Tips for a Better Night's Sleep

Most people do not feel that they have rested well, or enough, when it’s time to rise in the morning. The good news is there are things we can do to improve our sleep. Getting a good night’s rest can affect one’s mental and physical health, and overall quality of the day ahead.  While we don’t all need the exact same amount of sleep, a study by the National Sleep Foundation Scientific Advisory Council provides recommended sleep amounts by age.

In this email, we review your basic sleep news and highlight a few things that YOU can do to help achieve good rest every night.

Newborns (0-3 months): 14-17 hours each day
Infants ( 4-11 months): 12-15 hours each day
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5): 10-13 hours
School age children (6-13): 9-11 hours
Teenagers (14-17): 8-10 hours
Younger adults (18-25): 7-9 hours
Adults (26-64): 7-9 hours
Older adults (65+): 7-8 hours

In addition to the sleep need ranges above, many other factors can play a part in your sleep needs and the quality of sleep you achieve. The first step is to "prepare for sleep." Beyond our “getting ready for bed routine,” think about your surroundings and bedtime rituals. Studies have shown that these 3 tips below may help improve your quality of sleep.

1) Get the Right Lighting
Soft white lighting is good for shutting down our brain. Dim the lights or just have one or two lamps lit within an hour of bedtime. Around this time also shut off electronics, including the TV! Electronic screens, such as the TV, tablets, phones and computers emit a blue light that restricts our production of Melatonin. Melatonin is a chemical that human bodies produce to control our sleeping and waking cycles.  So, be sure to "unplug" at night.

2) Find a Comfortable Temperature
When falling asleep, your body temperature lowers. For adults, lowering the temperature of your bedroom to 60-67 degrees can help that happen more quickly. Infants and young children do better with a temperature of 65-70 degrees. The best environment for sleeping is a place that is cool, dark and quiet.

3) Mind Your Bedtime Food and Drink
What you eat and drink late in the day can have a huge impact on the quality of sleep you achieve. Good evening snacks include whole grain crackers, nuts (including walnuts, almonds and cashews).  Avoid caffeinated drinks in the evening and try not to each too close to bedtime.

Bonus Tip!  
Use an appropriate absorbent product to stay dry and comfortable through the night!  SHOP NOW!