|Rest Equation’s Complete Guide to Sleeping Better|
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June 13, 2022
Sleep is an essential part of ensuring our general health and well-being. But when we don’t – or can’t – get a good night’s rest, things can turn sour quickly. Inadequate sleep has been linked to several significant conditions and disorders, including diabetes, heart disease, anxiety, and depression.
Since you’re here, we will assume that you often wake up feeling tired or groggy and often have little to no sleep.
Not getting a quality night’s rest can be both scary and overwhelming. But you no longer have to suffer in silence!
This complete guide will provide different ways to sleep better to begin enjoying a restful night’s sleep as soon as possible.
How Many Hours Should I Sleep at Night?
All recommended sleep times are broken down into a few age groups. The generic guidelines present recommended ranges of nightly sleep duration for relatively healthy individuals in each age group. In some cases, sleeping an hour more or less than the general range may be acceptable – but this is entirely based on a person’s circumstances.
Here are recommendations based on age:
Newborns — 14-17 Hours Daily
Newborn babies tend to sleep anywhere from two to four hours. They are lighter sleepers than the typical adult and will likely wake up very quickly throughout the day to feed.
Infants (4-11 Months) — 12-15 Hours Daily
Infants should get this sleep throughout the 24 hours, rather than at nighttime. This is a period of significant growth, and babies will spend as much time as possible sleeping to supplement it.
Toddlers (1-2 Years) — 11-14 Hours Daily
That time should be split between 10-12 hours of sleep at night and around 1-2 hours of sleep during the day. A toddler’s common sleep problems may include not wanting to stay in bed at bedtime and may involve having trouble settling down enough to fall asleep.
Preschoolers (3-5 Years) — 10-13 Hours Daily
The total amount of sleep that preschoolers get should include naps. The key to meeting this need is setting regular wake-up times, bedtimes, nap times, or even some dedicated quiet time during the day.
School-Age Children (6-13 Years) 9-11 Hours Daily
Not getting an adequate amount of sleep is common amongst individuals in this age group. This is largely thanks to more school obligations – such as homework – evening activities, and then having a later bedtime.
Teenagers (14-17 Years) — 8-10 Hours Daily
The body’s circadian rhythm resets during the teenage years. As a result, it may force an individual to fall asleep later and wake up later than they have before. So it may come as no surprise that teenagers will require more sleep than the average adult.
Adults (18-64 Years) — 7-9 Hours Daily
Having this amount of sleep each day will allow your body and mind to recharge, helping you feel more alert and refreshed when you wake up and face the world.
Older Adults (65+ Years) — 7-8 Hours Daily
Many older people often have more trouble falling asleep at night than the average adult. This is a big reason many older individuals may go for a short nap during the day – to replenish their energy. Next, we take a look at signs of poor sleep...
Feel Tired, Irritable, and Fatigued During the Day
The amount of sleep you get and your mood are very closely connected. Therefore, a short or restless sleep could cause discomfort and irritation, which adds unnecessary stress to your daily life.
Have Difficulty Focusing or Remembering Things
Lack of sleep significantly impacts general cognitive functions related to thinking, memory, communication, and attention. These are essential things we must do in our everyday lives, so you must make sure to have adequate sleep.
Find It Difficult to Get Out of Bed in the Morning
This is a psychological sign of poor sleep, but it could also be an indicator of a more serious mental health disorder. Depression, anxiety, lack of sleep, or stress could make it very tempting to stay in bed.
Feel Lethargic or Drowsy in the Afternoon
It’s part of the circadian cycle to feel sleepy or notice a decrease in alert and energy levels during the afternoon. But if you find that this is impacting your life regularly, you need to incorporate better sleep habits.
Find It Difficult to Stay Awake in Lectures, Meetings, Warm Rooms, While Driving or Commuting, or After a Heavy Meal
Suppose you find it difficult to focus during something as crucial as a lecture or a meeting in the morning. In that case, there’s likely something very wrong with your sleeping pattern, especially if the room is cold enough to prevent your body from thoroughly relaxing.
On the other hand, Warm temperatures cause blood pressure to drop, which brings about sleepiness and fatigue. So if your meeting or lecture is in a warm room, don’t worry if you feel tired. It’s a natural response!
There is, however, a real danger associated with feeling sleepy at the wheel. You are putting yourself at risk, but you could even cause an accident and hurt someone else as your reaction times are delayed (such is the case when you have poor sleep and are unable to focus). This also applies while commuting via public transport. You want to remain on your guard so that nobody can take advantage of you by stealing your property while you sleep.
Lastly, the heavier the meal, the more energy it will take for your body to break it down. Expending this energy could lead to feelings of fatigue.
Learn more at Rest Equation
Related: Can You Use Marijuana for Sleep? (Homegrown Cannabis)
Notice: This content is provided for informational purposes only and should not be construed as medical advice. Please talk to your doctor or primary care provider before making any changes to your wellness routine.
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