Answering all your frequently asked questions about sleep

If you have trouble sleeping, you are not alone. It is estimated that between 50 and 70 million Americans currently suffer from a sleep disorder, with more than one-third of adults suffering from it Don’t sleep enough. It’s a problem enough for one in three adults Nap daily To help make up the difference.

Adults should get in between Seven and nine hours of sleep every night, but with the stresses of life, it can be difficult to find the rest your body needs. However, with these trading tips and tricks, you can find yourself… Counting sheep This is much faster – and Stay asleep For a longer period.

How much sleep do I need?

Adults should Sleep between seven to nine hours Every night. The appropriate amount of sleep for children varies according to age, and experts recommend napping for those under 7 years of age. If you’re concerned about how much sleep (or lack thereof) you’re getting, you can use Sleep tracker To help monitor your sleep schedule.

Recommended sleep according to age

age	Recommended sleep
Children (under 4 months)	Varies
Children (from 4 months to 1 year)	12 to 16 hours
Young children (1 to 2 years old)	11 to 14 hours
Middle-aged children (3 to 5 years old)	From 10 to 13 hours
Older children (6 to 12 years old)	From 9 to 12 hours
Teenagers (ages 13 to 18)	8 to 10 hours
Adults (19 years and older)	7 to 9 hours

source: National Heart, Lung, and Blood Institute

How can I improve my sleep quality?

It is important to take into account not only the amount of sleep but also the amount of sleep Sleep quality To achieve truly restorative rest. Change your Sleeping habits Before bed, incorporate relaxing activities such as reading a book, taking a shower, Meditation Or existence A cup of tea. Avoid electronics and artificial light and take Magnesium before bed.

How can I get a better night’s sleep?

Think about how The room is prepared for sleeping. For example, room darkening curtains can block out extra light so you can sleep in on lazy Saturdays. If your mattress is lumpy, consider upgrading to one of our mattresses Favorite mattresses For more comfortable sleep without tossing and turning. There are also tons of Sleep technology To help you sleep faster and longer, such as Sleep headphones, Sleep appsAnd smart sleep masks and white noise machines.

How does age affect sleep?

As we age, we tend to Sleep less. the Average sleep It decreases to 6.5 to 7 hours at night, and it becomes difficult to sleep and stay asleep, as older people wake up an average of three or four times a night. This could be because Frequent urination, anxiety, insomnia And discomfort from chronic diseases.

What can I do if I’m having trouble falling asleep or staying asleep?

Make your bedroom ready for sleep by dimming the lights, adding blackout curtains, and lowering the temperature. Try to exercise during the day and limit your caffeine and alcohol intake before bed. Our health editors suggest it, too Favorite sleep productssuch as the Sleepy Sleep Mask or the Hatch Restore 2 Sunrise Alarm Clock. You can also use effective Sleep tipslike 10-3-2-1-0 Sleep hackTo fall asleep faster and enjoy more restful sleep.

Is a nap helpful?

There are several Benefits of nappingincluding reducing fatigue, increasing alertness, and improving performance. You also benefit from better memory and faster reaction time to stimuli. However, napping during the day can affect your sleep at night. Some research also links naps longer than an hour to high blood pressure, diabetes, and heart disease.

How does food affect sleep?

Alcohol is known Sleep deterrentBut there are other foods and drinks that can prevent sleep. Spicy and acidic foods should be avoided as they can cause heartburn at night. Foods high in fat and protein can make you sleepy during the day, but complex carbohydrates can be a great choice before bed.

What are the signs of a sleep disorder?

Mayo Clinic lists several of them Symptoms of sleep disordersWhich includes excessive fatigue during the day and difficulty sleeping or staying up at night. You may feel tingling in your arms or legs, or you may move a lot during your sleep and grind your teeth. Breathing disturbances, such as grunting, grunting, or gasping for breath, can indicate a sleep disorder. If you think you may be experiencing symptoms of a sleep disorder, seek help from your doctor.

What happens if I don’t get enough sleep?

If you don’t get enough sleep, this may happen Affects your immune systemwhich increases your risk of contracting the disease. Maybe even It leads to chronic diseasessuch as high blood pressure, diabetes, and heart disease, which leads to shortened life expectancy. Instead of risking your health, think about these things Tips to control your sleeping habits.

What can I do if I wake up frequently during the night to urinate?

Nocturia, or Frequent urination at nightIt can disrupt the quality of your sleep. To help, try Avoid eating and drinking before bed Limit alcohol and caffeine. Take any medications early in the day when possible, and be sure to use the bathroom before bed. If you are concerned about urination during the night, contact your doctor, as medication may be needed.

Which side is best for sleeping?

If you sleep on your side, the best side to sleep on depends on several factors. For example, sleeping on your left side may be better for people with acid reflux or if you are pregnant. Meanwhile, sleeping on your right side may be better for heart disease.

Why do I feel so tired?

It’s easy to feel overwhelmed by daily stressors. Lifestyle problems, lack of exercise, and taking certain medications can all be factors Make it difficult To sleep soundly at night. You may also have poor sleep habits, which can interfere with sleep quality. That’s why WebMD recommend You maintain the three pillars of health: sleep, diet and exercise. By maintaining a Healthy diet and Work regularlyIt has been proven that you can enjoy a better sleep schedule.

Why do we dream?

There is still much to be studied Why do we dream?with experts holding different theories as studies continue. Some experts believe it is an important cognitive function that enhances memory, while others believe it is a way to manage emotions. It could be the brain’s way of processing the events of the day and clearing out unnecessary information. Some experts believe that dreams have no meaning at all and are simply a normal part of sleep that does not carry any deeper meaning.