Sleeping habits: How to get better sleep at night?
Our general health and well-being depend on getting a decent night’s sleep. However, a lot of us experience sleep problems that make us feel tired and unmotivated. This advice will help you if you’re sick of lying awake at night. Let’s look at a few feasible techniques and advice to improve the quality of rest you give yourself.
Sleep: This is the amount of rest You Need by Age
Let’s tell you something our parents have told us time and again – a good night’s nap can cure anything.
Sleep is crucial for good health. It helps us feel refreshed and recharged by body, mind, and soul. While you sleep, the body goes through vital processes for cellular maintenance, repair, and growth. This is necessary for overall physical health as well as the appropriate functioning of the immune system.
Among the hormones released in reaction to your rest(nap) are those that control metabolism, stress, hunger, and development. Hormone imbalances brought on by sleeping disorders might lead to a variety of health issues.
Can people live a healthy life by sleeping 5 or 6 hours a night?
The world is moving forward at an exponential pace. This pace is simply creating more and more stress on people every day. So, everyone is out and wondering if it is healthy for them to rest less than the recommended hours because they are running out of time.
The joke on Instagram about people searching for the question, “How to take a nap of 8 hours in 6 hours” has become a terrible nightmare.
So, to answer the question, is it healthy to take naps for 6 hours instead of the 7 to 8 recommended hours?
No, it is simply unhealthy and not recommended.
Doctors advise adults to get at least 7 hours of nap time, if not 8, to maintain a healthy lifestyle and manage the stress that accumulates on a daily basis.
1. Newborns (0–3 months):
Because they are still developing outside of their mothers’ wombs, newborns should take naps for the longest amount of time. Generally speaking, a newborn baby needs between 14 and 17 hours of nap every day.
2. Infants (4–11 months):
Due to their physical characteristics and stage of development, infants need to nap for 12–15 hours every day on average.
3. Toddlers (1-2 years):
Playtime takes up the majority of a toddler’s energy, with the remainder needed for brain function. As a result, it is advised that they rest for about 11 to 14 hours every day.
4. Preschoolers (ages 3 to 5):
Preschoolers are in the learning phase of development and require a lot of rest. 10 (ten) to 13 (thirteen) hours a day is the suggested amount of rest that they should get.
5. Children in school (6–12 years old):
Children who attend school are growing in both height and mass. Therefore, it is advised that they should rest for 9 (nine) to 12 (twelve) hours per day.
6. Teens (ages 13 to 18):
Teens spend their time learning new skills, engaging in strenuous activities, and studying. Because of the significant development of their reproductive organs, it is advised that they rest for 8 (eight) to 10 (ten) hours every day.
7. Adults (18 to 60 years old):
Adults lead busy lives with obligations to their families and their jobs. Their fast-paced lifestyle may occasionally prevent them from getting adequate sleep. Nonetheless, adults are advised to rest for 7 (seven) to 9 (nine) hours every day.
Is it okay to feel sleepy during the daytime?
There are periods of the day when it’s normal to feel drowsy, like the so-called afternoon slump.
On the other hand, a person with a faulty body clock may experience periods of the day when they feel reasonably alert, even when they have not gotten enough naps. But being overly exhausted, waking up from a night’s sleep feeling unrefreshed, or finding it difficult to get through a workday or school day are all indications that someone may be suffering from sleep deprivation.
Diet and Sleep
Foods and Drinks to Avoid Before Bed
Caffeine, alcohol, and heavy meals can interfere with your sleep. Aim to avoid these at least a few hours before bedtime.
Sleep-Inducing Foods
Foods rich in tryptophan, magnesium, and melatonin can promote better resting time for your nap. Consider snacks like bananas, almonds, or a small bowl of oatmeal.
Exercise and Rest
Best Times to Exercise for a Better Nap
Regular physical activity can help you fall asleep faster and enjoy a deeper nap. However, avoid vigorous exercise close to bedtime, as it may be stimulating.
Types of Exercises That Promote Sleep
Gentle exercises like yoga or stretching can be particularly effective in promoting relaxation and better rest.
Managing Stress and Anxiety
Relaxation Techniques and Practices
Techniques such as deep breathing, progressive muscle relaxation, and mindfulness can help reduce stress and prepare your mind for nap time.
The Role of Mental Health in Sleep Quality
Addressing underlying mental health issues with the help of a professional can significantly improve your nap quality.
Limiting Exposure to Screens: The Impact of Blue Light
Blue light from phones, tablets, and computers can disrupt your body’s production of melatonin. Try to avoid screens at least an hour before bed.
Alternatives to Screen Time Before Bed
Engage in calming activities like reading a book, journaling, or listening to soothing music instead of screen time before bed.
Natural Sleep Aids and Supplements
Herbal Teas and Supplements
Herbal teas like chamomile and valerian root, as well as supplements like melatonin, can be effective natural sleeping aids.
The Role of Melatonin
Melatonin is a hormone that regulates sleep-wake cycles. Supplements can be helpful, especially if you’re dealing with jet lag or shift work.
When to Seek Professional Help
Recognizing Sleep Disorders
If you consistently struggle with your nap time despite trying various strategies, you may have a nap time disorder such as insomnia or sleep apnea.
Consulting a Specialist
A sleep specialist can provide a comprehensive evaluation and recommend treatments tailored to your specific needs.
Conclusion
Quality naps are within your reach by making a few adjustments to your routine and environment. Prioritize your nap time, and you’ll likely notice improvements in your overall health and well-being.
FAQs
How long before bed should I stop using screens?
Ideally, you should stop using screens at least one hour before bedtime to reduce blue light exposure.
Can a nap during the day affect my nighttime nap?
Short naps (20–30 minutes) can be beneficial, but longer naps or napping too late in the day can interfere with nighttime sleep.
What are some quick relaxation techniques to try before bed?
Try deep breathing exercises, progressive muscle relaxation, or listening to calming music to help you unwind.
How can I tell if I have a sleep disorder?
If you have persistent difficulty having your rest time, feel excessively tired during the day, or experience unusual behaviors while taking naps, consult a specialist.
Are there any long-term consequences of poor naps?
Yes, chronic sleeping deprivation can lead to serious health issues like heart disease, diabetes, obesity, and impaired cognitive function. Prioritize good sleep for your long-term health.
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