Sleepless nights are a growing problem around the world. Too many people do not get enough sleep. During tough economic times, the number of people who suffer from a lack of sleep increases significantly. With so many tragic events, tumbling economies and wars around the world, millions of people suffer from the lack of sleep.
The lack of sleep leaves you feeling tired and irritable. In addition, the lack of sleep can lead to serious physical and mental illnesses. Many people who do not get enough sleep have an increased risk for diseases such as high blood pressure, diabetes, depression and heart disease. Thousands of accidents occur every year, often leading to fatalities because a driver has fallen asleep at the wheel.
How Much Sleep Do You Need?
Each person is different, however, the average adult requires at least eight hours of sleep. Children and teens typically require more sleep because their bodies are growing. Children under 12 years old should get nine to eleven hours while older children require eight to nine hours of sleep. Unfortunately, even children do not get enough sleep.
Tips for Getting the Appropriate Amount of Sleep
Getting enough sleep is a challenge, especially during difficult circumstances. However, it is important to make the most of the time you have available for sleep. Here are a few simple tips that will help you develop proper sleeping habits and a more restful sleep.
1. Developing a proper sleep schedule will ensure you get sufficient sleep. It is important to go to bed and get up at the same time each day. This includes weekends as well. This allows your internal clock to adjust to your schedule. This will make falling asleep much easier. In addition, it will also make getting up easier. For many people, this may present a challenge. People often stay up later on the weekends if they do not have to go to work and many people prefer to sleep later on the weekends.
2. Developing a routine before bedtime will also help you fall asleep faster. This routine will be a signal to your brain that it is time for sleep. You should repeat this routine every night. Your routine can be reading a book or anything that relaxes you.
3. Many people enjoy afternoon naps. However, naptime should be limited to 30 minutes each day. If you are getting the appropriate amount of sleep each night, you should not need to take a nap. If you nap longer than 30 minutes, you may have difficulty falling asleep at night.
4. Avoiding alcohol, nicotine and caffeine before bedtime will also help you fall asleep faster. These substances not only make it difficult to sleep; they also impair your ability to have a deep sleep.
5. Exercise on a regular basis. Exercise at least three times each week for 20 minutes or more, will help you fall asleep quicker and have a more restful sleep. You want to avoid exercising right before you go to bed. Plan your workouts in the morning or early evening hours.