Dr. Melissa is joining us this week for another guest blog! She is sharing some great tips about sleep.
Sleep. We all need it but do we all get enough? The answer is a pretty obvious no. Between deadlines and Netflix binges, I think it is safe to assume we’ve all stayed up a little too late when we have an early morning the next day. But, the question is, how does that affect our health? Sure, we’re sluggish the next day, relying too much on caffeine to get us through to “clock out time”, but let’s dig a little deeper!
During rest is when our body does a lot of its natural recovery, so it’s important to make sure sleep is a priority! Getting the correct amount of sleep has been shown to help with heart health, anxiety and depression disorders, metabolism, immune system, Diabetes, and other diseases.
This year has been stressful and different for many of us! That means self care and getting enough rest and sleep is even more important than ever. The accumulative effects of stress are bad enough; don’t let lack of sleep add to that stressful environment.
Tips to getting the BEST sleep possible:
- Stick to a schedule, even on weekends and vacation
- Have a consistent bedtime routine
- Exercise daily for at least 30 minutes
- Make sure you have your ideal bedroom lighting and temperature
- Avoid night time drinks like caffeine and alcohol
- Turn off electronics before bed
How much sleep is the right amount?
Now the question I am sure we are all asking, “How much sleep do I need?” According to the National Sleep Foundation, the recommendations are:
- Newborns (0-3 months): 14-17 hours daily
- Infants (4-11 months): 12-15 hours daily
- Toddlers (1-2 years): 11-14 hours daily
- Preschoolers (3-5 years): 10-13 hours daily
- School age (6-13 years): 9-11 hours daily
- Teenagers (14-17 years): 8-10 hours daily
- Young Adults (18-25 years): 7-9 hours daily
- Adults (26-64): 7-9 hours daily
- Older Adults (65+): 7-8 hours daily
Do you get the recommended amount of sleep for your age? What about your kiddos? Is there a tip listed above that you plan to add to help?
What I’ve noticed about sleep…
For me personally, I average right at 8 hours a night. If I can, I allow myself a nap or two on the weekends if I need it, and I try to limit my caffeine so that I am not too dependent on it. But we all have our days of an afternoon pick-me-up, so don’t feel bad when you just need to hit the coffee shop!
I usually feel bad about going to bed hours before my husband but, I know one thing for sure; I will never feel guilty about my early bedtime again!
Happy sleeping!!
About Dr. Mel
Dr. Mel is one of the Chiropractors on the team with us at Peak Performance Chiropractic in Fort Collins, CO. She is passionate about improving the health of our Fort Collins’ community, one nerve system at a time. She knows the importance of an optimally functioning body; AND that a healthy nerve system is a great place to begin – in adults, kids, and babies alike!
Questions? Give Us A Call!
At Peak Performance, we love helping people reap the benefits of a healthier spine and nerve system. We hope the next person we can help is you! Call us: 970-232-9258. You can even schedule an appointment by clicking here!
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