Sleep is just as important to your overall health as eating a balanced diet and exercising regularly. You’re probably not receiving the amount or quality of sleep you need if you snore or wake up tired frequently. A good night’s sleep is essential for your physical and mental health, as well as your overall quality of life. Many critical functions that aid in the body’s restoration take place when we sleep. Sleep also enhances memory and mood while supporting brain function. We are more prone to have difficulties with reaction times, thinking, focus, memory, and mood if we don’t get enough sleep, and we are more likely to make mistakes and have accidents if we don’t get enough sleep.
What is the minimum amount of sleep you require
Over the course of your life, the amount of sleep you require fluctuates. A newborn baby requires approximately 16 hours of sleep every 24 hours, with roughly half of that being REM* sleep (dream sleep). By the time you reach adolescence, you’ll probably be able to meet your sleep needs with 8 1/2 hours of sleep every night, with only 2 hours of REM sleep. At 50, you might be able to get by with 6 hours of sleep every night, with less than 1 hour of REM.
It’s not simply how much and what kind of sleep you get as you become older. 7 Your sleeping patterns are affected by a variety of factors. As you become older, your sleep becomes more shallow, and you may be more readily woken by outside noises or a restless bladder during the night. Older individuals frequently take afternoon naps, which might disrupt their nighttime sleep. They’re also more inclined to get up and go to bed early. Pain might sometimes make it difficult to sleep at night.
Simple steps to consider to achieve a good night sleep
Going to bed on time is vital, but it’s not the only factor in getting a good night’s sleep. Experts use the phrase “sleep hygiene” to describe habits and behaviors that promote good sleep at night and full alertness throughout the day. To improve your chances of receiving better quality sleep each night, try these sleep hygiene tips:
- Make sleep a priority.
Make sure you get enough sleep and schedule the rest of your day around it. Sleep is just as vital to your health as nutrition and exercise.
- Establish a regular sleeping schedule
When you stick to a pattern, getting a good night’s sleep is much easier. Make a bedtime routine that you stick to. You’ll find it easier to fall asleep each night if you go to bed and wake up at the same time.
- Create a relaxing sleeping atmosphere
Make sure you get enough sleep, wear the most comfortable sleepwear for ladies and mens silk pajama set, and schedule the rest of your day around it. Sleep is just as vital to your health as nutrition and exercise.
- Turn off before going to bed.
Allow yourself a great window of time before bedtime to disengage and unwind, whether it’s through TV, reading, email, or texting. Avoid activities that speed up rather than slow down your brain activity, as this will cause your body to link your bed with sleep. Melatonin production is suppressed by screens and bright lights, making it difficult to fall asleep.