Did you know that, on average, people spend close to one-third of their lives asleep? If that sounds wildly off when compared to your own sleep schedule, then spoiler alert: You may not be getting enough sleep each night.
Getting a good night's sleep may well fall under the category of "easier said than done" for many people. How much sleep you get each night is a big factor of whether you wake up feeling rested and full of energy each morning, but that number -- your personal sleep time average -- can be different for everyone.
To make things even more tiring, the number of sleep hours isn't the only contributing factor to your overall sleep quality. Daily activity, a routine bedtime, and athat works well with can all play a role in whether your morning energy levels are maxed out -- or in the red.
Find out everything you need to know about your ideal sleep time below, plus tips for improving your overall sleep quality.
Find your sleep time and start waking up energized every day
Solving the problem of insufficient sleep can be tricky. Recognizing the symptoms of insufficient sleep and separating them from issues such as anxiety can be difficult, so it's important to have an open conversation with your doctor if you suspect you suffer from chronic sleep deprivation, sleep apnea, or other sleep-related conditions and issues.
Some common signs of poor sleeping habits include hyperactivity or limited attention spans for children. For adults, low energy levels throughout the day, increased irritability or exhaustion, and aches and pains from sleeping on an uncomfortable mattress are all likely signs that something has to change.
And if you haven't replaced your mattress in a while, well, that could be culprit No. 1. High quality mattresses like the top-rated Saatva luxury mattress can make for a great investment if you need to improve your sleep quality. Consider upgrading your mattress before building the perfect sleep schedule for the perfect one-two punch that's sure to score a knockout against bad sleep habits.
How much sleep do you really need?
The tricky part is to remember that everyone's body works differently: One person's ideal sleep quantity may be another person's bare minimum.
The CDC lays out the recommended hours a person should be getting each night depending on age. Our sleep habits and patterns tend to change as we age. Children typically need anywhere from nine to 14 hours of sleep per night, while most adults (young and old) can get away with sleeping seven to 10 hours each night.
Find your sleep time in the chart below:
Recommended hours of sleep per night
0 - 3 month (newborn babies):
|14 - 17 hours
4 - 12 months (infants):
12 - 16 hours*
1 - 2 (toddlers):
|11 - 14 hours*
3 - 5 (preschool children):
10 - 13 hours*
6 - 12 (children and pre-teens):
9 - 12 hours
13 - 17 (teens):
8 - 10 hours
18 - 60 (adults):
7 hours minimum
60+ (senior adults):
7 - 9 hours
* Sleep times for children between the ages of four months and five years old should also include several naps during the day. According to the Sleep Foundation, two naps per day is recommended for infants and toddlers. It's common for nap times to get shorter once a child reaches the preschool age range.
If you're clocking the right numbers at night yet still waking up with low energy levels most mornings, keep reading for more tips.
Still tired? More tips for improving your sleep quality
Here are a few more recommendations to help you wake up feeling energized every day:
- Understand your circadian rhythm: Our bodies each have their own internal cycle of mental, physical, and behavioral changes that lasts around 24 hours. Getting 15 minutes of sunlight in the morning, sleeping in a dark environment, and sticking to a set schedule are all ways you can keep your body well-regulated.
- Set a nighttime routine: We all deserve some wind-down time. Take that literally by setting aside the last 30-90 minutes of your evening for relaxation. Some examples of relaxing nighttime activities include reading, taking a bath or journaling before bed.
- Limit your phone use before bedtime: That blue light your phone emits is not good for you if you want to fall asleep fast and wake up energized. Try cutting out phone, TV or laptop usage at least 30 minutes before bedtime.
- Transform your bedroom: Your bedroom should be as dark, quiet, cool, and comfortable as possible. Consider lowering the thermostat before turning in for the night. You can also indulge in a bit of shopping therapy if need be: Blackout curtains, insulating or a may be just the thing you need to improve your sleep quality.
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