Jan 24, 2014

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Tips for Getting a Good Nights Sleep

Tips for Getting a Good Nights SleepAccording to the National Sleep Foundation, the amount of sleep you need as an individual depends on which age group you fall in, as well as the type of lifestyle and health status you are currently in.  So, at your age, how much sleep does your body require?   The following are the hours of sleep needed at each age group:

  • Newborns (0-2 months) – 12 to 18 hours
  • Infants (3-11 months) – 14 to 15 hours
  • Toddlers (1-3 years) – 12 to 14 hours
  • Preschoolers (3-5 years) – 11 to 13 hours
  • School-age Children (5-10 years) – 10 to 11 hours
  • Teens (10-17 years) – 8.5 to 9.25 hours
  • Adults – 7 to 9 hours

As we age, sometimes sleep can be hard to come by.  Certain factors play into the amount and quality of sleep we receive every night.  Stress, emotions, our to-do list for the next day and other common elements keep us from getting the sleep we need.  In this article, we will be discussing some of the tips for getting a good nights sleep every night.  Implement at least one of these suggestions and watch how rested you will end up feeling the next day, just trust us on this one!

Tips for Getting a Good Nights Sleep

  1. Create A Sleep Routine – Everyone, including newborns and adults, needs a routine prior to laying down at night for bed.  Sticking to the same bedtime and waking up at the same time, even when you don’t have to (such as weekends or holidays off from work) will help to get your body on that “natural alarm clock system”.  After a few days or weeks, you will begin to find your body regulating itself to fall asleep and wake up at the same times every single day.
  2. Relax Before Bed – This is important because during the day our bodies experience a lot of stress, so taking the time to wind down and relax before bed will prepare your body for a restful and peaceful night of sleep.  You may find reading a relaxing thing to do, taking a hot bath or stretching before bed.  Whatever your relaxation technique might be, keep it up and do it every night.
  3. Exercise Every Day – This does not mean going to the gym every single day to spend a few hours lifting weights.  Exercise at least thirty minutes each day, whether you choose to take a light brisk walk on your lunch break or some yoga after you get off from work, exercising improves the quality of sleep you will receive that night.
  4. Consider the Room You Sleep In – Your sleeping environment needs to be a quiet, dark, comfortable place that is away from interruptions and distractions.  Try to avoid overheating the room, it is much better for you to sleep in a cool room rather than a hot and dry one.  Also, consider hanging up blackout curtains or wearing some earplugs or eye covers.  Anything that is soothing to you, keep it in the room during your resting times.
  5. Avoid Late and Long Naps – Power naps are fine to take during the day; approximately 15 to 30 minutes at a time.  Long naps are not advised, simply because they tend to mess up your biological clock and throw off your sleeping patterns.  However, if you find that napping at all during the day prevents you from sleeping at night, eliminate all naps during the day until you can become regulated once again.

Do you have any sleeping tips that you do at night to help you sleep?  If so, share with us in the comment box below.

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  • Michael H

    Naps after 2PM and coffee after 6PM are the two biggest inhibitors to sleep that I experience. I also got rid of the TV in the bedroom. I know that’s a deal breaker for most people but I am a firm beleiver that you need to turn the electronic devices off and push them out of sight/out of mind in order to really shut the brain off.

    • Yulin

      Michael, I couldn’t agree more. In an age where communications from work and personal sources are bombarding us 24/7, it’s important to shut off. I used to respond to email as late as 10PM as I was getting ready for bed and I ended up having restless sleep and dreams about all the daily things nagging at me. You have to let things go and go to bed in peace.

  • Fallon

    I’m 42, but apparently I still have the sleeping requirements of a teenager. If I don’t get a solid nine hours I will regret it. I get conflicting information about relaxing vs exercising before bed. Some people like to meditate and stretch before bed. But where do you draw the line? I feel very relaxed after practicing yoga but I’m also elevating my heart rate and energizing myself. I don’t think I’d want to do yoga any less than 2 hours before bed. Any thoughts?

  • Mara

    Since having my son, my sleep patterns and the amount that I receive has declined dramatically!! He wakes up at least twice a night wanting to nurse, take a bottle or is just simply awake. I found that when he goes to sleep if I don’t go to bed at the same time, I lose much more sleep so it has become important to pretty much just live on his schedule. One helpful thing I have found is yoga before laying down (similar to Fallon) because it helps to relax and stretch my muscles just a bit more. By releasing some stress and meditating and breathing I have created my own nighttime routine.

    I have to say though, I miss my sleep!