When it comes to engaging with the art of sleeping, it’s important that we take the right approach. While many people try to get by with as little sleep as they can, others get a little too much. From being an insomniac to being a Snorlax, it’s very easy indeed to misjudge the kind of sleeping balance that you need.
If you are interested in learning more about learning to sleep at night, then you might want to take into account some of these awesome topics, thanks to the American Academy of Sleep Medicine.
Let’s start with what researchers say about how much sleep do we need:
- Up to 3 months old: 14-17 hours
- 4-11 months old: 15-15 hours
- 1-2 years old: 11-14 hours
- 3-5 years old: 10-13 years
- 6-13 years old: 9-11 hours
- 14-17 years old: 8-10 hours
- 18-25 years old: 7-9 hours
- 26-64 years old: 7-9 hours
- 65 + old: 7-8 hours
- Post-Lunch Caffeine. I’m a major guilty party of this, and often have coffee with my dinner and after dinner, too. Is it any wonder that I’m still up at 3AM most days? Avoid any caffeine up to six hours before your bed. If you drink caffeine anymore regularly than this, then you find that you are still wide awake and alive with energy come bed time, meaning a poor quality and quantity of sleep balance.
- Sitting in Bed. One of the best things I ever done was get a chair for my bedroom. Now, I could sit and watch TV for a while, or play some video games, without lying in bed. You need to train your mind to associate bed with sleeping, not just lounging around and relaxing. When you start sitting in bed all the time, you leave yourself in a position whereby you cannot associate your bed with sleep in the way that you should be able to. Avoid watching TV or sitting on the laptop in bed – it’s only going to reduce your quality of sleep and life in general.
- Pre-Bed Smoke. When I smoked, I used this to do this – every single night. To avoid waking up in a bad mood in the morning, I’d have a quick fag before bed. It meant, though, that I was suffering from heightened withdrawal overnight, and my breathing was poorer in quality meaning that I was struggling to get a good sleep. If you’re a smoker, try and stop. If you can’t, then try and cut out the smoking for a few hours before bed.
- Avoid Eating. Another stupid mistake I used to make that was raised by the AASM was the prominence of eating prior to bed. I used to have stupid amounts of food before bed, then wondered why I woke up feeling like someone had battered me overnight. Excess carb and nutritional intake prior to bed can lead to the chances of obesity being increased as well as making you sleep much worse.
- Boozing Before Bed. Another stupid sleeping mistake is to drink alcohol before bed. It becomes a very poor combination with sleeping, and can cause you to have a very disruptive, poor quality of sleep. You also get delayed rapid eye movement when sleeping, and it can contribute to the quantity or your snoring. If you are someone who snores quite badly, then avoid the booze before bed!
Stick to the above, and you should find that your night’s sleep is a much more relaxing, enjoyable scenario!
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