Sleep is such an important part of our daily routines. When you don’t get enough sleep you end up feeling sluggish as you go about your day, and have trouble staying focused on your tasks.
On average here’s how much sleep you need based on your age, according to the National Sleep Foundation:
- Young adults aged 18-25: 7-9 hours
- Adults aged 26-64: 7-9 hours
- Older adults aged 65 and up: 7-8 hours
When you lead a busy lifestyle, however, meeting the required number of sleeping hours per day can be a challenge. But it isn’t impossible. Here are some tips on how to get enough sleep for your age and lifestyle.
Have a sleep schedule. Go to bed and get up at the same time each day, even on weekends. Resist the urge to hit the snooze button. This helps you establish a sleeping routine, and boosts your chances of getting enough rest each night.
Get moving. Daily exercise can help you sleep better. Remember to choose your workout time wisely, though, as some people find it difficult to wind down after an afternoon sweat session. Pick a time and a workout that works best for you, and stick to that.
Avoid caffeine late in the day. Give your body time to eliminate the caffeine in your system by abstaining from coffee, tea, soda, and other caffeinated drinks at least 6 hours prior to your bedtime. Better yet, quit caffeine after lunch altogether.
Set a gadget curfew. The glow from your TV, computer, tablet, and phone screens could be keeping you up at night. To solve this problem, aim to stop using your gadgets at least an hour or two before you go to bed.
Establish a calming pre-sleep routine. Choose activities that help your mind and body wind down. Some examples are taking a bath, reading a book, listening to music, meditating, and indulging in aromatherapy. Avoid anything stressful like answering email or doing work.
Create a setting that’s conducive for sleep. Make sure your room is dark, quiet, and cool. Choose a good pillow and mattress, and pick beddings and blankets that are cozy and luxurious.
Keep a journal to unload your mind. Lack of sleep often comes as a result of a busy brain. Having a notebook by your bedside where you can write your thoughts can help you clear your mind, hopefully enough to promote shuteye.