The Basics of Sleep
Sleep. It’s one of the fundamentals of life. You can survive longer without food than you can without sleep. And if you go 17 hours without sleep, that’s just about the equivalent of 2 alcoholic beverages. But in today’s fast paced and hectic world, it’s almost impossible to get the correct amount of sleep. People today also spend less time worrying about the fundamentals of sleep and just how much it really affects you on a day to day basis and worrying more about this constant need to work. This article will take you through the basics of sleep and how you should prioritize getting enough sleep and finding out what sleep tactics work the best for you.
Make Time for Sleep
The first step towards getting more sleep is actually making time for sleep. For many people, work is seen as the priority and during the week sleep is centered around other commitments. So sleep is made a low priority, but it needs to be made into a priority. A stable, consistent sleep schedule, getting up and going to sleep at the same times every day, is the most effective way of getting satisfying and efficient sleep. The best way to ensure that you go to bed at the same time every night is to take more control of your time, you have more control than you think. Make sleep a priority for a few weeks over other demands of your time and see how it will impact you during the day. You can do this by setting a bedtime, eliminating stress, as stress has an impact on sleep, and setting “no-work” hours at the end of the day. In no time you will be able to make time for sleep, as well as making it a priority.
The Bedroom is for Sleep Only (and Sex)
The bedroom is supposed to be a place for rest and relaxation, which is why is should only be reserved for sleep and sex. Nowadays, many people bring their phones, tablets and laptops in the bedroom and work on emails or texts, etc and upset their sleep because electronics suppress the natural sleep hormones in the body and keep the body alert and engaged. Instead of triggering sleep, the bedroom will be associated with alertness and activation. The best solution to this problem is to make the bedroom a “device-free” zone and soon enough your body will recognize the environment of your bedroom as one associated with relaxation and sleep. It should be noted that watching television or listening to music has been found to have no negative impact on sleep, so if this is an activity you need to fall asleep, as some do, it will not be harmful to your sleep habits.
Plan your Times of Simulation
Everything that you choose to do in a day, what you eat, drink and activities you engage in, have an impact on the quality of your sleep and the pattern of your sleep. You will want to time out when you do energizing activities, such as exercising, because they can increase alertness in the body and prevent it from properly preparing to relax before sleep. You will want to participate in these actives earlier in the day to the late afternoon and avoid them in the evening. Also, be wary of drinking alcohol in the evening because although it is an effective sedative, it produces broken and unsatisfying sleep.
How Much Sleep Does a Person Need?
The amount of sleep a person needs varies from person to person. Different factors, such as age and what you are doing in your life, have different impacts on your sleep schedule. While it is true to say that the average person needs 7 to 8 hours of sleep a night, this is just an average. It’s important that you discover what your sleep needs are. The best way to do this is to track your sleep in a sleep journal for a few days or weeks and determine from there the average hours of sleep you get and determine based on your patterns how much sleep a night you need.
Invest in your sleeping space
Expensive mattresses and sheets cost money for a reason. And because you spend a third of you life asleep we think that buying quality bed goods is worth every penny. Whether you’re looking at getting Egyptian cotton bed sheets or a back supporting mattress it is well worth doing your research and finding bed goods that are going to make having a good night’s sleep a lot easier.
While there are a number of factors that affect the way you sleep, determining your sleep schedule and the number of hours of sleep you need per night comes down to what’s the best for you. Everything varies person to person. And what might work for your neighbor or co-worker, may not work for you, so take the time to figure out what does and soon you will be on your way to better rest and feeling more awake and alert during the day. You just have to remember to make time for sleep.