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A good night's sleep does more than make you feel well-rested—it can actually improve how your brain works and improve your mood. Interested? Here's what you need to know.
How Many Hours Do You Need for a Good Night's Sleep?
According to the National Institute on Aging, it's important for adults to get at least 7 to 9 hours of sleep each night to have a good day the next morning.
However, the older people get, the more likely it is that they'll sleep less. Those in pain may sleep less. So may those with illnesses.
When you don't get enough sleep, you're more likely to be:
- Accident prone
For those reasons, it's important to take your leave and say goodnight at a reasonable time each evening. The last thing you want is to feel awful tomorrow!
What About Children?
Children need more sleep than adults. According to The U.S. Department of Health and Human Services, newborns need at least 14 hours of sleep per day. Babies? They need 12 to 16 hours.
As children grow older, they start to need less sleep. Toddlers do well with a minimum of 11 hours of sleep. Preschoolers can do with as little as 10 hours.
School-aged children can usually get away with nine hours of sleep or more. Finally, teens can get as little as eight hours of sleep a day and still feel well the next morning.
Do Naps Help?
Let's say that you can't get a full seven hours of sleep at night. That's okay sometimes, but many adults do struggle to find the time for sleep.
Some struggle with insomnia and others spend their time taking care of their children, chatting with their parents, or waiting for their long-awaited goodnight kiss.
If you do have to miss out on sleep, getting a nap could help. Napping:
- Helps with relaxation
- Can reduce fatigue
- Improves your mood
- Improves performance
- Improves reaction times
- Increases alertness
However, naps aren't a solution for a poor night's sleep. They can cause sleep inertia, a feeling of confusing disorientation or grogginess.
They can also make it harder to get to sleep at night. So, while a nap might help here and there, your overall sleep quality could suffer if you use them as a way to get more sleep regularly.
The Benefits of a Good Night of Sleep
There are many excellent benefits of a good night's sleep. Whether you're talking about children or adults, getting enough rest means that you benefit from:
- Improved memory and concentration
- Reduced stress and anxiety
- Improved mood
- Improved emotional regulation
- Better physical health
- A stronger immune system
- Lower risk of chronic diseases
- Enhanced creativity
- Better problem-solving abilities
So, where do you start if you've struggled to get the rest you need? Every person is different, but with a bit of fine-tuning, your sleep schedule can get back on track.
Tips for Getting a Good Night's Rest
Did you know that it matters when you sleep as much as how long you sleep? According to the U.S. Department of Health and Human Services, your body sets your biological clock based on the light around you.
So, when it starts to get dark outside, you should start feeling sleepy (yes, that's why a late-night party might leave you feeling groggy). In the morning, the sun comes up. Your body is adjusted to wake up to light.
Of course, not everyone can stick to their biological clock's needs. People have responsibilities and like to go out at night; that means your body's sleep patterns could be thrown off.
The good news for you is that there are plenty of wonderful ways to improve your sleep and get a good night's rest even when you're going to bed later than you'd like. Some helpful tips for falling asleep (and staying that way) include the following.
- Avoid taking naps in the afternoon. If you sleep during the day, you are generally more likely to have trouble sleeping well at night.
- Put away your devices. Tonight, try to say goodbye to your devices before you go to your room. The light from these devices can make it harder to sleep.
- Develop a sleep routine. Take time to relax. Relax in your house, write in a journal, or take a moment to unwind. Look at positive photos. Read a story, or try other ways to calm your body and mind.
- Let friends and family know about your new sleep routine in a polite way. Excuse yourself to get ready to sleep at the same time each night.
- Skip big meals before bed. To sleep well, try eating less, so your meal doesn't keep you awake.
- Avoid alcohol. While small amounts might seem to help you get to sleep, alcohol actually makes it harder to stay asleep.
- Avoid coffee late in the day. For example, try to switch to decaffeinated coffee, or opt for caffeine-free drinks at night.
- Exercise, but not within three hours of your bedtime. Exercise can make you feel more awake, resulting in a bad night of sleep.
- Playing soft music through a speaker. If other sounds trouble you, soft music or noise could help you drift off to sleep. Remember to set a timer to turn the music off after you fall asleep.
If you try these tips and still have trouble with being tired or wanting more sleep, have a conversation with your doctor. There may be other options, like sleep medications or medical devices, to help you get the rest you need.
Create Your Sleep Sanctuary
Now that you know some of the tips that help you get enough sleep at night, it's time to create your sleep sanctuary.
Block out light and sound
Start by taking a look at your bedroom. Is there light that sneaks in? Do you hear a sound that keeps you awake?
If you're hoping to get to sleep sooner, address those problems first. Add room-darkening curtains or invest in earplugs.
Stop calls and disruptions
Then, contact friends and loved ones to let them know about your sleep routine. Ask that they don't call or disturb you then unless it's an emergency.
Get comfy in bed
Once you do this, consider setting up your bed for comfortable rest. Grab a silk pillowcase from our Blissy store to help keep you cool and wick away moisture from sweat. Add a mattress cover or cushion to a stiff bed, for a soft, luxurious night in bed.
Say Good Evening, Sweet Dreams, and Have a Good Night With Blissy
At Blissy, our 100% mulberry silk pillowcases really pull their weight in the bedroom. They help wick away moisture and heat, keeping you dry and cool. They also help minimize fine lines and wrinkles, helping you keep the youthful look you love.
From keeping your hair in good shape to helping you rest easier at night, a silk pillowcase could be the right tool for you. Add an eye mask to block out light, and get ready to drift off to Dreamland. Ready to get shopping?
- A Good Night’s Sleep. (n.d.). National Institute on Aging. https://www.nia.nih.gov/health/good-nights-sleep#:~:text=rest%20you%20need.-,Sleep%20and%20Aging,get%20enough%20sleep%20at%20night.
- Get Enough Sleep - MyHealthfinder | health.gov. (2021, August 1). https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep
- Napping: Do’s and don’ts for healthy adults. (2022, November 9). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319