Did you know that sleep or lack not only affects your physical health but your mental health as well? Our bodies need time to regenerate from those long days at the office and the stress of life. Just how much sleep we need is different for each person and it’s important to know how many hours of quality sleep you need.
How much sleep do we need?
In general, the average healthy adult needs 7 to 9 hours of sleep per night. Experiments have demonstrated that the average amount of sleep needed to avoid detrimental effects on daytime function is about 8 hours and 10 minutes. It is recommended that adults beyond age 65 may need less sleep, averaging 7 to 8 hours instead. If excess time is spent in bed, insomnia will result.
Effects on mental health
- Lack of concentration
We know that we feel better after getting a good night’s sleep. The trick is how do we set ourselves up for better sleep.
Tips for Better Sleep
Some habits that can improve your sleep health:
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
- Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
- Avoid large meals, caffeine, and alcohol before bedtime
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
What to do if you can’t back to sleep
Stop watching the clock
Try relaxing your body
Find an uninteresting activity
If you haven’t fallen back asleep in 15-20 minutes, get out of bed.
Chronic insomnia affects up to 15 % of adults, and many don’t seek treatment for it.
A couple of years ago I realized that my mind was still reeling when it was time to go to sleep and I was too jacked up to fall asleep. I set out with a simple plan to spend an hour before bed shaking off the day. I’m much better for the time put in on the front side because now when it’s time for lights out my mind is ready. Here’s a post on my nighttime sleep routine. What I do leading up to sleep time is important and can make a difference in getting a restful night’s sleep.
4 Simple Steps to Get You Back to Sleep Fast
I find a warm bath helps, lemon balm extract. I’ve also tried Rolera with good results. Training myself to sleep in a cold room. Almost every night, though, I sleep listening to an audio book or podcast timed to stop at 30 min in order to drown out my own thoughts, Works very well most of the time.
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I like it real cold too. I sleep much better.