Welcome back to my blog. Last week, I posted an article about the negative effects of sleep deprivation and how sleep affects your learning process and memory retention but I still have 2 other topics to talk about and that’s How much sleep do you really need and how to improve your sleep. So let’s get into the main gist.
3. How Much Sleep Do You Really Need?
The amount of sleep an individual needs on a daily basis is solely dependent on age and then, other factors like stress and health problems may affect also. Scientists have established the connection between age and the required number of hours a healthy person needs to have a good night sleep.
DISCLAIMER: I’m not a doctor neither am I a sleep expert. The compilations here on the number of hours an individual needs to sleep daily are solely based on various intensive studies and research and NOT BY MERE ASSUMPTIONS.
– New Born Babies (0-3months): 14-17 hours of sleep daily.
– Infants (4-11months): 12-15 hours of sleep daily.
– Toddlers (11-14months): 11-14 hours of sleep daily.
– Kids (6-13years): 9-11 hours.
– Teenagers (14-17years): 8-10 hours.
– Young Adults (18-25years): 7-9 hours.
– Adults (25-64years): 7-9 hours.
– Elderly (65 and above): Need as much rest as they can get.

As you can visibly see, the hours of sleep an Individual needs decreases as he/she gets old until about 65 years.
4. Sleep Improvement.
Its important to pay close attention to the quality and duration of your sleep. Remember bad sleep could lead to deterioration of your health. But what if you’re trying really hard to have a good quality sleep and you still can’t sleep well? Here are some things you could do to get better sleep.
1. Keep your day and night separate.
Its important to know that people should stay awake during the day and sleep and night. What if you work at night? Well make sure you have an hygienic sleep routine that’ll help you sleep well during the day. Also try hard to fall asleep and wake up at the same time everyday. A fixed schedule will regulate your body clock which is also called “Circulation Rhythms”.
2. Avoid Tonic drinks, cigarettes and alcohols and if you must have any of these in the day, do it at least 4 hours before your bed time.
3. Do not overeat at night because this cause indigestion which may lead to discomfort.
4. Create a cozy and comfortable atmosphere in your bedroom and the temperature shouldn’t be too hot.
5. Make sure there’s no light getting in to room in other words, swift off your bedroom lights.
6. Keep your bedroom as quiet as possible as noise prevents good sleep. If you live in a very noise area, you should try buying some ear plugs.
7. Choose a very comfortable bed and bedding.
8. Try not to use your gadgets before going to bed. Your phones or laptops tend to send UV rays to your eyes which sends impulse to your brain therefore keeping it alert and awake so try as much as possible to stay away from your gadgets before going to bed.
9. Take a short walk some minutes before bed time as this will aid your falling asleep quickly.
10. Be grateful and happy. Try to fill your mind mind with thoughts of happy memories and thoughts.
These 10 tips should help give you an amazing good night sleep. But if you try all 10 of them and still cannot fall asleep naturally, then please do go and see a doctor.
Have an amazing week!

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