Getting adequate sleep goes beyond just making your mood better. It is essential for a healthy & productive life. But there are a lot of factors which can come in the way; stress, anxiety & restlessness.
The truth is that your ‘Sleep Health’ plays an important role during your entire lifespan. While Some of us take our 7-9 hours of sleep rather seriously. For those, who have forgotten what ‘well rested’ means, it is very important for our well-being.
How much sleep is adequate for you?
Generally, the amount of sleep you need depends on various factors, especially your age. A lot of lifestyle factors also can impact not just the amount of sleep you need but also the quality of sleep you actually get. Use of smartphones and other mobile devices, stimulants like coffee, energy drinks, and alarm clocks, all interfere with your natural sleep/wake cycle.
If you belong to the age group of 26-34, then you need a minimum of 7-9 hours of sleep every night.In addition to your age, there are other factors which affect the quality of sleep.
- Sleep deprivation
- Sleep quality
How can you have a good night’s sleep?
About 20-30 minutes of exercise can help you fall asleep at bedtime.
- Set a schedule
Try to go to bed at a fixed time & wake up at a scheduled time. This will get your body used to the routine and stay on a steady sleep/wake cycle.
- Avoid those sleep-killers
Avoid nicotine and alcohol. Some people think alcohol helps one sleep, but it actually disrupts your normal sleep pattern.
- Limit caffeine consumption
Avoid caffeine in the late afternoon and especially in the evening. If you’re lying awake with your eyes wide open, check the amount of caffeine you are ingesting late in the day.
Melatonin is the hormone that controls your sleep and wake cycles. GNC Natra Sleep contains enough melatonin to help you get the most out of your REM cycle.
- Shut down
Shut down all electronics at least 30 minutes prior to bedtime. Instead of stimulating your mind with online entertainment, take the time to read or reflect on the day you had by writing in a journal. Getting your thoughts down on paper will also help clear your head and facilitate a feeling of calm, which will help you fall asleep with ease.
Try these tips to get the right amount of sleep every night. If you have any other suggestions, that help you sleep at night, do share them in the comments below.