All About Healthy Sleep

How many times have you heard “I didn’t sleep last night, I had too much stuff to do.” OR “I try to sleep around 10, but then I wake up around 1 in the morning thinking about ALL the stuff I have to do”

The demands placed on the average American nowadays are so high that sleep is no longer considered necessary for good health. People will often cut back on their sleep for work, for family demands, or even to watch a good show on television.

But if not getting enough sleep is a regular part of your routine; you may be at an increased risk for obesity, diabetes, high blood pressure, coronary heart disease, stroke, poor mental health, and even early death. Even one night of short sleep can affect you the next day. On top of that, you’re more likely to be in a bad mood, be less productive at work, and to be involved in a motor vehicle crash.

The amount of sleep you need changes with age.

  • Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day
  • Infants (4-11 months): Sleep range widened two hours to 12-15 hours
  • Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours
  • Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours
  • School age children (6-13): Sleep range widened by one hour to 9-11 hours
  • Teenagers (14-17): Sleep range widened by one hour to 8-10 hours
  • Younger adults (18-25): Sleep range is 7-9 hours
  • Adults (26-64): Sleep range is 7-9 hours
  • Older adults (65+): Sleep range is 7-8 hours

Habits to improve your sleep
So, the questions asked is “How can I get good healthy sleep so I can be productive and energetic the next day?”

There are some important 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 smartphones, from the bedroom.
  • Avoid large meals, caffeine, and alcohol before bedtime.
  • Avoid tobacco/nicotine.
  • Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

What about sleep quality?
Getting enough sleep is important, but good sleep quality is also essential. Signs of poor sleep quality include feeling sleepy or tired even after getting enough sleep, repeatedly waking up during the night, and having symptoms of sleep disorders (such as snoring or gasping for air).

Better sleep habits may improve the quality of your sleep. If you have symptoms of a sleep disorder, such as snoring or being very sleepy during the day after a full night’s sleep, make sure to tell your doctor.