Unplug & Recharge: Are You Getting Enough Zzz?

It's no secret that sleep makes you feel better, but its benefits go beyond banishing pesky under-eye circles and mid-day yawns. Some people can function on 5 hours of sleep. Some on 6 hours and others on 7. Personally I need at least 9 hours of sleep each night in order to feel refreshed and recharged the next morning. On the weekends 10 is a treat and occasionally 11 is pure bliss. Unfortunately most week nights I average about 8; however for me, anything less will result in a horrible headache by 3 pm the next afternoon. My family and friends who can thrive on much less sleep think that I am crazy to sleep for so long. The truth is some people just need more sleep than others. How much sleep does your body really need? How can you squeeze in those extra hours? Read on to find out.

There are a handful of reasons why one may have trouble sleeping, a few may include the following: 

• Stress which can be triggered by school or job related pressures, relationship issues, etc. Usually the sleep problem disappears when the stressful situation passes, but if short term sleep issues like insomnia are not dealt with from the beginning they can persist even after the stressful situation passes.
• Drinking alcoholic or caffeinated beverages in the afternoon, evening, or right before bed can result in sleep difficulties. However, some people are unaffected by caffeine and can enjoy those late night cups of joe. If you are unsure about whether or not caffeine will affect your sleep schedule, save the testing for the weekends or the next time you can sleep in.
• Trying to sleep in a room that is too loud, cold, hot, or bright can prevent you from falling asleep. Since living in college dorms is often noisy and roommates' schedules vary, I have grown accustomed to sleeping with earplugs, and an eye mask, and keeping extra blankets on hand. Thus environmental factors won't disrupt my sleep and my sleeping pattern won't disrupt my roommates!
• Exercising your body and/or your brain right before getting into bed can disrupt your ability to fall asleep. I have a routine before bedtime where I wind things down before going to sleep.
• Traveling also disrupts one's sleep, especially jet lag and traveling across several time zones. This can upset one's biological or “circadian” rhythms.

How much sleep do I need every night?

• Newborns (0-3 months): 14-17 hours per night
• Infants (4-11 months): 12-15 hours per night
• Toddlers (1-2 years): 11-14 hours per night
• Preschoolers (3-5 years): 10-13 hours per night
• School Age (6-13 years): 9-11 hours per night
• Teens (14-17 years): 8-10 hours per night
• Young Adults (18-25 years): 7-9 hours per night
• Adults (26-64 years):7-9 hours per night
• Older Adults (65+ years): 7-8 hours per night

According to the National Sleep Foundations these statistics present the "recommended" hours of sleep per night based on age. However, more or less sleep may be appropriate depending on the individual. For the detailed chart click here.

How can I get enough sleep every night?

• Keep a regular sleep/wake schedule
• Avoid caffeine four to six hours before bed and minimize daytime consumption
• Don’t smoke, especially near bedtime or in the middle of the night
• Avoid alcohol and heavy meals before sleeping
• Get regular exercise (but not right before bedtime)
• Minimize noise, light and excessive hot and cold temperatures in the bedroom
• Develop a regular bedtime and go to bed at the same time each night
• Try and wake up without an alarm clock 
• Attempt to go to bed earlier at night to ensure that you’re getting enough sleep

What are the benefits of getting enough sleep every night?

• You'll be happier!
• Improved memory
• Your mind works hard while you are asleep to process your waking memories. 
• Bye, bye inflammation
• Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging and research has shown that people who sleep for six or fewer hours a night have higher blood levels of inflammatory proteins 
• Building muscles will be easier
• The body heals its cells & tissues while you are asleep
• Improved learning
• Adults who get enough sleep have better short-term memory
• You'll be a better & a safer driver!
• People who sleep more and less likely to be obese
• Researchers have found that not getting enough sleep will stimulate one's appetite
• Sleep = HEALTHY SKIN!
• Bye, bye under-eye dark circles & sallow skin...HELLO GORGEOUS!
• Treating your body to the rest it deserves helps to prevent migraines & other headaches
• Stronger immune system
• Lack of sleep = weakened immune system which can lead to a host of diseases and an increased chance of cancer

Instead of tweeting and surfing the net until the wee hours of the morning, consider unplugging and recharging your body to give it the full night of sleep that it deserves because adequate sleep is essential to one's health and it benefits one's heart, mind, weight, mood, and more. 

Sincerely,

JEN

You can keep up with Sincere and JENunie while on the go! Simply subscribe to me through Google+ or by email to receive an email for every new post.

For more information:

Business Insider: 23 Incredible Benefits of Getting More Sleep

American Psychological Association: Why Sleep is Important and What Happens When You Don't Get Enough