Are you guilty of staying up late to binge watch your favorite show or cutting back on sleep because you are working late or dealing with family demands?
I’ve been there, you’ve been there, we all have. Life keeps us busy, so sometimes it can be hard to get the sleep we need to stay energized and productive. Not getting enough sleep can wreak havoc on our health!
Sleep is SO IMPORTANT because...
-it lessens your chances of getting sick
-you are better able to maintain your weight
-it lessens your risk of developing more serious health issues
-it's better for you mentally; you can be more productive with work and in general
-you can interact more positively with other people
-it lessens the risk of accidents and mistakes**
How much sleep are you really suppose to have each night?
Such a great question and it does vary among age groups. I still feel like for each individual, finding the amount that truly works for you is super important. I know working midnights it can be hard to feel completely refreshed with only 7 hours of sleep, especially if I’ve worked a few nights in a row.
As written on the CDC.gov website teens (ages 13-18) need around 8-10 hours per every 24 hours and adults (ages 19-60) need about 7 hours or more per night.*
I feel like these numbers are pretty adequate. In today’s society it’s always hustle and bustle and we tend to forget to get enough sleep because we feel like we do “just fine” on a little bit each night. A little bit each night adds up and creates issues going forward.
I don’t know about you, but if I don’t get enough sleep I’m irritable and just tired and worn out!!
Some reasons why you might not be able to fall asleep include anxiety/stress, pain, certain types of medication, health conditions including asthma and heartburn, untreated sleeping disorders, or caffeine and alcohol. **
It’s important to figure out the reasons why you can't get to sleep or stay asleep.
The quality of sleep you get throughout the night is just as important as the amount of hours you get in. One way you can tell if you are sleeping well is by feeling well rested when you wake up. If you are feeling tired after a long night’s sleep or you wake up multiple times throughout the evening, you may not be getting the quality of sleep that your body needs!
Sooooo with all that being said, I’m going to share some tips on how YOU can get a good nights sleep!
1.) Be consistent with your sleeping schedule!
When you are more consistent, your body develops a habit. Go to sleep at the same time and wake up at the same time, even on the weekends. Limit daytime naps to 20 min or less a day.
2.) Be comfortable!
Make sure wherever you sleep it's dark, quiet, and comfortable. It’s easier for your mind and body to wind down when there are no distractions.
3.) No Electronic Devices!
Be sure to turn off electronic devices before you go to bed. I know it’s much easier said then done, especially living in an age surrounded by TVs, Iphones, IPads etc… but this tip really makes a difference in falling asleep.
4.) Avoid Stimulants!
Try to avoid any type of stimulant before your bedtime. Any caffeine, such as coffee, tea, or pop try your best to say no to.
5.) Exercise!
Get in a great workout during the day, it can help you fall asleep a little easier at night. If you workout closer to when you go to sleep you might have a hard time falling asleep.
Try out some of these tips and let me know what helps YOU! If you have any other ideas on how to get more and better sleep, drop your comments below! I would love to read them!
Until next time :)
