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Successful Slumber

By   ·  2 minute read

Are you one that needs to do everything? Staying active, eating well, and living life to the fullest? Don’t forget about a critical key to your wellbeing—sleep. Falling asleep, staying asleep, and getting enough sleep are common struggles.  

A healthy mind and body depend on sleep and often sleep falls by the wayside in the hustle and bustle. It’s likely one of the first things you give up when making time for other things.  How much sleep should you get?  Are there ways to ensure a restful rejuvenating slumber? 

The amount of sleep you need varies by age and your unique needs, but general guidelines from the National Sleep Foundation suggest the following: 

  • Newborns (0-3 months): 14-17 hours per day 
  • Infants (4-11 months): 12-15 hours per day 
  • Toddlers (1-2 years): 11-14 hours per day 
  • Preschoolers (3-5 years): 10-13 hours per day 
  • School-age children (6-13 years): 9-11 hours per day 
  • Teens (14-17 years): 8-10 hours per day 
  • Adults (18-64 years): 7-9 hours per night 
  • Older adults (65+ years): 7-8 hours per night 

Are you getting enough? You may feel fully rested with a bit less sleep, or you need more to feel refreshed and alert. Close your eyes. Listen to your body. If you often fall short of the adult recommended sleep per night, you may feel drained throughout the day. If you have trouble falling asleep and staying asleep, try a few of these tips to help you get a better night's sleep. 

  • Stick to a sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock. 
  • Create a bedtime routine. Develop calming pre-sleep habits, like reading, meditating, or taking a warm bath to signal to your body that it's time to wind down. 
  • Limit screen time before bed. Avoid screen time at least 30 to 60 minutes before sleep. The blue light emitted by screens can interfere with melatonin production, making it harder to fall asleep. 
  • Make your environment comfortable. Ensure your bedroom is dark, quiet, and cool. Consider blackout curtains, earplugs, or a white noise machine if necessary. 
  • Watch what you eat and drink. Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt sleep patterns or make it harder to fall asleep. 
  • Get daily activity. Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime as it may have a stimulating effect. 
  • Manage stress. Practice ways to control stress, like deep breathing, mindfulness, or journaling. Managing stress levels can improve both sleep quality and quantity. 

Consistency is key for better sleep. Use these tips. It might take time to establish a routine that works for you. Be patient and you’ll soon be on your way to successful slumber. 

Ashley Wenger 

Personal Trainer and Nutrition Coach, ViaroFit 

For questions or comments, contact wellness@viarohealth.com  

Reach out to Ashley at ashley@viarohealth.com