“Innocent sleep. Sleep that soothes away all our worries. Sleep that puts each day to rest. Sleep that relieves the weary laborer and heals hurt minds. Sleep, the main course in life’s feast, and the most nourishing.”
– WS, Macbeth
The joy and importance of sleep has been known among humans since well before 1606 AD when William Shakespeare published his Tragedy of Macbeth. With the advances in science, we should all know by now that am appropriate amount of sleep is integral to living our best lives. But what is an “appropriate” level of sleep? Some nights we may lay our heads for nearly 12 hours, but wake feeling just as exhausted as before. Some nights we may sleep for a mere two hours, and seem wide awake and alert in the morning. Research has previously suggested that the standard answer was unanimously 8 hours. However, recent research from the National Sleep Foundation suggests that sleep requirements are a sliding scale, and change based on age. On average, an adult aged 26 – 64 years needs 7 – 9 hours of sleep per night. And for a newborn, aged 0 – 3 months? 14 – 17 hours per 24 hour period.
But as exhausted and busy adults, how do we readjust our schedules to prioritize sleep? The National Sleep Foundation suggests a few minor changes that can help set the stage for a good night’s sleep. First and foremost, create and stick to a sleep schedule. (Yes, even on weekends). A sleep schedule will help your body, and brain, acclimate to a certain amount of sleep. It can help your body and mind to better prepare for sleep, and it may make it easier for you to fall asleep. Setting up a nighttime ritual can also help to prepare your mind and body for sleep. Meditating, breathing or doing yoga, turning off your television or phone at least 30 minutes before you want to sleep, making sure the room is dark and the correct temperature, and finding your ideal mattress, pillows and sleeping position can all help to ensure your best sleep.
If you can’t figure it out on your own, there are professionals (like us) to help guide you. You are still strong and valuable if you ask for help.
If you are curious, here is the National Sleep Foundation’s Sleep Duration Recommendations chart. https://www.sleepfoundation.org/sites/default/files/2018-10/NSF_sleep_duration_recommendations_chart.png
And here is a nifty, little sleep infographic: https://www.sleepfoundation.org/sites/default/files/2018-10/how-much-sleep-do-we-really-need-infographic.png
References:
Bruce, M. J. (2020, February 24). Here’s How to Support Brain Health with Sleep. Retrieved from
https://www.psychologytoday.com/us/blog/sleep-newzzz/202002/heres-how-support-brain-health-sleep
National Sleep Foundation. (n.d.). How Much Sleep Do We Really Need? Retrieved from
https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need
Pevzner, H. (2019, May 7). The New Science of Sleep. Retrieved from
https://www.psychologytoday.com/us/articles/201905/the-new-science-sleep
Wu, J. (2019, September 12). How Much Sleep Do You Need? Retrieved from https://www.psychologytoday.com/us/blog/the-savvy-psychologist/201909/how-much-sleep-do-you-need
