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.
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.
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.
National Sleep Foundation