#FedLifeHacks, Health & Wellness

Your Guide to a Better Night’s Sleep

by/October 28, 2022
A women sits on the edge of her bed and stretches her arms up after a better night’s sleep.

From dimming the lights to cleaning your pillows, our experts walk you through the changes you can make for a better night’s sleep

If you have ever found yourself up late at night tossing and turning, unable to sleep, you are not alone. Nearly 70 million Americans suffer from a sleep disorder, with 30% of adults experiencing short-term insomnia.

Many factors can disrupt the natural rhythm of sleep – from stress and illness to schedule and diet. It’s no wonder that as the issues compound, you can find yourself in an unrelenting cycle of sleep deprivation, hoping for a better night’s sleep.

Sleep doesn’t have just one biological purpose, it’s an important contributor to the proper functioning of every system within the body. Sleep supports physical and mental development, immune system health, memory, and mental health.

Quality sleep is as crucial as its quantity. A restful night contributes significantly to your overall health, impacting everything from mental clarity to physical stamina.

So, how much sleep should you get?

  • Newborn

     

    14 - 17 hours of sleep

    0-3 months

  • Infant

    12 - 15 hours of sleep

    4 – 11 months

     

    Infant

  • Toddler

     

    11 - 14 hours of sleep

    1 – 2 years

  • Preschool

    10 - 13 hours of sleep

    3 – 5 years

     

    Preschool

  • School Age

     

    9 - 11 hours of sleep

    6 – 13 years

  • Teen

    8 - 10 hours of sleep

    14 – 17 years

     

    Teen

  • Young Adult

     

    7 - 9 hours of sleep

    18 – 25 years

  • Adult

    7 - 9 hours of sleep

    26 – 64 years

     

    Adult

  • Older Adult

     

    7 - 8 hours of sleep

    65 years or more

What can you do for a better night’s sleep?

  • Make Changes

    If you are someone that would like to make changes, start by making gradual adjustments.

    • Set a schedule and normalize sleep as an essential part of your day. Remind yourself that sleep isn’t something that you get to do when you finish everything else. It is essential to your body.
    • Calculate and adjust your bedtime based on what time you need to wake up.
    • Consider your diet and exercise routine as well. Avoid heavy meals, caffeine, and alcohol close to bedtime. Regular physical activity can promote better sleep, but try not to exercise too close to bedtime.

  • Relax

    Adjust your focus from the goal of falling asleep to what you can do to relax.

    • Develop an evening bedtime routine that triggers for your body and melatonin to ramp up and get ready for bed. 
    • Start by dimming the lights, brushing your teeth, and put on pajamas. 
    • Give yourself about 30 minutes to wind down. Take advantage of anything that puts you in a calm state during that 30 minutes. Listening to calming music, light stretching, and reading (preferably with a paper book). 
    • Keep away from bright lights since they hinder the production of melatonin that triggers your body to prepare for sleep. This includes electronics. You’ll want a 30 – 60 minute buffer between the use of electronics and bed time since blue light from electronics can slow the production of melatonin.

  • Your Bedroom

    Focus on your sleeping environment by creating a tranquil space.

    • A comfortable mattress: a mattress can be a big, but important investment since the average person spends 26 years sleeping. If you want to add extra life and comfort to your mattress between purchases, try a pillow or foam topper to add an extra layer of cushioning. 
    • A clean pillow: in a recent study, 41% of surveyed Americans admitted to never washing their pillows. The recommended cycle is washing your pillows every 3 months following manufacturer’s guidelines. Next time you purchase a pillow, be sure to purchase based on your preferred sleeping position, whether you sleep on your back, side, stomach, or in the fetal position.
    • Quality bedding: comfortable bedding will differ from person to person. Whatever you choose for your bedding, be sure to wash your sheets at least once per week.
    • Temperature: research has shown we sleep better when the temperature is between 65 – 75°. This allows our bodies to cool during the night. 
    • Block light: focus on blocking out as much light as possible. Try heavy curtains or a night mask to help get the room as dark as possible. Electronic devices have tiny lights that can also interfere with sleep. You can block those lights out with black electrical tape. 
    • Eliminate noise: ear plugs and white noise machines can assist with drowning out noise that can keep you awake at night. 
    • Essential oils: studies have shown that lavender can induce a calming state in your room.

The impact of poor sleep extends beyond feeling tired. Chronic sleep deprivation can lead to serious health issues like heart disease, obesity, and depression. Prioritizing sleep is an investment in your long-term health.

Better Night’s Sleep

If you find it difficult to fall asleep, stay asleep, and are always feeling tired, it may be time to discuss your symptoms with your primary care physician.

Want to learn more about Sleep and Aging? Visit the National Institute on Aging for their guide on a Good Night’s Sleep and more information on Sleep Apnea and Movement Disorders.

Want to start your morning off with stretches to help improve your flexibility? Check out our 5 stretches to start your day.

The information provided in this piece is for your convenience and informational purposes only and not to be construed as professional advice. FEEA and its coauthors and sponsors are not liable for any losses or damages related to actions or failure to act with regard to the content in this piece.

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