If your not getting enough sleep, it can disrupt every part of your life imaginable. We can’t stress enough, the importance of getting the most rest possible. Aside from getting a new mattress, there are a multitude of important things which can improve the quality of your sleep and in turn, the quality of your life!
Let’s Address a Few Myths:
|Myth: Getting just one hour less sleep per night won’t affect your daytime|
Fact: Losing just 1 hour of sleep can effect your ability to think quickly and properly respond, EVEN if you do not notice being more sleepy throughout the daytime. Sleep loss will compromise cardiovascular health, energy balance, the ability to fight infections, and many other serious side effects.
|Myth: Your body adjusts quickly to different sleep schedules.|
Fact: The majority of people can reset their biological clock, however only by appropriately timed cues—and even then, by 1-2 hours per day at best. As a result, it can take more than a week to adjust after traveling across several time zones or switching to the night shift.
|Myth: Extra sleep at night can cure you of problems with excessive daytime fatigue.|
Fact: Of course, the quantity of sleep one gets is important, but the quality of your sleep is what you need to pay attention to. Some people sleep 8-9 hours a night, but don’t feel well rested when they wake up, due to poor sleep quality. Quality over quantity is always the best goal, to have in mind.
|Myth: You can make up for lost sleep during the week by sleeping more on the|
Fact: Although, this sleeping pattern will help relieve part of a sleep debt, it will not completely make up for the lack of sleep! Sleeping later on the weekends can affect your sleep wake cycle, which will make it more difficult to fall asleep at the right time on Sunday night and wake up early on Monday morning.
|Source: Your Guide to Healthy Sleep, The National Institutes of Health|
How much sleep do I actually need?
|Average Sleep Needs by Age|
|Age||Hours Required||May be Appropriate|
|Newborn to 3 months old||14 – 17 hrs||11 – 19 hrs|
|4 to 11 months old||12 – 15 hrs||10 – 18 hrs|
|1 to 2 years old||11 – 14 hrs||9 – 16 hrs|
|3 to 5 years old||10 – 13 hrs||8 – 14 hrs|
|6 to 13 years old||9 – 11 hrs||7 – 12 hrs|
|14 to 17 years old||8 – 10 hrs||7 – 11 hrs|
|Young adults (18 to 25 years old)||7 – 9 hrs||6 – 11 hrs|
|Adults (26 to 64 years old)||7 – 9 hrs||6 – 10 hrs|
|Older adults (65+)||7 – 8 hrs||5 – 9 hrs|
|Source: National Sleep Foundation|
The truth is, you know your own body best. Listen to it!
To best determine how much sleep is needed, think about how you feel during the day. If you are getting enough sleep, you should feel full of energy from the time you get out of bed, until the time in which you go to sleep every-night. If this is not the case, there’s a good chance you may not be getting enough sleep!
8 Ways How to Get Additional & Better Quality Sleep:
Whether you’re looking to resolve a specific sleep problem, or just want to feel more productive, mentally sharp, and emotionally balanced during the day, experiment with the following sleep tips to see which work best for you. Each person is different and the methods should be tweaked to fit your lifestyle best.
#1 – Diagnose and address any medical issues which may effect your sleep.
- Physical and mental health issues, in addition to side effect from medications can impair your sleep. This is one of the leading causes of sleep deprivation and should be discussed with your doctor.
#2 – Stick to a regular sleep schedule.
- Support your biological clock by going to bed and getting up at the same time every day, including weekends. It’s very tempting to stay up late during the weekend, when finally off of work and free from life’s day to day hustle. Make an effort to at the very least, attempt to go to bed at a more reasonable hour!
#3 – Engage in regular exercise.
- Exercise done regularly improves sleep deprivation symptoms. Ideally, you’ll want to shoot for at least 30 minutes of exercise, however not to be done too soon before you go to sleep. This will only improve the quality of your life, we can’t stress it enough!
#4 – Be smart about what you eat and drink.
- Caffeine, alcohol, and sugar are things which will interrupt sleep, in addition to large meals or large amounts of fluid prior to bed. Any medications which cause stimulation, should allow be taken earlier in the day, if possible.
#5 – Work on managing stress levels.
- If you are laying awake at night due to stressors from school, work, friends or family, then you may want to work on managing stress. This will surely increase the quality of your sleep. Be patient and kind with yourself, this will never be perfect!
#6 – Improve your sleep environment.
- Make sure your bedroom is quiet, temperature appropriate, dark, and a safe restful environment. Research suggests using your bed only for sleeping and sex, may improve the quality of your sleep. Keeping your bedding washed and smelling good is a good practice, in addition to taking a shower and putting on a change of fresh comfortable clothing.
#7 – Develop a relaxing bedtime routine.
- There are a variety of things you can do, including meditation, taking a relaxing bath, yoga, reading a book, breathing exercises, and anything else that relaxes, eases your mind, and prepares you for sleep. Many of the most successful people in the world have a great bedtime routine!
#8 – Postpone worrying.
- Give yourself permission to worry about your problems, TOMORROW! More than likely, there is nothing you can do for your problems right before bed. It’s okay to put worrying off until the morning, when you will be more rested and ready to tackle life’s challenges.
Life may not always allow you extra time for sleep, this is a fact. However, there are techniques which will improve the quality of sleep your getting, leaving you feeling more rested. Take charge of your sleep, and then take charge of your life!
Mattress Doctor is here to help the great people of Lafayette, Louisiana sleep better! Whether you are a customer of ours or not, we CARE! Feel free to give us a call to discuss any issues sleeping you may have, you can call or text us at (337) 761-6323. Subscribe to our newsletter to get more advice & exclusive deals.