Think about all the factors that can interfere with a good night’s sleep — from work stress and family responsibilities to unexpected challenges, such as illnesses. It’s no wonder that quality sleep is sometimes elusive.
While you might not be able to control the factors that interfere with your sleep, you can adopt habits that encourage better sleep.
It’s well-established that sleep is essential to our physical and mental health. But despite its importance, a troubling percentage of people find themselves regularly deprived of quality sleep and are notably sleepy during the day.
Creating Good Sleep Hygiene
- Creating a Sleep-Inducing Bedroom
- Optimizing Your Sleep Schedule
- Crafting a Pre-Bed time Routine
- Fostering Pro-Sleep Habits During the Day
Know How Much Sleep Your Body Needs
| Age group | Recommended amount of sleep |
|---|---|
| Infants 4 months to 12 months | 12 to 16 hours per 24 hours, including naps |
| 1 to 2 years | 11 to 14 hours per 24 hours, including naps |
| 3 to 5 years | 10 to 13 hours per 24 hours, including naps |
| 6 to 12 years | 9 to 12 hours per 24 hours |
| 13 to 18 years | 8 to 10 hours per 24 hours |
| Adults | 7 or more hours a night |
In addition to age, other factors can affect how many hours of sleep you need. For example:
- Sleep quality. If your sleep is frequently interrupted, you’re not getting quality sleep. The quality of your sleep is just as important as the quantity.
- Previous sleep deprivation. If you’re sleep deprived, the amount of sleep you need increases.
- Pregnancy. Changes in hormone levels and physical discomfort can result in poor sleep quality.
- Aging. Older adults need about the same amount of sleep as younger adults. As you get older, however, your sleeping patterns might change. Older adults tend to sleep more lightly, take longer to start sleeping and sleep for shorter time spans than do younger adults. Older adults also tend to wake up multiple times during the night.
This is a Pre-Bedtime routine, NOT bedtime! It’s an important time to unwind and prepare your mind and body for sleep, starting at least 30 minutes before bedtime.
I have found that 45 minutes to an hour is best for me and have been using the pre-bedtime routine for several years now. I get better sleep overall and wake more rested. It’s not a solve all your sleep problems answer but it sets you up for the best chances of a quality night’s sleep.
Here are a few ideas
Meditate
Pray
Roll essential oils on your pulse points
Use an ultrasonic diffuser for essential oils *Lavender is calming
Play white noise
NO electronics or reading
Lights out
Blackout Curtain
Sleep Mask
Slather on luxurious body cream or beard oil
Hand, foot, face, or undereye mask
CBD Oil/Delta 8 Gummies
Create a Sleep Environment
All of these items are important for quality sleep
Room Temp
Pillow
Mattress
Sleep and wake up at the same time every day
No exercise 3-4 hours before bedtime
No caffeine later in the day
Not much water after 7pm
Ambient noise like a fan or air purifier
Limit alcohol intake
Limit daytime naps or nap early
Nice aroma like lavender
“I love sleep. My life has the tendency to fall apart when I’m awake, you know?”
– Ernest Hemingway
Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow.
Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.
Know when to contact your doctor
Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.
Melinda
References:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
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