Happy February 1! How are you approaching your day today? Did you wake up feeling refreshed and energized or tired and dragging? The National Sleep Foundation recommends 7-9 hours for adults, 10-11 hours for school aged children five to ten years old and 8.5 to 9.25 hours for teens. These are only recommendations.
Sleep needs are unique to each individual. Notice how you feel when you wake up, are you alert and motivated to begin your day? If not, you may want to adjust your sleep time more or less to find what is optimal for you to feel rested and restored.
Below are some suggestions to help you sleep better:
- Set a regular bedtime for the entire week. Also try to wake up at the same time each day.
- Exercise regularly.
- Avoid stimulants including caffeine after 4 p.m, nicotine, and alcohol in the evening.
- Relax your mind – avoid violent, scary, or action movies or television shows right before bed. Reading may also keep you from falling or staying asleep if it is an intriguing story.
- Unwind by keeping the lights low and minimize exposure to lights from a computer screen or TV.
- Don’t nap more than 30 minutes. Longer naps may prevent you from falling asleep later.
- Avoid all-nighters. Decreased alertness, ability to focus, and moodiness usually result from getting less sleep.
- Create the right sleep environment. A cool, quiet, darkened room can help promote sleep.
- Wake up with bright light. Light signals the body to get moving. Turn on a light when your alarm goes off.
- 8 Sleep Myths, Busted By Lisa Collier Cool (theboldcorsicanflame.wordpress.com)