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SLEEP!! Foundation to all Health

DID YOU KNOW? When your body and mind are well-rested, you'll be able to respond to life with greater perspective and understanding.

What is healthy sleep?

Adults should be sleeping between 7 and 9 hours each night, but those needs vary individually. You can sleep for 8 hours at night but others might sleep 6-7 hours at night but take a nap during the day.

Some people feel okay when their sleep schedule changes, while others feel very affected by a new schedule or even one night of insufficient sleep.

Women struggling to sleep

Here are some statements taken from the Sleep Foundation about your sleep.

  • You can fall asleep quickly, between 15-20 mins of lying down to sleep.
  • You usually can sleep a total of 7-9 hours in a 24-hour period.
  • Your sleep at night is continuous, meaning you do not have long periods of being awake in your bed while you wish you were sleeping.
  • You wake up in the morning feeling refreshed and recharged
  • You wake up feeling alert and are able to be productive throughout the day.

Women using mobile

Try these tips for getting better sleep and creating the foundation for your overall wellness.

Setting a sleep goal. Try to aim for at least 7 hours of sleep a night so that you'll feel refreshed and have the energy to be productive for the next day.

Set a regular bedtime and honor it. If you are constantly changing the time you fall asleep, you'll never establish a proper sleeping schedule. It is best to set a regular time to go to bed, if you are used to sleeping late try to go back 30 mins every week. Example: If you sleep at 12 am then make your bedtime 11:30 pm, the next week make it 11 pm and so forth.

Ease into sleep. When you set aside a little time, usually between 30 mins to an hour before bed for relaxation, this can really help you transition into a better sleep. Try reading a couple of chapters of a book, try deep breathing, yoga / gentle stretching, or guided meditation. If your brain is always running and busy your mind keeps you awake, jotting down your thoughts in a journal or on a pad of paper by your bed can help quite a bit.

Man Resting with dog

References:

National Sleep Foundation

https://blog.4mdmedical.com/2017/02/sleep-foundation-healthy-habits/