If you struggle with sleep issues, you’re not alone. It’s estimated that 50 to 70 million Americans currently experience a sleep disorder, with over one-third of adults not sleeping enough. It’s enough of a problem that about one in three adults nap daily to help make up the difference.
Adults should get between seven and nine hours of sleep each night, but with life’s stresses, it can be difficult to find the rest your body needs. However, with these tips and tricks of the trade, you can find yourself counting sheep that much faster — and staying asleep longer.
How much sleep do I need?
Adults should sleep between seven and nine hours each night. Appropriate amounts of sleep for children vary by age, with experts recommending naps for those under 7 years of old. If you’re concerned about how much you may be sleeping (or not sleeping), you can use a sleep tracker to help keep tabs on your sleep schedule.
Recommended Sleep by Age
|
Age |
Recommended sleep |
|
Babies (Under 4 months) |
Varies |
|
Babies (4 months to 1 year old) |
12 to 16 hours |
|
Young Children (1 to 2 years old) |
11 to 14 hours |
|
Middle-Aged Children (3 to 5 years old) |
10 to 13 hours |
|
Older Children (6 to 12 years old) |
9 to 12 hours |
|
Teens (13 to 18 years old) |
8 to 10 hours |
|
Adults (19 years and older) |
7 to 9 hours |
Source: National Heart, Lung and Blood Institute
How can I improve my sleep quality?
It’s important to consider not just the quantity of sleep but also sleep quality to achieve truly restorative rest. Change your sleep habits before bed, incorporating relaxing activities like reading a book, taking a bath, meditating or having a cup of tea. Avoid electronics and artificial light and take magnesium before bed.
How can I get a better night’s sleep?
Consider how your room is set up for sleep. For example, room-darkening curtains can block out extra light so you can sleep in on those lazy Saturdays. If your mattress is lumpy, consider upgrading to one of our favorite mattresses for more restful sleep without the tossing and turning. There is also a ton of sleep tech to help you sleep faster and longer, such as sleep headphones, sleep apps, smart sleep masks and white noise machines.
How does age affect sleep?
As we age, we tend to sleep less. The average sleep decreases to a nightly 6.5 to 7 hours, and it becomes harder to fall asleep and stay asleep, with older adults waking up an average of three or four times per night. This can be due to frequent urination, anxiety, insomnia and discomfort from chronic illnesses.
What can I do if I have trouble falling asleep or staying asleep?
Make your bedroom ready for sleep by dimming the lights, adding light-blocking curtains and lowering the temperature. Try to exercise during the day and limit your caffeine and alcohol intake before bed. Our Wellness Editors also suggest their favorite sleep products, such as the Drowsy Sleep Mask or Hatch Restore 2 Sunrise Alarm Clock. You can also use effective sleep tips, like the 10-3-2-1-0 sleep hack, to fall asleep faster and enjoy more restful sleep.
Is napping beneficial?
There are several benefits of napping, including less fatigue, greater alertness and improved performance. You can also benefit from better memory and a faster reaction time to stimuli. However, daytime napping could affect your sleep at night. Some research also links naps longer than an hour to high blood pressure, diabetes and heart disease.
How does food affect sleep?
Alcohol is a well-known sleep deterrent, but there are other foods and beverages that can deter sleep. Spicy and acidic foods should be avoided as they can cause heartburn at night. Foods that are high in fat and protein can make you sleepy during the day, but complex carbohydrates can be a great option for before bed.
What are the signs of a sleep disorder?
Mayo Clinic lists several symptoms of sleep disorders, which include excessive fatigue during the day and trouble falling or staying asleep at night. You may experience tingly feelings in your arms or legs, or you may move too much in your sleep and grind your teeth. Abnormalities in breathing, such as snoring, snorting or gasping for breath, can also signify a sleep disorder. If you think you may be experiencing symptoms of a sleep disorder, ask your doctor for help.
What happens if I don’t get enough sleep?
If you don’t get enough sleep, it can impact your immune system, increasing your risk of getting sick. It can even result in chronic illnesses, such as high blood pressure, diabetes and heart disease, shortening your life expectancy. Instead of risking your health, consider these tips to take charge of your sleep habits.
What can I do if I wake up a lot during the night to pee?
Nocturia, or frequent urination at night, can disrupt your sleep quality. To help, try to avoid eating and drinking before bed and limiting alcohol and caffeine. Take any medications earlier in the day when possible, and be sure to use the bathroom before bed. If you’re concerned about nocturia, contact your doctor, as medication may be needed.
What side is best to sleep on?
If you’re a side sleeper, the best side for you to sleep on will depend on a few factors. For example, sleeping on your left side might be better for people with acid reflux or if you’re pregnant. Meanwhile, sleeping on your right side may be best for heart conditions.
Why do I feel so tired?
It’s easy to feel exhausted from daily stressors. Lifestyle issues, lack of exercise and certain medications can all make it hard to sleep soundly at night. You may also be experiencing poor sleep habits, which can interfere with quality of sleep. That’s why WebMD recommends you maintain the three pillars of health: sleep, diet and exercise. By maintaining a healthy diet and working out regularly, it’s been proven that you can enjoy a better sleep schedule.
Why do we dream?
Much is still to be studied about why we dream, with experts holding different theories as studies continue. Some experts believe it’s an important cognitive function that reinforces memory, while others believe it’s a way of emotional management. It can be the brain’s way of processing the day’s events and clearing away unneeded information. Some experts believe that dreams have no meaning at all and are simply a natural part of sleep that hold no deeper meaning.
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