Your Complete Guide to Healthy Sleeping Habits

Getting a good night's sleep is essential for your overall health. Yet many people don't get the recommended hours per night. According to the Centers for Disease Control and Prevention, one in three American adults doesn't get enough sleep.

If you're having trouble sleeping, you're not alone. Don’t worry; there are things you can do to improve the quality and quantity of your sleep.

Keep reading for a guide to healthy sleep.

What Is a Healthy Sleep?

With our lives as hectic as they are, sleeping has become a treat rather than a necessity. We'd rather stay up to finish working and gradually start to value other things above our health and fitness.

Although it may seem like a luxury, sleep is crucial to your physical and mental well-being, just like food and water.

Researchers are only beginning to understand why sleep is essential for the body, but we do know that healthy sleep helps:

• Enable the brain to process new information
• Fix muscle tissues
• Lower health risks
• Make good decisions
• Reduce stress and improve your mood
• Replenish energy

While getting a healthy sleep brings several benefits, here’s what will happen if you don’t get one:

• You can’t focus and think clearly
• You have a hard time controlling emotions
• You tend to gain more weight
• Your sex drive will diminish
• Your mental health might be at risk
• Your immune system will weaken

Being sleep-deprived can cause negative consequences both at work and in your personal life. According to research, not getting enough sleep can lead to serious health conditions like diabetes, cardiovascular disease, obesity, and depression.

Additionally, it takes a toll on your immune system and leaves your body more susceptible to infection or illness.

How Much Sleep Do Experts Recommend?

The average person needs less sleep as they age, but this pattern stops around 60. The National Sleep Foundation advises people over 65 to get seven to eight hours of sleep each night according to their guidelines.

Here’s an overview:

| Age | Advised hours of sleep per day | | ---------- | ---------- | | 65 and up | 7 to 8 hours | | 18 to 64 y/o | 7 to 9 hours | | 14 to 17 y/o | 8 to 10 hours | | 6 to 13 y/o | 9 to 11 hours |

When we talk about total sleep hours, this refers to a 24-hour period. So if your child takes naps, be sure to include that in the calculation of their average sleep hours.

| Age | Advised hours of sleep per day | | ---------- | ---------- | |3 to 5 y/o | 10 to 13 hours | |1 to 2 y/o |11 to 14 hours | |4 to 11 months old | 12 to 15 hours | | 0 to 3 months old | 14 to 17 hours |

It's not only the number of hours you spend sleeping that matters. The quality of your sleep is vital for your overall health and well-being, too.

Good sleep quality refers to feeling rested after waking up and sleeping soundly throughout the night without frequently stirring awake.

What Sleeping Tips and Tricks Should You Know?

People may achieve quality sleep by tricking the brain and body to have better and longer rest. Here are different ways to improve sleep quality and prolong the duration of sleep:

1. Have a regular bedtime.

The first step to training your body to get quality sleep is to establish a sleep routine. Be sure to follow your sleep schedule even during vacations, holidays, and weekends.

2. Keep pets out of the bedroom.

Sleeping with your pets may seem like a lovely idea. However, experts say that pet owners who let their pets sleep with them tend to get lower sleep quality and frequent sleep disruption.

3. Avoid caffeine intake.

Drinking caffeine during the day may prevent you from getting adequate sleep during the night. Make it a habit to avoid consuming food and beverages that contains caffeine, such as:

• Energy drinks
• Tea
• Supplements
• Soda
• Coffee
• Chocolate

4. Keep from using any gadgets before bedtime.

If you’re used to scrolling down on social media or watching TV before sleeping, it’s time to break that bad habit. Research shows that blue lights from electronics can make your brain active, making it hard for you to get a good night’s rest.

5. Say no to alcoholic beverages.

Do you like to drink wine after dinner? If you do, it’s time to put a stop to that habit. Alcohol is one of the culprits behind low-quality sleep. It affects sleeping patterns and brain waves, making you feel restless even after eight hours of sleep.

What Are the Different Sleep Disorders?

Several factors might affect sleep. Some of the most common factors are a hectic schedule, stress, and jet lag. However, people may experience regular sleep disturbances when they suffer from a sleep disorder.

If you are wondering what’s causing it, we’ve listed some of the most common disorders:

1. Narcolepsy

People with narcolepsy can experience sleep attacks. They can fall asleep suddenly or experience excessive sleepiness. People affected by narcolepsy can have a tough time staying conscious for long periods, regardless of the situation. The condition regularly disrupts everyday activities.

2. Parasomnias

Some people experience parasomnia or involuntary movements when asleep. People suffering from parasomnia tend to sleepwalk or have nightmares. At first, it may seem like you're conscious, but you're not. Most people don't remember what happened during parasomnia episodes.

3. Insomnia

If sleeping or remaining asleep is challenging for you, you may be suffering from insomnia. It can make you feel restless or wake up earlier than intended. Some people may suffer from short-term insomnia, while others can have it for a long time.

4. Sleep Apnea

People suffering from sleep apnea may have difficulty getting air in and out. Sleep apnea is a condition in which you repeatedly stop breathing while asleep. You may not be aware of it, but you will briefly wake up to resume breathing.

5. Restless Leg Syndrome

Restless legs syndrome AKA Willis-Ekbom Disease is a medical condition that causes intense discomfort and an overwhelming urge to move them. Symptoms usually show in the late afternoon or evening hours, then intensify at night when you are trying to rest.

What Are the Benefits of Regular Healthy Sleep?

Did you know that there are many benefits to getting enough shut-eye? Aside from improving your mood to boosting your immune system, getting enough rest can also impact your overall health and well-being.

Here are some of the top benefits of healthy sleep:

1. Enhances Memory

Sleep is crucial for your body to rest, but did you know that it's also important for your mind? When you sleep, your mind works hard to process and consolidate memories from the day. If you don't get enough sleep, you can lose those memories. Or worse, your mind might create false memories.

2. Boosts Immune System

Proper sleep is essential for a well-functioning immune system. When you get enough rest, your body can fight off illnesses like the cold or flu.

3. Prevents Weight Gain

Getting eight hours of sleep won't magically help you lose weight, but it can prevent your body from gaining more weight. If you're not getting enough sleep, your body produces ghrelin, a hormone that boosts appetite.

At the same time, your body decreases the production of leptin, a hormone that tells you when you're full.

4. Increases Productivity

Staying up all night to work may seem dedicated, but it could hurt your performance. Sleep has been linked with greater focus and higher cognitive function, both important for doing well at school or work.

5. Improves Mood

Getting better rest gives you more energy to help power through any challenges the day may bring. Also, good quality sleep will put you in a better mood. So go to bed early and make everyone around you happy too.

Get More Quality zZZs Today!

If you’re feeling tired, cranky, or run down, chances are you’re not getting enough sleep. While it may be tempting to push through the exhaustion and try to power through your day, it’s important to remember that lack of sleep has consequences on your health and well-being.

Research ways you can increase the duration of your sleep. If you’re having sleeping troubles, you can also talk to your primary care physician.