Feel Better Naturally: Sleep

Sleep - everyone needs it, but many people struggle to get the amount and quality that they need in order to function at their best. In this blog, I'll tell you about the importance of a good nights sleep, as well as some tips and information on how to improve your restfulness.

Why is a good nights sleep so important? 

Sleep helps protect our physical and mental health and our quality of life. During sleep, our bodies work to support and rejuvenate healthy brain function and maintain physical health, as well as forming new pathways which facilitate learning and memory, to prepare for the next day. In children and teens, sleep also helps to support growth and development. If we don't have enough sleep, we can lose focus more often, decrease our reaction times, and increase our risks for chronic health problems. 

How much do we really need? 

• Infants (4-12 months)         12-16 hours a day (including naps) 
• Children (1-2 years)            11-14 hours a day (including naps) 
• Children (3-5 years)            10-13 hours a day (including naps) 
• Children (6-12 years)          9-12 hours a day
• Teens (13-18 years)             8-10 hours a day
• Adults (18+ years)               7-8 hours a day

A regular sleep schedule is important for your body to receive all of the benefits that sleep offers. If you sleep more on your days off than when you work, it may be a sign that you're not getting enough sleep during the week. Many people also nap as a way to deal with sleepiness. Naps can provide a temporary boost in alertness and performance, but they don't have the other benefits of a full nights sleep. 

Many work schedules make sleeping the adequate amount difficult. If you work nights, or odd schedules, many people tend to have one schedule while they are working and another when they are off. While getting adequate sleep is the most important, regardless of the schedule, your body will only get all of the benefits from sleep when done on a regular schedule (sleeping when your body is ready for sleep). Work schedules or lifestyles which are routinely interrupted, such as those in the medical field or emergency responders, can also cause the body to lack the appropriate benefits from a good night sleep. There have been a few studies that show, for these lifestyles, periods of regular sleep throughout the day, for at least 2-3 hours each, can help the body get the adequate amount of sleep and the benefits it provides. 

How can you improve your sleep habits? 

• Keep a regular sleep schedule. Going to bed and waking up at the same times, even on the weekend, can help regulate your body's internal clock and help you fall asleep easier and stay asleep throughout the night.
  
  
• If you are having problems sleeping, avoiding naps especially in the afternoon can help you sleep better throughout the night.
  
  
• Exercising daily, at any time of the day, can help your body get the activity it needs in order to be ready for a full nights sleep later.
  
  
• Evaluate where you sleep - a comfortable mattress and pillows help a lot with a good nights sleep. Getting rid of any noise or light distractions can also help with restfulness. If you find yourself constantly wanting to check your phone or play phone games when you should be sleeping, setting and charging your phone away from the bed may be a good idea.