Do you want to get enough night’s rest? Do you find it difficult to fall asleep or stay asleep? The study from the National Institutes of Health (NIH) shows that 1 in 3 American adults do not get enough night’s rest every night. The problem can even get worse due to stress.
According to NIH, adults need 7 to 8 hours of sleep every night. Getting enough sleep every night can help you stay in good physical and mental health. It can reduce your risk of injury and improve your overall quality of life.
Here are NIH’s most recommended tips to get a good night’s rest:
Have a sleep schedule. Go to bed and wake up at the same time every day, even on holidays and weekends.
Do take long naps and do not take naps late in the evening.
Do not take alcohol and caffeine a few hours before you go to bed.
Do not take nicotine.
Exercise regularly. Do not, however, exercise 2 to 3 hours before your bedtime.
Create a comfortable, quiet, dark, and cold bedroom. Invest in a comfortable mattress, read Serta’s customer ratings to help you choose the right one for you.
Create a routine for relaxing. For instance, you can listen to music or read. Switch your screens, such as TV and Computers, before your bedtime.
Do not stay awake in your bed. If you cannot fall asleep in 20 minutes, you can do something, such as listen to relaxing music or reading, to help you calm down. Once you feel sleepy, you can go back to bed.
If you cannot get enough sleep every night, you can talk to your doctor.
Teens and Sleep
One of the main concerns for teenagers is sleep concerns. The average teenager needs around 9 hours of sleep every night. If your teenagers and children cannot get enough sleep each night, it can be hard for them to get along with others. They can lack motivation, feel depressed or sad, have mood swings, and feel angry and impulsive. This can affect their grades.
Here are the best tips for teens:
They should not use screens one hour before going to bed.
They should do their homework early. Ban all-nighters.
They can write in their dairy or their to-do lists to reduce stress.
They should not get too much sleep on weekends.