Most adults need 7 or more hours of good-quality sleep on a regular schedule each night.
Getting enough sleep isn’t only about total hours of sleep. It’s also important to get good-quality sleep on a regular schedule so you feel rested when you wake up.
Benefits of a good night’s sleep:
Helps brain function
When we get a good night’s sleep, we are more alert and clear-headed. Things like learning, problem-solving and decision making are easier. But when we lose sleep, our brain’s performance suffers. We are “foggy” and slow to react. Chronic sleep loss can impair our judgment, leading to serious accidents. In fact, being tired is one of the leading causes of fatal car crashes.
Keeps emotions in check
When we’re fully rested, we’re better able to control our emotions and behaviour. For example, without adequate sleep, adults may experience mood swings and children may have tantrums or trouble getting along with others. Sleep deficiency is also linked to depression, suicide and risky behaviour.
Reduces disease risk
People with ongoing sleep deprivation also have an increased risk of heart disease, kidney disease, high blood pressure, diabetes and stroke. In addition, lack of sleep also affects our immune system. Individuals who are sleep deficient may have a harder time fighting common viruses, like a cold or the flu.
Keeps weight under control
Sleep deprivation affects our body’s ability to regulate appetite hormones, so those who have poor sleeping habits tend to have bigger appetites and eat more than those who are not sleep deprived. In fact, a study revealed that adults who are sleep deprived were 55% more likely to become obese. If you’re trying to lose weight, getting a good night’s rest is critical.
How much sleep is enough?
Children vs Adults
Kids need even more sleep than adults:
- Older adults (65+): 7-8 hours
- Adults (26-64): 7-9 hours
- Younger adults (18-25): 7-9 hours
- Teens need 8 to 10 hours of sleep each night
- School-aged children need 9 to 11 hours of sleep each night
- Preschoolers need to sleep between 10 and 13 hours a day (including naps)
- Toddlers need to sleep between 11 and 14 hours a day (including naps)
- Babies need to sleep between 12 and 15 hours a day (including naps)
- Newborns need to sleep between 14 and 17 hours a day
Sleep Schedule
Does it matter when I sleep?
Yes. Your body sets your “biological clock” according to the pattern of daylight where you live. This helps you naturally get sleepy at night and stay alert during the day.
If you have to work at night and sleep during the day, you may have trouble getting enough sleep. It can also be hard to sleep when you travel to a different time zone.
Sleep Disorders
Common signs of sleep disorders include:
- Trouble falling or staying asleep
- Still feeling tired after a good night’s sleep
- Sleepiness during the day that makes it difficult to do everyday activities, like driving or concentrating at work
- Frequent loud snoring
- Pauses in breathing or gasping while sleeping
- Tingling or crawling feelings in your legs or arms at night that feel better when you move or massage the area
- Feeling like it’s hard to move when you first wake up
Trouble Sleeping
Why can’t I fall asleep?
Many things can make it harder for you to sleep, including:
- Stress or anxiety
- Pain
- Certain health conditions, like heartburn or asthma
- Some medicines
- Caffeine (usually from coffee, tea, and soda)
- Alcohol and other drugs
- Untreated sleep disorders, like sleep apnoea or insomnia
If you’re having trouble sleeping, try making changes to your routine to get the sleep you need. You may want to:
- Change what you do during the day — for example, get your physical activity in the morning instead of at night
- Create a comfortable sleep environment — for example, make sure your bedroom is dark and quiet
- Set a bedtime routine — for example, go to bed at the same time every night
- Avoid blue light before bed – electronic devices such as televisions, tablets and computers produce a certain type of light called “blue light”. Blue light interferes with a chemical called melatonin which helps us sleep, and it can also reduce a type of sleep called slow-wave sleep which is essential for us to feel rested
- Try to keep your mind blank – clearing your mind is not easy but trying to be more relaxed about not sleeping can help. Try to concentrate on feeling calm and comfortable rather than thinking about getting to sleep. If a good idea is keeping you awake, keep a pad and pencil next to your bed and just write down the idea so that you can forget about it until the morning
- Avoid stimulants and alcohol – coffee, tea, cola, cocoa, chocolate and some medicines contain caffeine and other stimulants which can disturb sleep
- Avoid eating large meals late at night – a heavy meal before bed or too much spicy food at night can make it difficult to sleep, so consider how much you eat before bed. Herbal tea or a milky drink may help you relax but don’t drink too much before bed as this may mean you have to wake to go to the toilet at night.
- Try not to have a nap during the day – if your sleep is disturbed at night, you may feel sleepy during the day, especially in the afternoon. If you fall asleep during the day, even a short nap can then disturb your sleep at night. If you have to have a short sleep, make sure that you go to bed and set an alarm clock so that you don’t sleep for too long – 15 to 20 minutes maximum, and not later than the early afternoon
- Medication – in general, taking medicines for long periods to improve sleep is not a good idea and lifestyle changes are much more helpful
See your osteopath – any pain or discomfort in the neck and upper back may affect your sleep as can the quality of your pillow. Our exceptionally trained osteopaths will get to the root cause of your problem and work with you to find the very best outcomes in the shortest time possible.
If you have any questions, please don’t hesitate to contact the clinic on 9437 6268. We’ll help keep your Health Connected. If you would like to advantage of our FREE pillow assesssment jump on the link below.