Is the sleep you are getting at night enough? About 70 million Americans face difficulties when it comes to sleeping at night. This is in accordance with the National Institutes of Health (NIH). These sleep problems end up leading to drowsiness when individuals want to be alert or keeping them awake when these individuals are ready and willing to sleep.
The NIH reports that 7-8 hours of sleep are required by adults each night for them to be sufficiently rested. Most adults, however, end up getting less than these hours. For a good night’s sleep, these tips are recommended.
- Maintain the same time on your sleep and waking schedule every day.
- Ensure you’re sleeping on a good mattress such as a Lucid mattress.
- Do not take late naps after 3 p.m.
- Do not take alcohol or caffeine when it’s late during the day. Alcohol may disrupt you sleep late into the night while caffeine may end up keeping you awake.
- Completely shun nicotine.
- Exercise regularly, however not when it’s almost bedtime.
- Avoid heavy meals when it’s late during the day; a light snack, however, won’t hurt.
- Ensure your bedroom is dark, comfortable, quiet and at the right temperature.
- Adopt a routine for relaxation right before sleep like listening to soothing music or reading.
- Visit a doctor in case you still have trouble sleeping.
Teenagers And Sleep
Sleep problems, for teenagers, are a special concern. About 9 hours of a night’s sleep is required by the average teen. This, however, is not achieved. Depressive mood symptoms have been associated with lack of sleep in teenagers. This is in correspondence with the National Sleep Foundation (NSF). Academic and physical performances in classroom and sports respectively can also be affected.
A sleepy teenager who is driving a car is a risky combination. Over 100,000 crashes yearly are caused by drowsy drivers according to the NSF.
In addition to adult sleep tips, teenagers can also try:
- Not doing any screen time an hour before bedtime
- Forbidding all-nighters (Ensure you finish homework early enough)
- For stress reduction, jot down a to-do list or have a diary with you
- On weekend mornings, ensuring no more than 2 hours are spent sleeping in contrast to weekday mornings. Sleeping for longer hours during the weekend affects a teenager’s body clock. This makes it harder to wake up on Monday morning whilst keeping time.