Well You’re Not Alone! Surveys have shown that Between 40% to 60% of the General Population has Trouble Sleeping. Daily Stress and Worries, Pressures from Job and Family, Body Aches and Pains caused by Uncomfortable Beds or Pillows, and Many Other issues Can Keep You from Getting Enough Quality Sleep.
Your Family and Friends Have Probably Been Telling You to Eat Better and Exercise More. You see it on TV, in the News and All Over the Internet, Doctors, Nutritionists, Dietitians, Health Care Professionals and Alternative Health Practitioners are Continually introducing some “New“ Fad Diet. If You Would Like Some Useful information Regarding All This You can Read Two of my Previous Post Series Titled ‘Family Fitness’ HERE and ‘Healthy Aging’ HERE and After You’ve Read Them Don’t Forget to Come Back to Finished Reading This Post too.
Hopefully, You’ve made some Healthy Lifestyle Changes. You’re Cutting Back on Your fat and sugar intake, Watching Your calories consumed, and are Doing some sort of Physical Activity You and Your Family Enjoy Doing for 60 minutes a Day. But In Addition to Physical Fitness and Healthy Eating, Another Important Key Factor to a Happier Healthier Lifestyle is Getting the Appropriate Amount of Sleep.
And Since March 7th to the 13th is National Sleep Awareness Week this is a Great Time for me to Post This Article.
Why is Sleep so Vital to Your Good Health and Well Being? And Why is a Lack of it is Such a Serious Matter?
Dr. Frederick R. Carrick, DC, PhD, President of the American Chiropractic Association’s Council on Neurology says it best:
“Sleep is One of the Most important Functions of the Brain. Through it, our Bodies Recharge and Renew for the Next Day’s Challenges. Sleep Regulates Your Mood, is Related to Learning and Memory, and is a Key Factor in Your Health, Weight, and Energy Level.”
Not Only Can Not Sleeping Enough Slow up Your Productivity and Ability to Remember information, Lack of Sleep Can also Lead to Serious Health Consequences and Endanger Your Safety and the Safety of Those Around You. Since Lack of Sleep is Commonly Known to be Associated With:
- Increased Risk of Motor Vehicle Accidents.
- Increase in Appetite resulting in an Unhealthy Weight Gain.
- Increased risk of Diabetes and Heart Problems.
- Increased Risk of Depression and Substance Abuse.
What Can You Do To Begin a Path Towards Better Sleep and a Healthier Lifestyle?
You Can Start by First Assessing These 3 individual Needs and Habits.
- How do You Respond to different Amounts of Sleep?
- Pay attention to Your Mood, Energy and Health after a Bad Night’s Sleep opposed to a Good One.
- How often do You get a Good Night’s Sleep? If Your Answer is “Not Often”, then You may Need to consider Changing Your Sleep Habits. When You Begin this Process, You may realize that often You are Not Getting what You would Call a “Good Night’s Sleep.”
Then, to Begin Your Path for a Better Night’s Sleep, You and Your Family Members can Follow These 8 Tips:
- Establish Consistent Sleep and Wake Schedules, Even on Weekends!
- Create a Regular, Relaxing Bedtime Routine such as Soaking in a Hot Relaxing Bath or Listening to Soothing Music. Begin an Hour or More Before the Time You Expect to Fall Asleep.
- Create a Sleep-Conductive Environment that is Dark, Quiet, Comfortable and Cool.
- Sleep on a Comfortable Mattress and Pillow.
- Use Your Bedroom Only for Sleep. Avoid Watching TV, Using a Computer, Using Your Cell Phone, or Reading in Bed.
- Finish Eating at Least 2 to 3 hours Before Your Regular Bedtime.
- Exercise Regularly During the Day or at Least 3 Hours Before Your Bedtime.
- Avoid Caffeine and Alcohol close to Bedtime.
Most importantly, Make Sleep a Priority, schedule Sleep like any other Daily Activity. Don’t Make it the Thing You Do Only After Everything Else is Done. Stop Doing other things so You Get the Sleep You Need.
How Much Sleep Do You Really Need?
Unfortunately, there is No “Magic Number” for Everybody. Not only do Different Age Groups Need Different Amounts of Sleep, but Sleep Needs are also individualized. Just like any of the Traits You are Born with, the Amount of Sleep You Need to Function Best may be Different for You than for someone who is of the Same Age and Sex. While You may be at Your Best Sleeping seven hours a night, Someone Else may Need nine hours to Have a Happy, Healthy, Productive Life.
The Following Information Below, However, Can Be a Used as a Guide to Help You Get Started with Figuring Out About How Much Sleep You Need Based On Your Age:
Newborns (1 to 2 months) 14 to 18 hours
Infants (3 to 11 months) 13 to 16 hours
Toddlers (1 to 3 years) 12 to 14 hours
Preschoolers (3 to 5 years) 11 to 13 hours
Children (5 to 12 years) 10 to 11 hours
Teens (13 to 17 years) 9 to 10 hours
Adults (18 and Up) 7 to 9 hours
Try Starting in the Middle of Your Age Group and Pay Attention to Your Own individual Needs by Assessing These 6 Things:
- How You Feel on different Amounts of Sleep.
- Are you Productive, Healthy and Happy?
- Do You Have Health issues?
- Are You Experiencing Sleep Problems?
- Do You Depend on caffeine to get You through the Day?
- Do You Feel Sleepy when Driving?
These are questions that Should Be Asked Before You can Find the Number that Works Best for You.
After You and Your Family make a Commitment to Getting the Sleep You Need You Will Enjoy These 3 Things toward Beginning a Path Towards Better Sleep and a Happier Healthier Lifestyle:
- Being More Productive.
- Being Less irritable.
- Being Less Excitable and Less Stressed.
Although Healthy Eating and Physical Activities are Key Components to a Healthy Lifestyle, Getting the Proper amount of Sleep each night is also Equally important. Since, How well You are Sleeping is inherently linked with How Much You Eat, How Much You Exercise, and How You Function on a Daily Basis. The Proper Amount of Sleep will Help You Get on the Road to Better Physical Fitness, Healthier Eating, and a Healthier Lifestyle for You and Your Family.
How Can Chiropractic Care Help You Get a Better Night Sleep?
If You are experiencing Pain and Discomfort at Night or Have Difficulty Falling Asleep, a Visit to Your Local Doctor of Chiropractic Can Help. Your Local Doctor of Chiropractic is Trained to Treat Spinal Problems that Commonly interfere with a Restful Night’s Sleep, We also offer individually Ergonomic Advice that can Help You improve the Quality of Your Sleep. As Wellness Experts, Doctors of Chiropractic Provide You with a Different Approach to Your Sleeping Problems, Without the use of potentially Dangerous Sleeping Aids, Which are Commonly Known to Cause Strange Dreams and Sleep Walking. And Whose Use Leaves You in a Mental Fog the Next Morning.
I Hope You Found this Post Useful and Welcome any of Your Thoughts on this Subject.
So, if You Like to, Feel Free to Leave a Comment Below.