What's something we all need, children don't want and parents can't get enough of? Sleep, of course!
The significance of sleep is underestimated, but many people and researchers are shifting that perception to get us to understand why it’s important to get an adequate amount and better quality of sleep. How else would we recharge? Our devices have chargers; we even recharge them multiple times throughout the day. And we, as humans, have sleep. We function so much better when we sleep better.
The number of hours of sleep we need varies from person to person. However, the American Academy of Sleep Medicine recommends 7 hours of sleep for adults. To get the best sleep, more is needed than just laying down and falling asleep. Here are a few steps to not only sleep longer but sleep better.
No caffeine for at least 7 hours before bedtime. This requires that you have a set bedtime; it's an important part of building healthy sleeping habits.
Room ambiance is so important and often overlooked. Turning the lights off is crucial, as light can trick the brain into being alert. Your devices should be away from you, so you’re not disturbed by the light or sound.
The room temp should be chilled, but not too cold to the point you are shivering. Approximately 70 degrees would be good for most, according to sleep scientists. This can help you fall asleep faster.
Don't drink alcohol before bed. Many people enjoy their nightcaps, but drinking right before bed can negatively affect sleep. It also alters your body's nighttime melatonin production and disrupts your sleep patterns.
Following these steps can equate to more restful sleep, whether it's for recovering from a workout, a hard day's work, or simply just because. Restful sleep is needed!
Source: Wiley Online Library: Insufficient Sleep: Enhanced Risk-Seeking Relates to Low Local Sleep Intensity (2) American Academy of Sleep Medicine: Sleep and Caffeine (3) American Academy of Sleep Medicine: Sleep FAQs (4) Sleep Foundation: Melatonin and Sleep (5) Sleep Foundation: How to Design the Ideal Bedroom for Sleep