With world sleep day coming up, we thought we would share some information, tips and helpful websites to support good sleep. At The Link we always promote the link between mental and physical health and how important the relationship between the two is. Quality and regular sleep is one of the key components for your brain and body working effectively.
When we think of sleep, we can consider three main components;
● Duration: The length of sleep should be sufficient for the sleeper to be rested and alert the following day.
● Continuity: Sleep periods should be seamless without fragmentation.
● Depth: Sleep should be deep enough to be restorative.
Of course, depending on age, we need different amounts of sleep. Sleep is a basic human need, much like eating and drinking, and is crucial to our overall health and well-being. We also acknowledge that poor sleep can occur when our mental health is poor, such as sleeping more or less.
Sleep hygiene
We are all guilty of staying up a bit later, scrolling on our phones or binge watching a good tv show. However, applying good sleep hygiene can lead to better and more regular sleep.
Below are some tips on what can help us avoid being a night owl and promote good sleep hygiene;
● Fixed bedtime and wake time: the circadian rhythms of the body work better when bedtime and wake time is the same each day.
● Exercise: people who don’t have enough physical activity during the day may struggle to sleep at night, so be sure to take a brisk walk or practice other cardio several hours before bedtime.
● Cut back on caffeine: as a stimulant, caffeine can make the mind and body active, so it’s best to avoid coffee, tea or other
caffeinated beverages at least 6 hour prior to bedtime.
● Room temperature: keep the bedroom between 60 and 67 degrees F or 16-19 degrees C
● Give 30 minutes for bedtime routine: instead of expecting to fall asleep right away, calculate half an hour to wind down with soft music, light stretching or reading a boring book
● Dim the lights: tell the brain it’s time to sleep by lowering the lights
● Unplug: At least 60 minutes prior to bedtime, turn off the computer, television, smartphone or other devices as the blue lights can interfere with good sleep rhythms
● Practice meditation: deep breathing and mindfulness practices before bed can help the brain to release the stress of the day
which sets the stage for better sleep
How much sleep do I need?
Of course, how much sleep is needed depends on the individual and varies based on factors such as age and health. For sleep disorders such as insomnia and sleep apnea it is always appropriate to seek professional advice from the likes of your GP. There may also be sleep clinics available in your area. Below are some rough estimates on how much each age range may require.
Newborn:
0–3 months: 14–17 hours (National Sleep Foundation)
Infant:
4–12 months: 12–16 hours per 24 hours (including naps)
Toddler:
1–2 years: 11–14 hours per 24 hours (including naps)
Preschool:
3–5 years: 10–13 hours per 24 hours (including naps)
School Age:
6–12 years: 9–12 hours per 24 hours
Teen:
13–18 years: 8–10 hours per 24 hours
Adult:
18–60 years: 7 or more hours per night
61–64 years: 7–9 hours
65 years and older: 7–8 hours
Below are some websites that we used information from above but also that are worth a visit from more information on sleep. There may also be helpful apps to download on your phone to support this.
https://thesleepcharity.org.uk/about-us/
https://www.nhs.uk/live-well/sleep-and-tiredness/
https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
https://www.hfehmind.org.uk/my-mind-tv/
https://www.mentalhealth.org.uk/explore-mental-health/publications/how-sleep-better