How much sleep should I get?
|
People ask this question all the time and there is a range of answers. Of course, everyone is different and have very unique sleeping patterns and your hours needed are very dependent on you and your body. However, the recommended hours of each age is shown below in the chart. If you are having sleeping problems or wake up very tired and not awake, watch the video on the right and see what is best for you! With our unique alarm in our app, it allows you to get your necessary hours of sleep, however, if you are having problems with getting or staying asleep, below are explanations to help educate yourself on these issues. Remember, a healthy body starts with a well rested body!
|
Do I have insomnia?
![Picture](/uploads/5/1/4/4/51440615/2995980.jpg?250)
Alot of people believe that their lack of being able to fall asleep is not a serious issue and not a big deal. However,this can result in something called insomnia. Insomnia includes a wide range of sleeping disorders, from lack of quality of sleep to lack of quantity of sleep. There are the three types of insomnias:
According to the National Institutes of Health1, the majority of chronic insomnia cases are secondary, meaning they are side effects or symptoms of some other problem.Although insomnia can affect people at any age, it is more common in adult females than adult males. The sleeping disorder can undermine school and work performance, as well as being a cause of obesity, anxiety, depression, irritability, concentration problems, memory problems, poor immune system function, and reduced reaction time. Insomnia has also been associated with a higher risk of developing chronic diseases. It is very important to attempt to fix sleeping habits due to these stresses and if you cannot able to fix it by yourself, you should see a doctor regarding your insomnia.
- Transient insomnia that occurs when symptoms lasts from a few days to some weeks
- Acute insomnia which is also called short-term insomnia and symptoms persist for several weeks
- Chronic insomnia that lasts for at least months, and sometimes years.
According to the National Institutes of Health1, the majority of chronic insomnia cases are secondary, meaning they are side effects or symptoms of some other problem.Although insomnia can affect people at any age, it is more common in adult females than adult males. The sleeping disorder can undermine school and work performance, as well as being a cause of obesity, anxiety, depression, irritability, concentration problems, memory problems, poor immune system function, and reduced reaction time. Insomnia has also been associated with a higher risk of developing chronic diseases. It is very important to attempt to fix sleeping habits due to these stresses and if you cannot able to fix it by yourself, you should see a doctor regarding your insomnia.
5 Tips to fall asleep, stay asleep, and wake up easier
1. Have a light dinner or snack an hour before bed. Do not eat anything with caffeine or spicy food if that causes you to have an upset stomach or energy.
2. If you aren't tired before you should be going to bed, go on a light jog or read a book. Doing something that will make you physically tired will allow you body to become mentally tired and you will be allowed to fall asleep faster. or, if you want to do something more relaxing, a book would be perfectly suitable. It allows you mind to be doing something mentally productive and get tired out.
3. Always keep a bottle of water next week. Many times, people wake up in the middle of night because of dehydration. This usually occurs if you have been drinking at dinner or a couple of hours before you sleep. To make it easier for yourself, just keep the bottle at your bedside table so you do not need to get out of bed.
4. Try to avoid long naps during the day. If you really need a nap if you have fatigue or feeling a bit ill, take a power nap for about 10-20 minutes. Sleeping for longer will throw your body off and when you go to sleep you will have a harder time falling asleep.
5. Have a productive alarm. With our app, you will fully become awake with our special alarm that was mentioned on the Mental Health page. If you want to do one better, place your phone/alarm on the opposite side of the room so you can walk to turn it off in the morning, fully waking yourself up.
2. If you aren't tired before you should be going to bed, go on a light jog or read a book. Doing something that will make you physically tired will allow you body to become mentally tired and you will be allowed to fall asleep faster. or, if you want to do something more relaxing, a book would be perfectly suitable. It allows you mind to be doing something mentally productive and get tired out.
3. Always keep a bottle of water next week. Many times, people wake up in the middle of night because of dehydration. This usually occurs if you have been drinking at dinner or a couple of hours before you sleep. To make it easier for yourself, just keep the bottle at your bedside table so you do not need to get out of bed.
4. Try to avoid long naps during the day. If you really need a nap if you have fatigue or feeling a bit ill, take a power nap for about 10-20 minutes. Sleeping for longer will throw your body off and when you go to sleep you will have a harder time falling asleep.
5. Have a productive alarm. With our app, you will fully become awake with our special alarm that was mentioned on the Mental Health page. If you want to do one better, place your phone/alarm on the opposite side of the room so you can walk to turn it off in the morning, fully waking yourself up.