Better sleeping tips ||One of the most important things you can do for your overall health and well-being is to get a good night's sleep. Adequate sleep gives your body the time and strength to recover from the stress of the previous day, and helps keep you alert and able to focus throughout the day ahead. If you've already figured out how to fall asleep, but you can't sleep well throughout the night (for example, turning over all night, or falling asleep more than once), a number of things like: There are things you can do to ensure a peaceful night's sleep.
|
Age |
Good
sleeping Hours |
|
Newborn (0-3 Months) |
14-17 Hrs |
|
Infant (4-11 months) |
12-15 Hrs |
|
young children (1-2 years old) |
11-14 Hrs |
|
Infant school going young children (3-5 years) |
10-13 Hrs |
|
9-11 Hrs |
|
|
Teenagers (14-17) |
8-10 Hrs |
|
Adult (18 )+ |
7-9 Hrs |
*** Suggested limits are based on total sleep time over a 24-hour period, including naps during the day.
Are you in the habit of getting less sleep?
Everyone needs some sleep for optimal physical, mental and emotional health. You might feel like you're able to function well with less sleep, but you probably don't function as well as you could.
Do you wake up early in the morning or stay up all night?
The body works according to the sleep-wake cycle, which is called the circadian rhythm. Biological and environmental cues help regulate this cycle. Genetic, hormones, and other physiological factors help move the cycle in one direction or another. So, if you have a habit of waking up early in the morning or staying up all night, there is probably some truth to it. However, behavior and environment can also affect the body's circadian rhythm. Sleeping under the lights, as well as the light from electronic devices, can make it difficult to fall asleep at night. Waking and sleeping habits, physical activity during the day, and what you eat and drink can all affect the sleep-wake cycle.
Do phones and electronic devices really affect sleep?
Blue light from phones, TVs and other electronic devices can interfere with sleep. This is due to the effect of blue light on the circadian rhythm. Being exposed to light helps in the regular production of the sleep hormone called melatonin. Sunlight or dim light during the day and darkness at night is important for keeping the body's internal clock in time. Exposure to blue light at bedtime lowers melatonin, alerts the body, and changes the sleep-wake cycle that can make it difficult to fall asleep. Staying in blue light at night also does not help in getting good sleep. For good sleep, switch off electronic devices 1-2 hours before bedtime.
Does wearing a heavy blanket make you sleepy?
Early studies on the benefits of sleeping with a heavy blanket have mixed results. More research is needed to know whether sleeping with a heavy blanket can help people get sound sleep. Heavy blankets can be dangerous for young children and babies should not be covered in heavy blankets. If you do wear a heavy blanket, make sure it isn't too heavy or you might get too hot. There should be a slight pressure on wearing the blanket, but it should not happen that your body cannot move. Patients who have medical problems or have problems with breathing, circulation or body temperature should not use heavy blankets unless advised to by a physician. Before using a heavy blanket, talk to your doctor to see if it's safe.
Does counting down make you fall asleep quickly?
If counting down relaxes you and takes your mind off worries, it might be a good idea to try it. But counting down does not make everyone sleepy and it may be that by doing so, someone gets sleep late. Sleep experts often recommend relaxation techniques, such as deep breathing, guided imagery, and muscle relaxation to induce sleep.
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