Are You Getting Enough Sleep?

Are You Getting Enough Sleep?

Our family tradition of getting ready for bed hasn’t changed in over ten years. Yet, somehow every night for the past two weeks, my children look longingly at me as if it was their first time having their pajamas on at 7:30. I know it seems early, especially when the sun is still out and they’d rather unwind by finishing a TV episode. It can be difficult to put into practice setting a bedtime for children, particularly when they ask to get out of bed often. For that reason, my husband and I have lead our kids to the practice of getting ready for bed at a certain time with “tuck in time” happening at 8:00 sharp.

School years can be demanding. Sleep deprivation can begin to effect your child, and maybe even you, unless you know how to identify the signs. Sleep deprivation may sound harmless unless you’ve had no sleep for consecutive days. The reality is that if your body doesn’t get enough rest it can effect your overall health and potentially minimize performance levels. The signs of sleep deprivation are: decreased immune function, memory problems or lack of ability to be alert, mood swings, overeating, impaired feeling of satiation, improper digestive function, impaired glucose tolerance, weight gain, and hormonal imbalances that can effect your metabolism, thyroid, and endocrine system.

getting enough sleep

Two factors effect sleep deprivation: time and quality.

The best way to prevent sleep deprivation is to get more sleep. Your body needs time to recover from physical activity and mental stimulation, which varies for each person. The amount of time may vary based upon age (see the chart below). The average school-aged child needs 9 to 11 hours of sleep. The average adult needs 7 to 9 hours of sleep per night. Older adults, beyond the age of 65, may only need 7 to 8 hours of sleep per night on average. Beyond the number of hours, quality is also important. Sleep apnea and other disorders can compromise sleep quality. If you experience disordered sleep, it’s best to speak to a professional.

Here are 5 ways to practice a nighttime routine

  1. Turn off all electronics (TV, tablet, phone, etc.) at least one hour before bed. The light from electronics can fool your mind into thinking it’s still daytime.
  2. Sip on a warm cup of calming tea, such as chamomile or peppermint, an hour before bed.
  3. Find a relaxing outlet to end the day. Some ideas include: reading a book, listening to music or audio book, knitting, stretching or doing restorative Yoga poses, writing in a journal, coloring or doodling.
  4. Set a daily reminder to start your nighttime routine. It’s easy to forget when we set out to change our behavior; you may need to remind yourself of your new intentions. In addition, set your phone to vibrate only or “Do Not Disturb” mode before shutting out the lights to prevent disrupted sleep.
  5. Make a list. Clear your mind by writing down your next “to-do” list, grocery list, activity reminders, event preparations, meeting notes, or agenda to clear your thoughts Use an eye mask, ear plugs, fan, or white noise to prevent sleep disruptions

Once you’ve establish some helpful patterns for rest, you will find the benefits will energize your life and help you achieve optimal performance levels. In addition to your weekly workouts, give yourself the opportunity to rest and recover through adequate stretching, restorative Yoga, and staying active by getting in 5,000-10,000 steps a day. As the busyness of the fall season slows down, making time to rest will help your stress levels and propel you toward your fitness goals. Keep moving to sleep well and work hard to slow down.

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