Sleep is about more than counting sheep. One-third of Canadians don't meet the government's recommendations for sleep.
Sleep deprivation is tied to heart disease, dementia, and depression, so it's essential you get your sleep. But before you start looking at mattresses, you need to answer a few questions.
How much sleep do we really need? What determines how much sleep we need every night? What are some ways you can increase the quality of your sleep?
Get the facts and you can promote your health without breaking a sweat. Here is your quick guide.
Age
Younger people tend to need more sleep than older people. Newborns may sleep for up to 17 hours, and infants can sleep for up to 15. Their bodies need a lot of sleep so they can grow and perform activities like crawling.
A child between the ages of 5 and 13 should have 9-11 hours of sleep every night. Teenagers should get 8-10 hours of sleep, though a teenager can sleep for longer if they feel tired.
Adults should get 7-9 hours of sleep every night. You may have heard of the rumor that you can train your body to run on six or fewer hours of sleep.
Though you can work while you are sleep-deprived, you will crash if you are sleep-deprived for a few days. You should get eight hours, sleeping a little more to make up for sleep debt.
Daily Routines
The amount of sleep you get should not be based on guidelines or a sleep calculator. You can take them as a rule of thumb, but you may need more or less sleep depending on what you do every day.
Think about your work performance based on how much sleep at night you get. If you can work fine and stay happy after sleeping for seven hours, you can stick to seven hours. But if you need more sleep in order to focus or feel content, you should get more sleep.
People who have coexisting health issues or are at higher risk for diseases should get more sleep. Sleep can help the immune system respond to infections and viruses. When you have a cold or another disease, you should try sleeping for at least eight hours.
If you work a labor-intensive job that uses a lot of energy, you should get more sleep. You should also get more sleep if you work with heavy machinery or moving vehicles.
Think about how much caffeine you need every day. It's okay to have a cup of coffee in the morning, but you should substitute caffeine with longer sleep sessions. Your focus and memory will be better than on caffeine alone.
Naps
When people think of sleep for adults, they usually think of sleep at night. The majority of the sleep you get should come at night.
Yet naps can be just as useful for you as nighttime sleep. But you should be strategic with your naps so you wake up refreshed and able to work.
A person tends to lose energy during the early afternoon. You may want to take a nap at 1:00 or 2:00 p.m. for 20 minutes so you can recover your energy.
You can nap for a little longer, but you should avoid napping for an hour or more. You can enter into a REM cycle, and when you wake up, you may feel groggy.
You should try to create a comfortable place for napping. If you work in your home and you can take a nap in your bedroom, you should go there. You can otherwise nap on a couch, recliner, or a mat on the floor.
Sleep Quality
It's not enough to get eight or nine hours of sleep. Your sleep needs to be high-quality, with your brain entering REM cycles. You should take several steps to increase the quality of your sleep.
Develop a Sleep Routine
Many people lose sleep because they struggle to fall asleep. You can ease into your sleep by creating a routine for yourself. It can calm you down and cue your brain that it is time to shut down for the day.
An hour before going to bed, you should stop using electronics. You can read, write in a journal, or do a low-intensity exercise like yoga.
While you are lying in bed, you can try deep breathing exercises. Breathe in through your nose and out through your mouth. Repeat several times while you clear your mind of any thoughts.
Keep to your routine every day, even if you are out of the house. The more consistent you are with your routine, the easier it will be to fall asleep.
Create a Comfortable Bedroom
You should buy several tools in order to make your room comfortable for sleep. Consider looking into getting a new mattress or and adjustable bed to help prevent snoring, which can wake your partner up and impede your breathing. An adjustable bed that elevates your head can open your airways to help prevent snoring.
You should remove all electronics from your room besides an electronic clock. Try to eliminate light sources by hanging up black curtains in front of your windows. You can also place weather strips around your windows to minimize sound and insulate your room.
So How Much Sleep Do We Really Need?
People have a lot of questions about sleep. How much sleep do we really need? The answer depends on several different factors.
In general, the younger you are and the harder you work, the more sleep you need. Most adults should aim for eight hours of sleep every day.
Yet you can take a short nap to increase your focus and overcome sleep deprivation. You should also fall asleep easier through sleep routines and using a comfortable mattress.
Get all the tools you need for great sleep. Mattressville serves the Greater Toronto Area. Browse our mattresses today.
