Are You Having Trouble Getting a Good Night's Sleep?
Many people struggle with getting a good night's sleep, whether it be from waking up frequently or feeling tired throughout the day. If you're one of them, know you are not alone in this struggle.
According to the National Sleep Foundation, 1 in 2 adults have trouble going to sleep or staying asleep in Canada. But don't worry, there are steps you can take to improve the quality of your sleep and make sure you're getting the right amount of sleep and rest for your age.
First, let's talk about how much sleep you should be getting. The National Sleep Foundation recommends the following sleep durations for different age groups:
- Infants (4-12 months): 12-16 hours of sleep per day, including naps
- Toddlers (1-2 years): 11-14 hours of sleep per day, including naps
- Preschoolers (3-5 years): 10-13 hours of sleep per day, including naps
- School-aged children (6-13 years): 9-11 hours of sleep per day
- Teenagers (14-17 years): 8-10 hours of sleep per day
- Adults (18-64 years): 7-9 hours of sleep per day
- Older adults (65+ years): 7-8 hours of sleep per day
Keep in mind that these are just general recommendations, and everyone is different. You know your body best, so if you feel like you need more or less sleep, go with your gut.
Your Sleep Schedule
The most important thing is to establish a consistent sleep schedule, meaning that you go to bed and wake up at the same time every day. This will help regulate your body's internal clock and make it easier to fall asleep and stay asleep.
Relax Before Going to Bed
Creating a relaxing bedtime routine is also important. This can include reading a book, listening to music, or practicing meditation. The key is to signal to your body that it's time to wind down and prepare for sleep.
Your Bed Time Environment
Another important aspect of sleep is the environment. Make sure your bedroom is cool, dark, and quiet. And try to avoid using your bed for anything other than sleep and sex. This will help your brain associate your bed with sleep, making it easier to fall asleep when you lay down.
In Summary, by following these simple steps, you'll be well on your way to a better night's sleep. Sweet dreams!