Sleep and Health: What You Need To Know
If you’re having trouble sleeping or are interested in the wonders of sleep health, you might have already read one or two health articles about sleep.
Still confused about how to get a really good night’s sleep? Don’t worry. We’ve collated our top tips about sleep and health. Read on to discover a world of healthier, better sleep, and a more rested you.
How much sleep is healthy?Good health is significantly impacted by the sleep you get every night. It’s not just about the number of hours, but the quality too. So how much sleep do you need for your age? Use our table as a rough guide.
How much sleep do you need?
Toddlers: 11-14 hours
Children: 9-13 hours
Teenagers: 8-10 hours
Adults and elderly: 7-9 hours
4 tips on how to get effective sleep
Can’t concentrate? Falling asleep mid-afternoon, or feeling sluggish from lack of sleep? There are a few things you can do to improve the quality of your shut eye. Here are our suggestions on how to get a really good night’s sleep.
1. Stick to a routine
Heading to bed at irregular hours each night won’t allow your body to unwind and you won’t sleep properly as it will take longer to become tired. It’s important for your mind and body to get used to a regular bedtime every evening so that your body clock doesn’t get confused.
2. Switch off your electronics
A study in the US reports that on average, children who have a television in their bedroom sleep 8.0 hours per night compared to children without a television who sleep an average of 8.3 hours per night. Exposing yourself to backlit devices, including watching television, using cell phones or music players, within 1-2 hours of your bedtime can suppress the production of melatonin in your body, the chemical linked to sleep.
Try to steer clear of the bright screens, allowing your body to drift off and you to feel fully rested when you wake up.
3. Enhance your sleep environment
Uncomfortable at night? It could be one of the reasons why you’re not getting the best quality sleep. It’s not just about having a cozy duvet to snuggle up in. You’ll need to make sure you choose the right bedding to fit your sleeping style just right. Here’s some top tips to check:
1) Mattresses – is it too firm, not firm enough or just right for your body? Sticking with the wrong mattress type for you could lead to back pain in the long run. It’s often better to choose a firmer mattress to support your spine. For that soft, cushioned feel, top your mattress with a padded mattress topper – that way, you get the best of both!
2) Pillows – did you know there’re different types? Find out how to choose the right wool pillow for you.
3) Comforters – they’ll keep you as snug as a bug in a rug, and if you pick a wool comforter, you can rest assured knowing that wool has hypoallergenic and temperature-regulating features.
Tackle those sleep health issues
Keep waking up hot and sweaty? Did you know that night sweats are one of the most common barriers to better sleep? The good is news is, there are plenty of ways to ease the symptoms of sweating at night. In fact, we’ve put together a whole article to help you do just that. Read more about Night Sweats and Sleep.
Want to know more about how to get a really good night’s sleep? Head over to our Sleep Health and Advice hub to learn more about night sweats, allergies and more.