Do You Suffer From Lack of Sleep? How Much Sleep Is Enough?
When you are lying in bed at night awake, it is easy to imagine that maybe you do not need as much sleep as you think you do during daylight hours.
After all, you are wide-awake, so surely your body is telling you that you do not need to go to sleep yet.
The next morning is a different story as you drag yourself out of bed, feeling exhausted - then you are sure you are suffering from lack of sleep and need more sleep than you are getting.
Research has shown that we all have a "sleep bank", when we do not get enough sleep, we withdraw from the bank and when we manage to sleep in we deposit back into our bank.
This is one reason why it is so hard to know how much sleep is enough when our sleep patterns are disrupted.
Everyone is different and how much sleep is enough depends on factors such as your age, activity level and other individual differences.
On average, adults need 7 to 9 hours, with pregnant women needing at least 8 hours.
As these factors vary so much, the only reliable way to know how much sleep you need is to listen to your own body.
When you can wake feeling refreshed and ready to face the day you will know you are getting enough sleep.
To find out how much sleep is enough for you, you need to find a period of time when you are not stressed out, can use some natural relaxation methods to get to sleep and can allow your body to wake up naturally, using its own natural rhythm.
You will need at least four or five days in a row, preferably a few more, so an ideal time is when you have a holiday from work, school or study.
These times are also times when you may find it is easier to get to sleep, as usual daily stresses are reduced, there is no need to think about work related problems, and there is no need to rush to get up in the morning.
This is a good time to work out how much sleep is enough for you.
Have a Plan Plan to get 9 hours sleep, which is on the high side of average.
Go to bed at a time that will allow you to take half an hour to prepare to sleep, sleep for 9 hours and wake at a time in the morning slightly before anyone else in your household.
Go to bed at the same time each night and follow the same routine each evening.
At the end of five days, you will have a good idea of how many hours you sleep before you wake.
This is the goal sleep time you should aim for in your day-to-day life.
The longer period you can take to work this out the better, because for the first few days you will be paying back your "sleep bank" for hours of sleep you have not had in the days, weeks and months prior.
After all, you are wide-awake, so surely your body is telling you that you do not need to go to sleep yet.
The next morning is a different story as you drag yourself out of bed, feeling exhausted - then you are sure you are suffering from lack of sleep and need more sleep than you are getting.
Research has shown that we all have a "sleep bank", when we do not get enough sleep, we withdraw from the bank and when we manage to sleep in we deposit back into our bank.
This is one reason why it is so hard to know how much sleep is enough when our sleep patterns are disrupted.
Everyone is different and how much sleep is enough depends on factors such as your age, activity level and other individual differences.
On average, adults need 7 to 9 hours, with pregnant women needing at least 8 hours.
As these factors vary so much, the only reliable way to know how much sleep you need is to listen to your own body.
When you can wake feeling refreshed and ready to face the day you will know you are getting enough sleep.
To find out how much sleep is enough for you, you need to find a period of time when you are not stressed out, can use some natural relaxation methods to get to sleep and can allow your body to wake up naturally, using its own natural rhythm.
You will need at least four or five days in a row, preferably a few more, so an ideal time is when you have a holiday from work, school or study.
These times are also times when you may find it is easier to get to sleep, as usual daily stresses are reduced, there is no need to think about work related problems, and there is no need to rush to get up in the morning.
This is a good time to work out how much sleep is enough for you.
Have a Plan Plan to get 9 hours sleep, which is on the high side of average.
Go to bed at a time that will allow you to take half an hour to prepare to sleep, sleep for 9 hours and wake at a time in the morning slightly before anyone else in your household.
Go to bed at the same time each night and follow the same routine each evening.
- Don't eat a large meal in the evening and avoid fatty or over spicy foods.
- Don't drink any alcohol and don't have any caffeine drinks or fizzy drinks after lunch.
- If possible go for a walk in the afternoon or early evening.
- Do something relaxing in the evening.
Listen to some music, perhaps do some gentle stretching exercises like yoga, watch a documentary or a romantic movie, or read a book you enjoy. - Do not watch any violent TV programs, or read a horror story.
- Half an hour before bed, start winding down.
If you have the lights on, turn them down low, or turn off the main light and put on a lamp. - Prepare your sleep area.
Close the blinds or curtains and cover any electrical equipment that emits light with a thick cloth or box, ensuring there is adequate ventilation.
If you like to have a glass of water by the bed, put it there now.
If you need ear plugs to block out external noises, make sure they are within easy reach. - Take a warm bath or shower and massage some cream into your legs and feet.
Burn some incense in your bedroom. - When you get into bed, think about the darkness, your comfortable bed and secure house.
If you have some sleep music to listen to, turn it on. - If busy thoughts crowd into your mind, acknowledge them and make a conscious decision to push the thoughts away.
Tell yourself you will deal with them in the morning.
If necessary, have a pen and piece of paper by the bed to write things down so you don't have to worry about forgetting them.
At the end of five days, you will have a good idea of how many hours you sleep before you wake.
This is the goal sleep time you should aim for in your day-to-day life.
The longer period you can take to work this out the better, because for the first few days you will be paying back your "sleep bank" for hours of sleep you have not had in the days, weeks and months prior.
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