Sleep is an essential component of a healthy lifestyle, contributing to physical, mental, and emotional well-being. Yet, in our fast-paced modern world, sleep often feels like a luxury rather than a necessity and many people find themselves struggling to get the quality sleep they need. If you find yourself tossing and turning at night, having difficulties falling asleep, or relying on a few too many coffees to get through the day, you're not alone. Fortunately, there are several proven strategies you can implement to enhance your sleep quality and finally wake up feeling refreshed and revitalized. If you're ready to say goodbye to sleepless nights for good, keep reading to learn exactly how much sleep you need, and some of our favorite and practical ways to get the best sleep possible.
How Much Sleep Do I Need?
The amount of sleep an individual needs varies based on factors like age, genetics, lifestyle, and overall health. The National Sleep Foundation provides the following general sleep duration recommendations based on age groups:
- Newborns (0-3 months): 14-17 hours per day
- Infants (4-11 months): 12-15 hours per day
- Toddlers (1-2 years): 11-14 hours per day
- Preschoolers (3-5 years): 10-13 hours per day
- School-age children (6-13 years): 9-11 hours per day
- Teenagers (14-17 years): 8-10 hours per day
- Young adults (18-25 years): 7-9 hours per day
- Adults (26-64 years): 7-9 hours per day
- Older adults (65+ years): 7-8 hours per day
It's important to note that these are general guidelines, and individual variations exist. Some people might feel well-rested and function optimally with slightly more or less sleep than the recommended range. The key is to pay attention to how you feel during the day and to be your own detective. Signs that you might not be getting enough sleep include:
- Daytime sleepiness: Struggling to stay awake during routine activities.
- Difficulty concentrating: Finding it hard to focus, make decisions, or remember things.
- Mood changes: Feeling irritable, anxious, or even depressed.
- Impaired performance: Experiencing a decline in work, school, or daily task performance.
- Increased appetite: Craving high-calorie, sugary foods due to
- disrupted hunger hormones.
- Weakened immune system: Getting sick more frequently than usual.
- Microsleeps: Brief moments of sleep that you're not aware of, which can be dangerous, especially while driving.
Quality of sleep is equally important as quantity. Even if you're spending the recommended amount of time in bed, poor sleep quality can lead to the same negative effects as insufficient sleep. Factors that contribute to sleep quality include maintaining a consistent sleep schedule, creating a comfortable sleep environment, managing stress, and avoiding stimulants before bedtime.
Ready to commit to better sleep? Curated's 9 Tips for a Great Night's Sleep
1. Create a Consistent Sleep Schedule
Your body operates on a natural sleep-wake cycle known as the circadian rhythm. Try to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally. Avoid taking naps during the day as the desire for sleep at bedtime tends to decline after a nap, especially one taken late in the day. Try to save taking naps only for times when not doing so poses a risk to your health or safety, such as when you are driving and start to feel sleepy.
2. Abstain from nicotine, alcohol, and caffeine
Alcohol may initially make you feel sleepy, but after a few hours it serves as a stimulant, which could lead to more awakenings and poorer quality sleep later in the night. Avoiding stimulants like coffee, tea, chocolate, and cola in the afternoon and evening may improve your ability to sleep. Nicotine has a stimulating effect that can postpone the start of sleep.
3. Create a Comfortable Sleep Environment
Make your sleep environment conducive to rest. Ensure your mattress and pillows are comfortable and supportive. Keep the room cool, dark, and quiet. Consider using blackout curtains and earplugs if needed. Investing in a good-quality mattress and comfortable bedding can significantly improve your sleep.
4. Limit Screen Time Before Bed
The blue light emitted by phones, tablets, and computers can interfere with your body's production of melatonin, a hormone that regulates sleep. Aim to avoid screens for at least an hour before bedtime or use devices with a "night mode" that reduces blue light exposure.
5. Design a Relaxing Bedtime Routine
Engage in calming activities before bedtime to signal to your body that it's time to wind down. This could include reading a book, practicing gentle yoga, taking a warm bath, or listening to soothing music. Avoid stimulating activities like working or watching intense shows right before bed.
6. Stay Active During the Day
Regular physical activity can improve sleep quality. However, try to finish intense workouts a few hours before bedtime as exercise can initially boost alertness. We all know that those who exercise regularly tend to sleep better, but exercising right before bed may have the opposite effect as exercise stimulates the release of the stress hormone cortisol which makes it difficult to fall asleep.
7. Manage Stress and Anxiety
Stress and anxiety can wreak havoc on your sleep. Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to calm your mind before bed. Consider keeping a journal to jot down your thoughts and worries, helping clear your mind for sleep.
8. Consult a Healthcare Professional
If you've tried these tips and still struggle with sleep, it might be a good idea to consult a healthcare professional. They can help identify any underlying sleep disorders or provide personalized advice.
9. Supplement Smartly for Sleep
In addition to lifestyle changes, good-quality supplements can be a great way to support a healthy sleep routine. Common nutrients often supplemented for sleep include magnesium, melatonin, tart cherry, and reishi. If you're looking to add supplements to your routine, check out our Sleep Support Collection, or try one of our sleep favorites below.
Klaire Labs-Magnesium Citrate 150 Mg 90 Vegcap
Banyan Botanicals-I Sleep Soundly 90 Tabs
Pure Encapsulations-Magnesium (Glycinate) 120 Mg
Klaire Labs-Magnesium Glycinate Complex
Are you interested in quality supplements you can trust? Become a member and let us take the guesswork out of wellness and supplements for you.
About the author.
Emily Alexander, M.Ed, FNTP—Emily is a Nutritional Therapy Practitioner with Curated Wellness. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master’s of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.
The information presented on this website is intended for educational purposes only. Statements within this site have not been evaluated or approved by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any specific condition or disease, nor is it medical advice and should not be considered a substitute for professional medical expertise. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health conditions or concerns. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change or new health program. Curated Wellness does not take responsibility for any health consequences of any person or persons following the information in this educational content.
