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How to sleep better?
- Do you sleep enough and get quality rest?
- Do you wake up often at night?
- Have you ever thought about why getting enough sleep is so important?
Sleep is one of the most important things to pay attention to if you want to be healthy and in good shape. It provides not only rest for the body, but also helps it recover and regenerate. On the other hand, a lack of quality sleep can lead to exhaustion, poor concentration, a bad mood, and even a drop in immunity. That is why, if you want to take care of your health, one of the first things you should do is pay attention to your sleep.
Why is getting enough sleep so important?
Quality sleep is important because it:
Makes you more focused and productive
Research shows that quality sleep makes you more focused, helps with absorbing new information, and stimulates creativity.
Reduces the risk of weight gain
Did you know there is a connection between a healthy weight and sleep? Reduced sleep duration disrupts the production of certain substances in the body responsible for metabolism and appetite. A lack of substances such as orexin and the hormone leptin slows down metabolism and increases appetite. The results of this hormonal imbalance are weight gain, fatigue, and mood changes. Accordingly, getting enough sleep helps you maintain a healthy appetite and can help a person consume fewer calories during the day.
Can motivate you to exercise
Sleep restores the body and provides energy. It is very important for athletes, since the longest period of muscle growth for the whole day begins when the body is in maximum rest. Sleep is no less important for people who do not exercise. Even if you do not exercise regularly, quality sleep will help you be more energetic and move with ease.
Sleep heals
Sleep has a beneficial effect on many conditions – mental, neurological, cardiac. It is no secret that, thanks to the immune mechanism activated during sleep, even a person with a cold or flu feels significantly better in the morning.
Sleep helps you wake up positive and in a good mood
When many different things happen to us during the day, related to work, household duties and family, by the end of the day we may feel mentally tired and even down. In that case, one of the things that would have the best effect on us is quality sleep. When we sleep, it is not only our body that relaxes. Our brain rests too, and this helps us wake up refreshed and in a good mood.
How many hours of sleep do we need?
The amount of sleep needed differs for everyone, and the required hours of sleep also depend on age. As people get older, they need less sleep to feel rested. Here, for example, is how much sleep you need per day, depending on your age:
- Newborns (0–3 months): 14–17 hours
- Infants (4–12 months): 12–16 hours
- Toddlers (1-2 years): 11-14 hours
- Preschoolers (3–5 years): 10–13 hours
- School-age children (6–12 years): 9–12 hours
- Teenagers (13–18 years): 8–10 hours
- Adults (18–60 years): 7 hours or more
- Adults (61–64 years): 7–9 hours
- Adults (65+ years): 7–8 hours
How can we improve our sleep quality?
To improve the quality of your sleep, pay attention to the following few steps:
- Avoid afternoon naps if you got up late and already got the sleep you needed.
- Go to bed at the same time every night.
- Spend more time outdoors and be more active during the day.
- Reduce stress through exercise, therapy, or other means.
- Take a shower before bed. Water washes away the remnants of accumulated tension and gives you a sense of freshness and calm.
- Clear your bedroom of any unnecessary items. The mind rests best in a pleasant environment. Avoid placing TVs, sound systems, and other electrical devices in the bedroom and around your bed. Instead of a movie or show, try lulling yourself to sleep with a good book.
- Drink a glass of milk before bed. It contains calcium and other substances that have a relaxing effect.
- Air out the room where you sleep well. It is also important to maintain an appropriate temperature in it.
- Take supplements that promote sleep. Magnesium is one of the most important minerals for restful sleep. In addition, it is responsible for over 300 other functions in the body and will help you not only sleep well, but also stay healthy. That is why, if you want to enjoy restful sleep and good health, make sure your body has enough magnesium. Smige Magnesium for Restful Sleep can help.
