Sleeping and getting enough rest are very important for overall wellness. While we sleep, our bodies work hard to renew and repair themselves. Getting adequate rest decreases cortisol levels and boosts memory and focus. It also aids in muscle repair from the day. Lastly, getting quality sleep boosts our immune system, which is especially important during cold and flu season.
One in every three adults does not regularly get the recommended amount of sleep. So how much sleep is enough? Here are the daily recommendations for hours of sleep by age:
- Newborns: 16-18 hours a day
- Preschool-aged children: 11-12 hours a day
- School-aged children: At least 10 hours a day
- Teens: 9-10 hours a day
- Adults (including the elderly): 7-8 hours a day
Think about your routine and how much sleep you average per night. Are you getting the recommended amount of sleep to improve your health and immunity? If not, here are some tips to improve the quality of your sleep:
- If possible, go to bed and wake up around the same time every day. Set a bedtime and establish whatever routine may help you begin to relax before bed.
- Use your bedroom for sleeping only. For example, try not to have your bedroom be your workspace or place for watching TV. For children, don’t use the child’s bedroom for timeouts or punishments. Keep your bedroom quiet, cool, and dark.
- Limit the bedtime difference on weekdays and weekends to no more than one hour. Staying up later and sleeping in on the weekends can disrupt your body’s sleep-wake rhythm.
- Start having quiet time one hour before bed. Avoid strenuous exercise and bright, artificial light from a TV or phone. Use relaxation techniques such as deep breathing and meditation to slow down your body and mind.
- Avoid heavy or large meals, caffeine, nicotine, and alcohol before bed. All of these can make resting difficult. You may be able to fall asleep, but it may not be restful REM sleep that the body needs.
Give a few of these tips a try! Hopefully getting enough quality rest will come with ease.
By Coach Sarah