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Your Guide to a Restful Night’s Sleep

Your Guide to a Restful Night’s Sleep

Ever toss and turn all night and can’t seem to drift off? You're certainly not alone. Millions of people around the world struggle with sleep. This guide will equip you with the knowledge and tools you need to achieve good sleep and wake up well-rested.

Sleep Hygiene

Creating healthy sleep habits, also known as sleep hygiene, is a key part when creating habits that promote quality sleep. Here are some key practices:

  • Schedule: Consistency is key. Establish a sleep schedule where you go to bed and wake up at the same times each day, even on weekends. This regulates your body's natural sleep-wake cycle, known as your circadian rhythm.

Not sure how much sleep you need? The Sleep Foundation, provides a helpful sleep duration chart by age group

  • Power Down Before Bedtime: Our modern world is filled with bright screens, but the blue light they emit disrupts the production of melatonin, a hormone that signals sleepiness. To combat this, dim the lights in your bedroom at least an hour before bed and power down electronic devices like phones, laptops, and TVs. Consider wearing blue light blocking glasses in the evening or using apps that adjust the screen's colour temperature.
  • A Relaxing Routine: Develop a calming pre-bed ritual, like reading a book, taking a warm bath, or meditating. This signals to your body that it's time to wind down and your body will then start to release a sleep hormone called Melatonin. Core sleep is the equivalent of light sleep and takes place in the first few hours of your sleep so the earlier you do this the more optimal sleep you obtain.
  • Your Bedroom: Your bedroom should be a haven for sleep. Make sure it's cool, dark, and quiet. Invest in blackout curtains or a sleep mask to block out light, and earplugs or a white noise machine to minimise noise distractions. Comfortable bedding that supports your body is also key.

How Much Sleep Do You Really Need?

While some people function perfectly on 6 hours, others crave 8 or more. The ideal sleep duration varies by age according to the Sleep Foundation:

  • Adults (18-64 years): 7-9 hours is recommended.
  • Teenagers (13-18 years): 8-10 hours is optimal.
  • Children (3-13 years): 9-13 hours are averaged.

Listen to Your Body

The recommended sleep durations are a good starting point, but it's crucial to pay attention to your body's cues. If you wake up feeling refreshed and energised throughout the day, you're probably getting enough sleep. However, if you experience daytime fatigue, difficulty concentrating, or irritability, you might need to adjust your sleep schedule.

Power Napping

Short naps (20-30 minutes) can be a fantastic way to recharge during the day. However, avoid napping too late in the afternoon, as it can interfere with nighttime sleep.

By prioritising sleep hygiene and understanding your sleep needs, you can unlock a world of better sleep. Remember, a good night's rest is an investment in your overall health and well-being. So, put on your PJ’s, settle into your bed, and drift off.

Sweet dreams!

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This content is subject to our Disclaimer.

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