Zzzzz…sleepy time
Sleep! The institution of restoration that we all require. But how do we achieve the optimal level of sleep and what will that mean for us? Get cozy and let’s dig in.
So first, let’s shine a light on the benefits of sleep. Some are pretty well known and dare I say obvious such as more energy through the day, better concentration and mood. But some possibly lesser known benefits are better digestion, enhanced positive mental health, clear and rested skin, assistance in maintaining a healthy weight and even in losing weight. So if you are feeling particularly grumpy, unfocused, skin is breaking out, feel like falling over even after you are well fed, hydrated and got some exercise…then you need some sleep!
How much sleep do we need daily/nightly you may ask.. well, I’ll tell ya. The recommended guidelines as stated by the CDC are as follows
0-3 Months: 14-17 hours
4-12 Months: 12-16 hours
1-2 Years: 11-14 hours
3-5 Years: 10-13 hours
6-12 Years: 9-12 hours
13-18 Years: 8-10 Hours
18+ Years: 7+
Now, all of us are different and some may need more or less sleep, but these are some pretty good guidelines. One way to find out how many hours your body really does require is to go to bed somewhere between 9-11 pm and do not set an alarm. Do this for three nights Your body will naturally wake up when it is rested and let you know how much sleep on average it requires.
Now for the question on everyone’s mind…How does one achieve this great nightly sleep?? Well through bedroom hygiene and a kick butt nightly routine of course. Wait, what are those things?? Ah, yes, let me fill you in…
Bedroom Hygiene is the state of having a clean, refreshing and comfortable sleep area. This includes but is not limited to washing bedding weekly in hot water, using and air purifier and a humidifier if necessary, vacuum and dust weekly (including the mattress), set thermostat overnight between 62-65 degrees, complete darkness (blackout curtains and no light up clocks or devices) and no technology in the room. If you still struggle, consider stopping all caffeine intake at about 3pm as caffeine can be a pesky bugger and want to stay up with you all night if you let it.
A nightly or bedtime routine is customizable and should be altered to your needs and desires. Some basics to build upon are as follows. Drink 8oz of water before bed to remain hydrated through the night, turn off all screens (TV, Phone, Tablet, etc) 1 hour before bed, get your personal care in, journal/read, a warm bath an hour before bed can help to get you nice and drowsy and then add in things like lavender scented lotions and bed/pillow spray to relax and lull to peaceful slumber. Setting a time before your intended bedtime allowing enough time to get your routine all in is a handy little tool as well.
Now, sometimes this all sounds wonderful but may not fully work for you. Or it is great but something may still be missing. This is where the addition of a sound machine or an app for sleep sounds or stories can come in to play. I would recommend not using sounds that fluctuate especially unexpectedly as they may wake you repeatedly instead of having the intended effect of assisting you not only to get to sleep but to stay asleep. Some great apps to check out are Calm, Slumber and Rain Rain.
So, there you have it. Follow these steps and guidelines and you will be slumbering peacefully and going about your days all well rested and energetic before you can say Ahhh Sleep.