Getting to sleep can be a real challenge for some people, especially for kids. Quality sleep is essential for good health and wellbeing.
A bad night’s sleep not only impacts your mood during the day but long-term can increase your risk of chronic health conditions. So if you find you’re not getting enough sleep, read on for tips & tricks that might help you get a better night’s sleep!
No matter what your age, sleep is critical for your health and wellbeing, when we sleep well our body and mind get to rest and recover. For children and teenagers, sleep is especially important as they grow and develop. Not getting enough sleep enough can slow your reactions down which can increase the risk of accidents. Research has also linked lack of sleep to depression, obesity, diabetes and heart disease.
When it comes to getting a good night’s sleep, both duration and quality are important. The US National Sleep Foundation recommends 7-9 hours of sleep a night for adults up to age 65, and 7-8 hours for those over 65. Children need more sleep as they are growing. It is recommended that, school children (5-13 year olds) get 9-11 hours of sleep and for teenagers (14-17 year olds) 8-10 hours per night. Quality of sleep can be affected by a number of different factors, some listed below.
"Relax and unwind. An hour before bedtime, try doing calming activities such as reading with a glass of warm milk, listening to relaxing music, or taking a bath or shower. Try limit TV or computer time before bed."
Daily exercise will help tire you out by the end of the day. Try to avoid intense workouts close to bedtime, as it can take a while to unwind and relax.
Alcohol, cigarettes & caffeine can decrease sleep quality. Try to avoid these and heavy meals close to bedtime. If you’re still hungry after dinner, try having a snack such as a banana or yoghurt instead.