If you want to function properly you need enough sleep because sleep is one of the most important aspects of health for humans.
Almost 35% of the population in the state get less than the minimum of 7 hours of sleep per night and The Center for Disease Control called it a public health epidemic.
National Sleep Foundation says that 40% of adults have insomnia, it is because of stress they can’t relax .
We can adopt better sleeping habits and learn to reprogram our minds for sleep but first let’s see how much sleep we really need below.
HOW DO MUCH SLEEP YOU NEED ACCORDING TO YOUR AGE?
For growing children and teens needs more sleep than grown adults, and the chart below shows how much sleep you need according to your age.
National Sleep Foundation, finds that both young adults and adults need 7-9 hours of sleep per night. School age children need 9-11 hours, and teens require 8-10.
SLEEP HABITS TO AVOID
If you want to have a quality sleep, before going to bed you must avoid:
1. GETTING ON YOUR PHONE OR COMPUTER BEFORE BED
The bright lights emitted from phones and computers basically tell our brains to stay awake, not go to sleep.
Better habit: Turn off all electronic devices a few hours before bed.
2. DRINKING CAFFEINE OR ALCOHOL TOO LATE IN THE DAY
Caffeine feeds you with energy that will make you stay awake and feel refreshed. Drinking a few cups in the morning is enough.
Alcohol spikes your insulin levels after consumption, so you can wake up in the middle of the night.
Better habit: Drink caffeine or alcohol before five or six hours before bed.
3. THINKING/WORRYING WHILE TRYING TO FALL ASLEEP
Overthinking and worrying will make you feel stressed, and produce more cortisol in your body, so sleep won’t come soon.
Better habit: Meditating or do some light yoga before bed.
4. NOT HAVING A REGULAR SLEEP SCHEDULE
It is in our nature to follow some daily schedule because we are a creature of habits.Therefore,going to bed at a different time each night, and waking up at different hours each day, can be confusing and exhausting for your body.
Better habit: Go to sleep and wake up at the same time each morning. The best is to go to bed within 5-10 minutes of this time each night.
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