You can’t put a price on good health. Its value is beyond calculation. Although you may be born in good health, it takes work to sustain it throughout your life.
One aspect of good health that is often neglected but no less important is sleep. The body restores itself and repairs damage during this vital time. Many people cut sleep short in order to have more waking hours for doing their work and chores and fun and games.
It is also a general consensus that children require the greatest recommended amount of sleep, though this number drops as you age. Although it is true that different age groups have different sleep requirements, it’s a misconception that seniors need the least. You may be surprised at how many hours of sleep per night older adults need.
Look, everyone knows that proper nutrition is essential. Your body needs vitamins, minerals, and antioxidants for fuel, building and maintaining tissue and bone, and fighting off illness. And everyone knows that exercise plays a vital role in good health as well. It keeps all of the body’s systems working properly, helps maintain a healthy weight, and is also good for mental health.
But everyone isn’t dialed in to the importance of the Sandman and why proper sleep should be on everyone’s radar.
Everyone wants a good night’s sleep and to wake up feeling rested, but how many hours should people sleep every night? The number does depend upon age but it can vary within that category depending upon the health of the individual and how active of a lifestyle they have. The National Sleep Foundation recommends these guidelines broken into age categories:
These recommendations should be followed but they are guidelines. Individuals in each category may need more or less sleep depending on their personal circumstances. Your doctor can help you determine the right number for you.
There is a difference between good sleep and merely lying in bed all night, intermittently dozing. Poor sleep quality is not going to do its job no matter how long it lasts. If you have trouble sleeping and struggle to fall asleep or stay asleep all night, you need to make some changes to your sleep habits.
You should plan for good sleep and there are two parts to this. This first is establishing consistent sleep schedules. Going to bed and waking up at the same time each day helps your body establish regular sleep patterns. The body will know when to fall asleep and how long to remain that way. This will improve your sleep and allow you to get the necessary amount every night. It’s also important to refrain from caffeine and alcohol at least two hours before bedtime. As well, stay away from electronic screens to allow your body to begin to relax and prepare for sleep.
The other part of setting yourself up to sleep well is to create the right environment. Your bedroom should be a sleep sanctuary. You want it quiet, dark, and on the cooler side because studies show most people sleep better in lower temperatures than they set the thermostat during the day. Invest in a quality mattress of the right firmness to hold your body comfortably. Good pillows that cradle your head and keep your neck aligned are also very helpful, as are soft comfortable sheets and blankets. There should be no electronics in your bedroom. Many people like to watch television or look at their phones and tablets before sleep. This can interfere with your ability to fall asleep. You go to bed for sleep and nothing should get in the way of that.
There are five stages of sleep, and when you are sleeping well, you cycle through each of them several times a night. Each serves a purpose.
Good sleep habits ensure that your body will go through every stage of the sleep cycle and fully refresh and restore itself.
Sometimes, despite setting up a proper environment and a regular schedule, you may still have trouble sleeping. This could be due to a sleeping disorder.
One of the more common sleeping disorders is restless legs syndrome (RLS). People with RLS feel tingling, or a pins and needles sensation, in one or both legs. This tends to worsen at night and makes sleep difficult. A similar affliction is periodic limb movement disorder (PLMD). This is when people’s legs jerk or twitch every 30 seconds or so. This can interfere with your partner’s sleep as well as your own.
Sleep apnea is also common and can be serious. This problem is connected to snoring and causes the sleeper to stop breathing briefly, which can happen many times during the night. It creates poor sleep and can cause serious health issues that include memory loss, high blood pressure, or stroke. If you have trouble sleeping and suspect you have a disorder, see a doctor immediately for diagnosis and treatment.
Everyone needs consistent, quality sleep. The amount varies depending on age and other factors. As one ages, more health-related obstacles get in the way of a good night of sleep. It might be difficult to change your lifestyle to create an ideal sleep environment, such as pulling the plug on the TV you watch as you drift into slumber. But sleep is important, and you need to get what you require. And for most of those 60 and above, you’re going to be at your best with 7-8 hours each night.
The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your chiropractor, physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.