How Much Sleep Is Enough? - Fitness Tips <fitconnect.com>

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How Much Sleep Is Enough?

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It’s different for everybody. Infants generally require the most sleep, approximately 16 hours a day, teenagers about 9 hours on average. Most adults find they need about 7 to 8 hours a night, although some can get by on as few as 5, while others may need 9 or 10. What really matters is how well rested you feel when you wake up in the morning, and how alert you are during the day. And this is not contingent on just sleep. Nutrition plays a key role in balancing your brain chemistry to help promote quality sleep and energy during the day.
Here are a few tips for a good nights sleep:
• One of the best things you can do is invest in a quality mattress! Such a mattress not only provides proper support for your spine, but is also made of materials that wick moisture away and assist in regulating body temperature.
• Avoid caffeine (such as in chocolate, coffee, teas and soft drinks), nicotine, and alcohol. If you do have them, make sure it is no closer than 6 hours before bedtime. Research has shown that alcohol not only interferes with deep sleep, but it also relaxes muscles in the throat, causing snoring and possible breathing problems. Instead, it keeps you in the lighter stages of sleep, from which you can be awakened easily. Nicotine is a stimulant, raising blood pressure and elevating the heart rate. Sleeping pills can also cause problems, as often they interfere with sleep cycles and create dependency.
• Do your best to adhere to a regular schedule for going to bed and waking up. Your body functions at its best when you follow set patterns, and responds well to what it is used to.
• Spend an hour or so before bedtime simply unwinding and relaxing. This will calm you down, and help you to avoid thoughts associated with stressful events of the day.
• Try getting up a half hour earlier in the morning for a few days. By re-adjusting your "time clock" you will be more apt to fall asleep quickly and sleep more soundly. Once the pattern of quality sleep is established, you can go back to your normal wake-up time.
• Proper air circulation and room temperature are important for a good nights sleep. If the room is too warm or too cold, you will be uncomfortable and less likely to rest peacefully. People lose some of the ability to regulate their body temperature during REM, so abnormally hot or cold temperatures in the environment can disrupt this stage of sleep.
• Keep your bedroom as dark and quiet as possible. If you are a light sleeper, use "white noise" or soft music to mask sounds that interfere with sleep.
• If you find that no matter what you seem to do, you still cannot fall asleep, don't fight it! Listen to your body, go ahead and get up, or spend this time doing some sort of relaxing activity until you feel sleepy. Worrying about being awake serves no purpose and just makes matters worse.

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