Do you ever wake up in the morning wondering why you feel so tired? Maybe it was that late afternoon coffee or the binge-watching of television before you finally went to sleep. Maybe it is simply the fact that you did not give yourself enough time to sleep before your alarm went off in the morning.
According to SleepHealth.Org, over two-thirds of adults in America report not getting enough sleep at least one night a month. Beyond that though, one-tenth of adults claim they do not get enough every night. This is due partly to lifestyle choices as well as a lack of education on the effects of sleep loss.
So exactly how much do you need on a nightly basis? The recommended amount of sleep time required varies by age group.
According to the CDC, adults need 7 hours or more of sleep each night. Older adults (61+) need 7 to 9 hours each night. You should keep in mind that this means you need to sleep for that amount of time. If you often have a tough time falling asleep or wake frequently throughout the might factor that into your bedtime and wake-up routine.
A teenager (13 to 18-year-olds) needs 8 to 10 hours of sleep per night. Again, you will want to keep in mind that your teenager may not actually go to sleep at "bedtime". We recommend working with your child to set a time you can both agree on for bedtime and educate them on the importance of healthy sleep habits.
School-aged children (6 to 12-year-olds) need between 9 and 12 hours of sleep in a 24-hour period. If your younger child takes a nap each day at school, remove that time from their nighttime allotment.
Toddlers and preschoolers (1 to 5-year-olds) need between 10 and 14 hours of sleep each day including their nap times. Monitor your child to determine what amount of sleep works best for them and their routine. You will want to consider their mood, willingness to fall asleep, and overall demeanor in deciding what is right.
Newborns need between 14 and 17 hours of sleep each day, including their nap time. Newborns will often sleep in 1 to 3-hour stretches between eating.
Not only is important to make sure that you are getting enough sleep, but you also need the tools and knowledge to support you in falling asleep and staying asleep.
quality pillow, sheets, and mattress can help you stay comfortable throughout the night and lead to better sleep overall.
A mattress that will best support your sleeping position can help improve your sleep quality immensely. Whether you are a back, side, stomach, or hybrid sleeper there are mattresses right for everyone.
You can also get mattresses with active cooling technology if you are a hot sleeper. Staying comfortable throughout the night can lead to deeper sleep.
Consider is the amount of space you need for sleep. This can vary depending on if you sleep alone or with someone, or even pets. You may need to consider increasing your mattress size to offer you the space you need.
Sleep is vital to the growth and development of children. Not only do you need to ensure your children are getting enough sleep each night, but the quality of their sleep is important as well.
A good mattress can make all the difference. According to TheSleepDoctor.com,you should make sure that you get a good quality bed for your kids. Children go through growing pains and a good bed can ease the pain they will experience preventing them from waking throughout the night.
Kids that get a good night's rest will have better memory, behavior, and improved attention. A cheap mattress may not give them the rest or comfort they need to achieve these things.
Your daily routine, and especially the hours leading up to bedtime, can have a significant impact on your sleep quality. Things like working out, outdoor time, your diet, and screentime can all affect your body's nighttime rhythm. Get more detailed advice in our blog on improving your sleep quality.
A good night’s rest can come by simply committing to a nightly routine. This will help signal to your body that it is time to wind down and help you physically prepare for sleep. There are many things that you can do at night to create a routine that works well for you. No matter what your routine is, it is good to start about an hour before bed.
The hardest part for most people is that when you start your routine you should avoid all electronics within an hour before bed. This is one of the most harmful things that we all do to our sleep patterns.
Plus get a free pillow!