Getting a Good Nights Sleep is Crucial
Getting a good nights sleep can be hard to come by; many different things can stand in your way. Whether you have trouble putting thoughts to rest, getting comfortable or just listening to every creak and squeak in your home. Your sleep schedule, bedtime habits, and day–to–day lifestyle choices can make an enormous difference to the quality of your nightly rest. The following tips will help you optimize your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long.
Tips for a Good Nights Sleep
- Get enough sleep – Most people need seven or eight hours of rest to optimally function. If you need an alarm clock to wake up, find yourself chugging caffeine to stay awake, or you nod off during meetings, you may not be getting enough shut-eye.
- Establish a regular routine – Try to go to bed and wake up at the same time every day. People who frequently switch their sleep times experience something akin to jet lag.
- Put away your gadgets – It’s tempting to watch TV or surf the web from bed, but those activities usually make it harder to wind down. The latest research suggests that artificial light coming from laptop screens, TVs, etc. suppresses the sleep-inducing hormone melatonin. So give yourself a technology curfew and turn off those screens at least an hour before bedtime. Now is the time to use the tips to help you relax.
- Make bedtime a priority for the whole family – School-age kids benefit from a regular bedtime routine. Use rituals that help children wind down like a bath, brushing teeth, and story time. Be aware that your kids may try to push the bedtime limits. As long as you, as parents, can follow a routine all will go well.
- Give your bedroom a makeover – Make your sleeping area conducive to rest by keeping it dark and quiet. If you live in a city, consider using a white-noise machine to block out loud noises. Keep in mind that your body temperature drops at night, so you want to keep your room environment at a cool, comfortable temperature.
- Know how much sleep your kids need – According to a National Sleep Foundation (NSF) survey, only 20% of adolescents get the recommended nine hours of sleep per night on school nights. The NSF recommends that children age 3 to 5 need 11 to 13 hours; ages 5 to 10 need 10 to 11 hours; ages 10 to 17 need 8.5. to 9.5 hours; ages 18 and above need 7 to 9 hours.
Allow Time For a Good Nights Sleep
Following these simple tips and routines will help make a huge difference in the amount and quality of sleep you get on a daily basis. The information here will help you optimize your sleep so you can be productive, mentally sharp, emotionally balanced, and full of energy all day long.