Sleep is more than just a period of relaxation: it is your body’s triumphant moment! From enhancing your cognitive function to boosting your immune system, those ZZZs are like a miracle tonic for a healthier you. According to a report by the Australian Institute of Health and Welfare, 48% of all Australian adults report at least one sleep-related problem. But how do we tap the benefits of a restful night’s sleep? Let’s delve into the world of healthy sleeping habits and unlock the wonders of restorative sleep.
The recommended amount of sleep varies depending on your age. Newborns need the most sleep, clocking in at 14-17 hours each day. Infants and toddlers also require a significant amount of sleep, ranging from 12-15 hours and 11-14 hours respectively. Preschoolers can function on slightly less sleep, needing 10-13 hours per night. School-aged children and teenagers need 9-11 hours and 8-10 hours of sleep per night, respectively. Adults get by on the least amount of sleep, needing 7-9 hours nightly. Interestingly, this recommended sleep range holds true for young adults (18-25 years old) all the way through older adults (65 years and older), although older adults may experience more frequent nighttime awakenings.
What is the recommended amount of sleep for each age group?
The recommended amount of sleep differs by age group. Here are the general guidelines from the Sleep Health Foundation:The recommended amount of sleep varies depending on your age. Newborns need the most sleep, clocking in at 14-17 hours each day. Infants and toddlers also require a significant amount of sleep, ranging from 12-15 hours and 11-14 hours respectively. Preschoolers can function on slightly less sleep, needing 10-13 hours per night. School-aged children and teenagers need 9-11 hours and 8-10 hours of sleep per night, respectively. Adults get by on the least amount of sleep, needing 7-9 hours nightly. Interestingly, this recommended sleep range holds true for young adults (18-25 years old) all the way through older adults (65 years and older), although older adults may experience more frequent nighttime awakenings.
What is the 10-3-2-1-0 rule for sleep?
The 10-3-2-1-0 rule for sleep is a systematic method to enhance sleep. It consists of the following guidelines:- 10 hours before bed: This is the time to start limiting caffeine consumption. Caffeine disrupts sleep and stays active for several hours. So, avoiding it early in the day can encourage easier relaxation in the evening.
- 3 hours before sleep: Stay away from consuming large and heavy meals close to bedtime. Gorging on food too close to bedtime can cause discomfort and affect sleep.
- 2 hours before bed: Try to relax and minimise your exposure to screens such as mobiles, TVs, or laptops. Screen-generated blue light affects melatonin levels, a hormone that regulates sleep.
- 1 hour before bed: Begin to unwind and engage in calming activities. This could include taking a warm bath, reading a book, or listening to music.
- 0: The frequency of hitting the snooze button in the morning should be zero. Regularity in waking up at the same time daily helps regulate the body’s internal clock and improves sleep quality.
How to get 100% sleep? 9 tips to help you sleep better
Here are a few tips to improve sleep and increase your chances of getting a full night's rest- Maintain a consistent sleep schedule: To regulate your body's internal clock, go to bed and wake up at the same times every day, including weekends.
- Create a relaxing bedtime routine: Before going to bed, engage in relaxing activities such as reading, having a warm bath, or practicing relaxation techniques such as deep breathing or meditation.
- Ensure a comfortable sleeping Environment: Keep your bedroom cool, quiet, and dark. Invest in a comfortable mattress and pillow.
- Limit screen time before bed: Avoid using screens (phones, tablets, and laptops) at least an hour before bedtime, since the blue light they generate can disrupt your sleep-wake cycle.
- Monitor your diet and hydration: Avoid big meals, caffeine, and alcohol close to bedtime. Stay hydrated but limit fluids close to bedtime to reduce nighttime awakenings for bathroom trips.
- Regular exercise: Exercise regularly but avoid strenuous exercise close to bedtime.
- Manage stress and anxiety: Use stress-reduction tactics during the day and try journaling or relaxation activities before bed to help you unwind.
- Limit daytime naps: If you take a nap during the day, keep it brief (20-30 minutes) and avoid napping late in the afternoon or evening.
- Seek professional help if necessary: If you continue to have trouble sleeping despite following these suggestions, see a healthcare practitioner through mental health treatment plan for further advice.
When to seek help from counsellor or therapists?
Seek treatment from a counsellor or therapist if your lack of sleep becomes chronic or has a substantial impact on your daily functioning. Symptoms include chronic weariness, trouble concentrating, mood changes, irritability, memory issues, and an increased risk of accidents. If sleep problems persist even after self-care measures such as improving sleep hygiene or lowering stress, it is recommended to see a healthcare provider or sleep expert. They can analyse underlying factors such as sleep problems (insomnia, sleep apnoea) or other medical diseases that affect sleep quality. Early intervention can have a long-term impact on both physical and mental health. So, grab your favourite pyjamas, fluff up those pillows and immerse yourself in a better sleep! With those hacks in your bag, you will be sleeping like a champion, waking up fresh, and being ready to take on each day with unstoppable vigour. Here’s to nights filled with sweet dreams and mornings filled with exuberance!Reference
- Sleep Health Foundation – reference link
- Sleep problems as a risk factor for chronic conditions – reference link
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Disclaimer
This content is created for informational purposes only. It is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. For emergencies please immediately contact 000.
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