Sleep
How Much Sleep Do You Need?
According to the Nation Sleep Foundation, healthy adults need an average of 8 hours sleep a night.
But...
There is no "magic number" because sleep needs are individual. Just like any other physical characteristic, the amount of sleep a person needs to function best may be different for someone else, even those who are of the same age and gender. You may only need seven hours of sleep while someone else might need nine to have a happy and productive day.
Why Do You Need Sleep?
Lack of sleep can lead to...
- Stress, tension, depression, and confusion
- Increased risk of diabetes and health problems
- Excessive daytime sleepiness
- Increase in body mass index due to increased appetite caused by sleep deprivation
- Impaired ability to perform tasks with memory, learning, and logical reasoning
- Absenteeism from work or school
- Generally lower life satisfaction
- More frequent use of caffeine and other stimulants
- Increased risk of motor vehicle accidents, unintentional injuries, and death
Causes Of Sleep Problems
- Psychological - stress, depression
- Lifestyle - alcohol, caffeine, exercising too close to bedtime
- Environment - temperature, noise, lighting, interruptions, comfort/size of bed, sleep partner
- Physical - pain, sleep apnea (difficulty breathing), pregnancy, PMS
- Medications - the use or misuse of prescription drugs
- Other causes - Shift work, Jet lag, etc.
Secrets To Good Sleep
-The first step is to exam your diet, exercise patterns, sleeping environment, personal habits, lifestyle, and current concerns.
-Avoid caffeine, nicotine, and alcohol in the late afternoon and evening.
- Caffeine and nicotine are stimulants and could delay sleep while alcohol may help you get to sleep but it actually increases the number of times you awaken during the night
-Avoid spicy foods or foods that are prone to giving people heartburn
-Avoid drinking too many fluids and eating too much, especially too close to bedtime
-Don't nap during the day
- If needed, take a short nap, only sleep for 20-30 min
-Exercise regularly, but do so at least 3 hours (preferably 5-6) before bedtime so your body has time to cool down
-Create a relaxing routine
- Read a book, listen to music, gather your thoughts, take a bath, etc...
-Don't use your bed for anything other than sleep or sex because your body may begin associating then bed with other behaviors/activities like studying or playing video games
-Make your sleep environment as pleasant, as possible
- Use a fan to drown out noise and make it cooler; put shades over windows to make room less bright
-If you can't get to sleep after 15-30 minutes, get up and do something that will help you get to sleep (i.e. watch TV, read, listen to music
-Create a sleep routine
- Go to bed and wake up at the same time every day (even on weekends!)