Hello World! Welcome Friends! As humans, we have several basic needs. We require shelter, food/water, and the ability to sleep each night to re-energize and refuel our bodies. Our bodies need sleep; it is essential to overall good health and well-being. When we sleep, we reset our bodies and minds. Our bodies need to rest to repair themselves; this is crucial for many of our bodies’ functions.
Proper sleep is necessary for:
- Required for proper brain function: When we sleep the brain saves memories and reduces the toxins that we build up each day. It is crucial for learning, memory, cognitive functions, and overall good mental health.
- Enhances mood: Getting the proper amount of sleep at night can help reduce irritability and mood swings. Those who wake up rested tend to have better mental health and more positive outlooks.
- Necessary for good physical health. Our bodies reset when we sleep. Our metabolism, hormones, and immune systems are regulated as we sleep. Those who do not get enough sleep are at risk of developing several diseases like obesity, heart issues, stroke, diabetes, Alzheimer’s/dementia, and many other diseases.
- Enhances the immune system. Sleep can help you maintain good health and will reduce the risk of getting sick as sleep will help the body ward off various infections.
- Increased energy: Those who are well-rested usually wake up in a good mood and have more energy. The proper amount of sleep will also make you feel more alert throughout the day.
Many Struggles with Insomnia and Other Sleeping Issues:
According to the Centers for Disease and Control (CDC), one in three adults does not get enough sleep each night; over 70 million U.S. adults suffer from some sort of sleeping issue.
Insomnia affects 10 to 15% of U.S. adults. Some of the most common issues include:
- Sleep apnea
- Restless legs
- Narcolepsy
Some of the fundamental issues that cause sleep issues include:
- Stress, anxiety, and depression.
- Medications
- Medical problems
- Lifestyle factors
- Irregular sleep patterns
- Caffeine, sugar, and other ingredients we ingest.
- Alcohol and illegal drugs
How Much Sleep Do We Need?
The optimum number of hours of sleep we need varies at different ages. Here is a breakdown by age:
- Newborns (up to three months of age) 14–17 hours per day.
- Infants (four to 11 months of age) 12–16 hours per day.
- Toddlers (between one and 2 years of age) 11–14 hours per day.
- Preschool age (three to five years of age) 10–13 hours per day.
- School-aged kids (six to 12 years) 9–12 hours per day.
- Teenagers (13–17 years of age) 8–10 hours per day.
- Adults (between the ages of 18 and 64) 7–9 hours of sleep per day.
Keep in mind, that this is not saying that each individual in the age groups above must get those specific hours of sleep, but you should listen to what your body tells you. If you wake up and feel tired throughout the day, you may not be getting enough sleep.
Also, some people with medical conditions or taking certain drugs may require more sleep than other individuals. Expectant moms may also find themselves needing extra sleep.
What You Can Do to Help You Sleep at Night:
Not getting enough sleep can be very detrimental to your overall health. In many cases, a physician can help determine issues that are impeding sleep and provide solutions. Other times, a few simple tips can be all you need to fall asleep quickly and sleep through the night.
Here are some tips for getting a good night’s sleep:
- Create a relaxing environment in your bedroom, use muted or dark colors, get room darkening curtains/drapes, and make sure the room is not too hot.
- Develop a sleep routine by going to bed and waking up at the same time each day.
- Avoid drinks or foods that contain caffeine or excess amounts of sugar.
- Do not drink alcohol right before going to bed.
- If you have trouble sleeping, do not take a nap, this can make it more difficult to sleep at night.
- Make sure that you are surrounded by comfort; pillows are a great place to start, like those made by Curated by Norwood their bedgear pillows offer great support for your neck and spine.
- Get a sufficient amount of exercise each day, but do not exercise right before going to bed.
- Read a relaxing book or listen to relaxing music as you go to sleep.
- Avoid watching the TV.
- Take a warm bath or shower.
- Use lotions and soaps scented with lavender and chamomile, which are soothing.
- Try not to worry about things that are happening in your daily life.
As with all health issues, if these hints do not help you sleep better, consult your physician to ensure there are no underlying health issues.
Are Late-Night Snacks Bad for You?
Many people have the habit of nibbling right before they go to sleep. You should never go to sleep after eating a big, heavy meal, but if you are craving a snack, here are a few good options:
- Cheese and crackers
- Yogurt
- Cereal
- A glass of milk
- Banana
- Small turkey sandwich
Also, stop drinking alcohol at least two hours before you go to sleep. While some consider alcohol a sedative, for many, it has the opposite effect and brings on restlessness and the inability to go back to sleep easily if you wake up. The far better option is water, juice, or herbal tea.
Remember, Sleep is Crucial for Good Health:
It is important to remember that getting enough sleep is not a luxury, your body needs sleep to properly function. Those who do not get enough sleep may falter at their job or not be good school students because they have a tough time concentrating.
Lack of sleep can also lead to accidents at home, at work, and on the roadways. Many people driving a vehicle while lacking sleep may have perception issues, and the inability to focus and follow the rules of the road. Studies show that those who have not had enough sleep often drive as if they are under the influence.
If you study the tips outlined below, you should have a restful night’s sleep and be ready for the new day.
Click the links below for any posts you have missed:
Essentials You Need for Your Living Room
From Interiors to Exteriors: A Door Selection Guide for Homes
6 Things to Look for When Choosing a Divorce Attorney
Is Buying Aftermarket Truck Parts For Your Semi Worth It?
From Traditional to Modern: A Guide to Different Bedroom Floor Plans
Everything You Need to Know About Garage Door Repair Services (Benefits)
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Thanks for stopping by! Have a wonderful day/night depending on where you are in the world! Go with God and remember to be kind to one another!
Toodles,
[…] Are you Getting Enough Sleep? […]