If you wake up tired or spend your days feeling exhausted, absentminded or grumpy, it’s likely that you’re not getting enough quality shut-eye.
Our fast paced, high tech world is geared towards cutting back on sleep in lieu of other things that seem more important or interesting, but the price you pay is high…
Lack of sleep decreases your physical health, mental clarity, productivity, emotional balance and ability to have positive relationships. It also puts you at high risk of getting seriously ill due to decreased immunity.
The National Sleep Foundation has published a report stating that short sleep duration is also linked with:
- Decreased ability to pay attention, react to signals or remember new information
- Increased risk of motor vehicle accidents
- A greater likelihood of obesity due to an increased appetite
- Increased risk of diabetes and heart problems
- Higher risk of depression and substance abuse
It’s a sad fact that a huge percentage of adults and children are suffering from these symptoms due to lack of sleep.
So how much sleep do you need?
Extensive research shows that adults need at least 7 to 8 hours of quality sleep every night to stay physically and mentally healthy. Teenagers need 8 to 10 hours and younger children need more.
Quality of sleep plays a part in how much sleep you need, as does your age, lifestyle and state of health. For instance, you need more sleep than usual when you’re sick, pregnant, sleep deprived or engaging in strenuous physical activity.
Pay attention to your own individual sleep needs by assessing how you feel on different amounts of sleep. Are you productive, healthy and happy on seven hours of sleep? Or does it take you eight hours to get you into high gear?
If you want to live a healthy and vibrant life you need the right amount of quality sleep as much as you need good nutrition and exercise.
Here are a few practical tips to help you get enough good quality sleep…
- Stick to a consistent sleep and wake schedule, even on weekends
- Finish eating at least 2 hours before bedtime
- Avoid stimulants such as sugar, caffeine and nicotine in the evening
- Start unwinding and relaxing before you go to bed
- Create a sleep friendly environment that is dark, quiet, comfortable and cool
- Most importantly – make sleep a priority!
Anna
