Most people have heard of the statement “Sleep Like a Baby.” Actually, babies only sleep for 45 minutes at a time. The truth is babies do sleep well, and most people wish they could sleep half as much as they do. So how many hours of sleep do you need? While infants need upwards of 14 hours of sleep each night, 7-9 hours of sleep is sufficient for most adults, here’s why.
Importance of sleep
Sleep is essential for healthy living. It’s during sleep that the body and mind has an opportunity to rest, restore, and repair. Adequate sleep, in tune with your sleep cycle, also helps you stay healthy, energized, and refreshed. Plus, without adequate and consistent sleep, the brain cannot function at its fullest leaving you feeling foggy and forgetful.
Lack of sleep can build up over time too. If you miss an hour here and there, it accumulates and may almost feel normal to you. Don’t let that fool you, you may still be sleep deprived. Here’s the good part, you can catch up on sleep. A little extra here and there adds up and contributes to feeling more energized and a positive well-being.
On another hand, you might already be struggling to get a good night’s sleep. Many people don’t get proper rest regularly and wonder not only how to sleep better, but how to sleep faster in the first place. While some of us can fall asleep if minutes, others take hours and may even suffer from sleep deprivation. So what to do when you can’t sleep?
There are many things you can do if you can’t sleep, and they are all tied with your sleep’s quality in the first place. By sleeping better -and deeper-, your body relaxes built up tension. But before you get to that point, maximizing your sleep now will set you up for better sleep later.
4 Ways to Sleep Better
Set Up Your Environment for Sleep
It is amazing how the environment you sleep in (from sheets, to temperature, and even whether there is a fan blowing) has an impact on the quality of your sleep. Focus on the following to ensure you have an ideal sleep environment:
- Reduce light levels in your room, use blackout curtains, or a sleep mask
- Find a comfortable temperature that is not too hot or too cold
- Get a good mattress, pillow, sheets, and blanket for your preference and body type
- Consider a fan or white noise machine
Reduce Screentime Before Bed
The blue light emitted from screens and devices can increase alertness and reduce sleepiness at bedtime. This can result in disruptions of the circadian rhythm leading to delayed onset of sleepiness and shorter duration of sleep. With how often we look at our phone, TV, or computer nowadays, this is a very common factor to sleep deprivation.
There is something about scrolling on a device that makes time stand still and before you know it, hours have passed leaving you only a few hours left to sleep. The type of content you watch matters too. Some videos can leave you alert and anxious – far from what you want right before bed.
If you occasionally can’t sleep, consider implementing a screen ban at least an hour before bed. Remove cell phones, televisions, videos, tablets, computers, and other electronic devices from your bedroom to ensure you follow through.
Create a Relaxing Sleeping Routine
The body and mind thrive on consistency and that includes sleep. Establish a realistic bedtime that works for your day schedule. Stick to that time every night and even on the weekends (if possible). Installing a sleep routine by going to bed at the same time each night and waking up at the same time each day will help you get better sleep and feel more energized throughout the day.
Once you have your bedtime set, create a sleep routine that promotes relaxation and feelings of tiredness. A cup of hot tea or warm bath can get the ball rolling, 10-30 minutes of sleep meditation or an easy stretching session may be up your alley. Follow that up with your hygiene routine, changing into pajamas, and then climbing in bed. Sometimes listening to soft sleep music before bed can help you dose off to sleep easier too.
Get Sleep Support
To further support your relaxation and restful sleeping efforts, try a sleep support supplement containing Cat’s Claw/Samento, Valerian, and Melatonin. RelaxMedix is a blend of Cat’s Claw/Samento (Uncaria tomentosa) and Valerian (Valeriana officinalis) that may help promote healthy relaxation and sleep. Melatonin is a hormone the body produces to help regulate the sleep-wake cycle. Dietary melatonin can help to support a healthy sleep onset, promoting relaxation and sleep.
NutraMedix’s Sleep Support Kit contains the ideal blend of Cat’s Claw/Samento, Valerian, and Melatonin to help support healthy relaxation and sleep. Find the right sleep supplements for you online with NutraMedix.
- Hale L, Kirschen GW, LeBourgeois MK, Gradisar M, Garrison MM, Montgomery-Downs H, Kirschen H, McHale SM, Chang AM, Buxton OM. Youth Screen Media Habits and Sleep: Sleep-Friendly Screen Behavior Recommendations for Clinicians, Educators, and Parents. Child Adolesc Psychiatr Clin N Am. 2018 Apr;27(2):229-245. doi:10.1016/j.chc.2017.11.014