Are you getting enough quality sleep? It’s so important for our overall health and well-being to get a good night’s rest. Not only does it help us feel more rested and energised, but it can also promote a sense of calm and relaxation that can carry over into our daily lives.
Did you know that the amount of sleep we need varies depending on our age? Newborns need around 14-17 hours of sleep, while infants need 12-16 hours, and toddlers need 10-14 hours. Children and teenagers require 8-12 hours of sleep, and adults should aim for 7-8 hours of sleep each night.
If you’re having trouble getting quality sleep, don’t worry, there are some tips you can follow to improve it. For starters, try setting a consistent sleep schedule. Most smartphones have a sleep schedule built into the alarm feature, so your phone will alert you when it’s time to hit the hay. The light on your phone will begin to change in the time leading up to your set sleep time, reducing blue light and increasing red light to trigger the release of melatonin. But if you want to take it to the next level, try setting up a sleep schedule that doesn’t involve your phone.
Another important factor in getting good sleep is being mindful of what you eat and drink. Avoid caffeine 4-6 hours before bedtime, as it can affect the quality of your sleep and leave you feeling groggy in the morning. If you need a little pick-me-up, try herbal tea or warm milk instead.
Exercise can also help promote deeper sleep, but avoid high-intensity exercise one hour before bed. Instead, try some gentle yoga or tai chi to help you unwind and relax.
Finally, creating a peaceful sleep environment can also make a big difference. Make sure your bedroom is quiet, dark, and relaxing, with a comfortable temperature that’s just right. By creating a peaceful atmosphere before bed, you can help set the stage for a good night’s sleep.
Remember, getting enough quality sleep is essential for our overall well-being. So why not try incorporating these tips into your routine and see how much better you feel? Sweet dreams!