Getting your Vitamin Z is especially important as seasons and routines change. Studies have shown that your brain and body function better when you get the optimum amount of sleep. (1) Here are the ins and outs of who needs what sleep, how to get it and why.
Who you are helps to determine how much sleep you need. The National Sleep Foundation (7) shows the recommended sleep averages per night by age:
Adults 65+ 7-8 hours (no less than 5 or more than 9)
Adults 24-64 7-9 hours (no less than 6 or more than 10)
Young Adults 18-25 7-9 hours (no less than 6 or more than 11)
Teenagers 14-17 8-10 hours (no less than 7 or more than 11)
School-aged Children 6-13 7-11 hours (no less than 7 hours or more than 12)
Toddlers 1-2 11-14 hours (no less than 9 or more than 16)
Infants 4-11 months 12-15 hours (no less than 10 or more than 18)
Newborns 0-3 months 14-17 hours (no less than 11 hours or more than 19 hours)
Knowing how much sleep do get may beg the questions of how-to get said sleep, and what the concrete benefits of making the effort to do so are.
3 great benefits of getting enough sleep are the boost you get to your immune system, improvement in your memory, and an increase in self-esteem. Try these 3 hacks to make that happen!
Boost confidence. A well-slept person chooses wiser words, acts and reacts with better clarity, and has more energy than if under-slept. Create your bubble of confidence and nurture your self-esteem with plenty of sleep.
- How to get it: Unwind. Adequate rest is the perfect way to balance your daily activities and workout, and a good way to get it is to unwind physically. (3) If you are a night owl and like to workout before bed, give yourself an hour to cool down and leave plenty of time for your 7+ hours of shut-eye. Working out at night can actually be a great way to wind down and get deeper sleep, like taking a warm bath. (5) If you’re an early bird, take that relaxing bath at night and be sure to prep for bed (no screen time, relax, listen to a sleep meditation) with plenty of time to wake early and run without a hitch. Either way, getting the right number of hours preps your next day for success.
Improve Memory. When we learn a new skill, such as piano scales, these new memories are vulnerable and need support to stick. Sleep is one of the ways to preserve memory. (6) This same study showed that sleep also increases motor skills. Want to be a pianist or faster on the keyboard? Get plenty of sleep!
- How to get it: Pink Noise. A recent study showed that its participants got deeper sleep and improved their memories threefold when listening to pink noise at night. (1) This is a softer version of white noise, which involves higher and lower frequencies and runs a bit like a wave. See hear the sound and read more, see the full article from Time. Another tip is to perform memory and motor tasks closer to waking to improve accuracy and reinforce integration so that the skills become more automatic (6). Makes for less stress and anxiety around learning and remembering!
Boost Immunity. It’s back-to-school time and cooler weather is upon us and it’s ideal to keep the system strong to fight off potential illness as naturally as possible. Get plenty of sleep so your body can repair and restore at night.
- How to get it: Reduce Caffeine, Sugar, and Alcohol. Choosing healthy foods and beverages keeps your body running smoothly. Some fast energy boosting choices can become habitual and interrupt your internal energy rhythms, putting stress on your nervous system. A stressed body is more susceptible to sickness. Catalysts with big highs and lows like sugar, caffeine and alcohol can stress the system, disrupt sleep, and leave you and your family vulnerable to illness. Coffee, chocolate and sugar remain in the system for about four hours, so it is best to avoid them before bed. (2) If you cannot cut out caffeine, try switching a coffee to a green tea, drinking it earlier in the day, and reducing added sugar. These substances that spike or lower your energy, reduce your bodies ability to heal itself while you sleep. The more you reduce interruptions to your system, the easier you can settle into a flow that promotes strong immunity.
We hope these tips give you the best of sleep and your personal performance this September. To learn more about boosting your immunity and supporting a healthy nervous system, we invite you to contact our office. Wishing you the best of health this holiday weekend!
- The sounds of Pink Noise Improves Sleep and Memory. Time Magazine
- How to Boost Your Self-Esteem by Sleeping More. Thrive Global
- 8 Ways to Instantly Increase your Confidence. Open Forum
- How to Figure out How Much Sleep you Actually Need. Business Insider
- Does Exercising Before Bed Take a Negative Toll on Sleep Quality? Independent
- Study Shows How Sleep Improves Memory. Science Daily
- National Sleep Foundation Recommends New Sleep Times. National Sleep Foundation