We all know sleep is a necessity, but most people don’t realize just how important it is. According to Business Insider, “Sleep helps us form strong memories, allows our muscles, bones, and organs to repair themselves, and helps strengthen the immune system.” Those aren’t the only benefits. Adequate sleep also gives you the energy to power through the day and remain focused, which is extremely helpful for both young students and career- and family-focused adults.
Unfortunately, many of us struggle to catch enough shut-eye. If sleep hasn’t been easy for you lately, take note of the following tips.
How Much Is Enough?
Some lucky people claim they can feel well-rested on as little as four hours of sleep. Meanwhile, others can sleep the entire day away and still feel tired. When it comes to the magic amount of sleep you need, the truth is that it all depends on your age. The younger you are, the more sleep you need. For instance, newborn babies might sleep up to 17 hours per day, while a teenager might only need eight to 10 hours of sleep. Adults over the age of 18 should aim to get seven or more hours of sleep per night.
If you or a loved one have been mindfully trying to get enough sleep with little success, the problem might actually have to do with your bedroom. Some people are sensitive to the colors in a home. If you suspect that’s the case for yourself or your children, consider painting your walls a more soothing color. Bright colors should be swapped for light blues and earth tones, which can help encourage sleeping.
Adjust Your Mattress
Believe it or not, your mattress could be another reason why you’ve been tossing and turning at night. Many people aren’t aware that you need to replace your mattress every eight to 10 years. Even if you’ve already heard this advice several times, actually doing it is a completely different story.
If your mattress still has some life left in it, consider making it more comfortable by adding padding via a mattress topper or mattress pad, both of which can add support and comfort. If you find that you need to purchase a new mattress, be sure to shop around and read reviews. Look for a highly-rated mattress that has the level of comfort, support, and padding you need.
You might also consider replacing your child’s mattress while you’re at it. Children are notorious for falling asleep in the most uncomfortable places, but this doesn’t mean they don’t deserve a comfortable mattress, too. Why not make it a family event and go try out some mattresses together? Twin mattresses are the best choice for children. Keep an eye out for mattresses that are around 5-feet long, 12-inches high, and have excellent reviews.
Everyone Needs a Bedtime
With the variation in sleep requirements, you may find it necessary to set a bedtime no matter how young or old you are. To start, choose a specific time you’d like to go to bed each night. The realization that you’ve stayed up an hour past your bedtime may be the push you need to crawl into bed.
Bedtime rituals and routines can be helpful for both children and adults, whether that involves taking a warm bath, enjoying a cup of tea or retiring to your room for some light reading. If you find yourself being jolted awake by your alarm clock or constantly hitting the snooze button, consider moving up your bedtime.
Nap Like a Pro
Even if you’re getting enough sleep at night, there’s always a chance that you might still feel exhausted at some point during the day. If that’s the case, an afternoon nap could be a possibility for you. There’s absolutely nothing wrong with taking a nap, as long as you do it correctly to avoid interfering with your natural sleep schedule.
First, examine why you need to nap. If sleep disruptions such as illness, insomnia, sleep apnea, stress, or caffeine intake are keeping you up at night and making you groggy during the day, it’s best to address those issues first. However, it’s okay to use a nap for a boost of energy as long as you don’t overdo it. In general, 20 to 30 minutes is enough.
Keep in mind that some people aren’t good nappers. If that’s the case for you then you may wake up feeling worse, especially if you take a longer nap. If your naps make you feel groggy, explore other ways to boost your energy, such as exercise or a healthy snack. Napping can also interfere with bedtime in children and adults. If you or your child are having a hard time falling asleep, you might need to move the naptime or stop napping altogether.
Quality sleep is crucial for all of us. That’s true regardless of how young or old you are. If you’ve been feeling exhausted lately, there are many things you can do to improve your sleep. Consider setting a bedtime to make sure you get the right amount of shut-eye each night. Take naps sparingly, if at all, and splurge on a new mattress, if needed. By following the tips listed in this article, you’ll be on your way to enjoying a better night’s sleep.
Post Credit : Daniel Sherwin
Photo source : Pixbay