If you have read my 3 Ways To Have Better Sleep then you know that I value and want a good nights sleep. Improving my sleep habits has by default helped my whole family have better sleeping patterns. By creating a nighttime schedule and ritual that routinely sees me in bed before 10pm and wake by 5.30am, not only the amount of sleep but the quality has also increased.
Basic Sleep Guidelines
- Toddlers need 10 to 13 hours sleep.
- Preschool and school aged children need 10-12 hours sleep.
- Teenagers need 9 to 10 hours sleep.
- Adults (18-25) need 7-9 hours, though the range can differ to 6 to 9 hours depending on the individual person.
- Older adults need 7-8 hours sleep, though some people may sleep less at night and nap during the day.
Not getting enough sleep or poor quality sleep can cause physiological changes to our metabolism, weakens our immune system and impacts our brains ability to function properly.
Developing a nighttime routine that calms both your mind and body ready for sleep is a great place to start. This means dimming your lights, putting down your phone and or tablet (that blue light illuminating your phone and tablet can actually keep your pineal gland from releasing melatonin, thus warding off sleepiness), spending some time meditating, and either diffuse essential oils into your space or applying a blend directly to your skin.
Sleeping in a dark room that is well ventilated and a little cool encourages your body and brain to relax and sleep deeply. Set your phone to airplane mode then place on charge in another room, you should never sleep with phone near your head on your bedside table. If you need alarm to wake in the morning invest in an old fashioned alarm clock, just not one that has wireless connection – you don’t need any electro smog while you are sleeping.