay attention, react to signals or remember new information.
There’s no doubting the importance of getting enough sleep. The exact amount of sleep that you need is up for debate as that number can vary based on age and an individual. Just like any other characteristics that you’re born with, the number of hours you need to sleep to feel well-rested and functional can be different than someone else the same age and gender.
These are general sleep guidelines from the National Sleep Foundation:
- Newborns (0 – 2 months) 12 – 18 hours
- Infants ( 3 – 11 months) 14 – 15 hours
- Toddlers (1 – 3 years) 12 – 14 hours
- Preschoolers (3 – 5 years) 11 – 13 hours
- School-age children (5 – 10 years) 10 – 11 hours
- Teens (10 – 17): 8.5 – 9.25 hours
- Adults 7 – 9 hours
These numbers are what most experts have agreed on. It’s best to use these times as a suggested amount. It’s up to you to determine precisely how many hours of sleep you need to feel your best.
Whatever your preferred time for shuteye may be, there are tips everyone can use to help get the sleep you need.
Go to bed around the same time every night and rise around the same time every morning. This will help your body create a sleep rhythm so that you feel tired and awake around the same time every day.
Don’t eat a large meal or drink a lot of fluids right before bedtime. Having a full stomach or bladder before bed can make you have to get up in the middle of the night to relieve yourself. It can also provoke other uncomfortable symptoms when you lie down like heartburn, which isn’t conducive to falling asleep.
Make your bedroom as a space that facilitates sleep. This sounds obvious, but many times people let their bedroom become another living space, it’s not. Limit your bedroom for uses that are conducive to it being a good sleep environment. Make sure the room is cool, dark, and quiet. What your bedroom shouldn’t be is a second play area for your kids or worse, your office.
Remove computers, the television and other gadgets from the bedroom. According to an article on U.S. News Health these things have lights that stimulate the brain and tell the body it’s daytime.
Create your own pre-bed relaxation routine: Many kids love storytime before they go to sleep. It’s a ritual that lets them know it’s time to close their eyes and drift off into a peaceful slumber. A pre-bed ritual can also be helpful for adults as it lets both your mind and body know it’s time to unwind and sleep.
Sleep in complete darkness. Even a small amount of light can disrupt your internal clock and your pineal gland’s production of melatonin and serotonin, two chemicals your body produces to help regulate your sleep and wake cycles. Use curtains, close the doors and remove any light sources that could send signals to your brain that it’s time to wake up.
Take a hot shower or bath. These activities help raise your body temperature. Afterward, it will fall naturally before bedtime. The drop in body temperature helps create a sleepy feeling.
Read something soothing. If you like to read as a way to unwind and help you fall asleep, make sure you select something spiritual or uplifting, not something suspenseful that can stimulate brain activity. Plus, a good story may make you tempted to keep reading on for hours instead of turning off the lights.
Avoid alcohol. Some people may think a nightcap is a good idea to get them in the mood for sleep, but having a cocktail before bed has the opposite effect. It may make you feel drowsy, but this temporary. Drinking alcohol before bed keeps your body from entering deeper stages of sleep.
Stop working at least an hour before bedtime. This may be easier said than done for a lot of people, but your body will thank you. By quitting work a little before you want to go to bed, you’ll give your mind and body some time to unwind and relax, setting the right tone for catching some much-needed sleep.
