The average adult needs between seven and nine hours of sleep daily. Sleep affects quality of life and your physical and mental health. According to the Journal of Clinical Sleep Medicine (JCSM), insufficient sleep has even been linked to various chronic diseases, including:
- Cardiovascular disease
- Heart disease
As you know, sleep plays a key role in your health and well-being. Each day, we aim for quality sleep and optimal living and functioning.
How long has it been since you’ve had a really good night of sleep? Can you even remember the last time? Here are 8 tell-tale signs you can look for that will help you identify a good night’s sleep when you have one.
What is a good night’s sleep? For some of us, it’s an elusive treat. But, what if there was a way to improve your odds of getting a good night’s sleep? Try these top 10 secrets and get that restful, restorative sleep you deserve.
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Morning routines. They can make or break your day before you’re even out of the bed – especially if something interferes with that first cup of coffee, or someone beats you to the bathroom. A morning ritual; however, is something different. It is deeper. It gives you the opportunity to start the day on a positive note – no matter what the rest of the day entails.
One of the most important things you can do for good physical health and your overall well-being, is to get an adequate amount of sleep each night. The U.S. National Library of Medicine recommends that school aged children get at least 10 hours of sleep daily, teens between 9 and 10 hours daily, and adults between 7 and 8 hours daily. Establishing a healthy bedtime routine will help you to accomplish this adequate sleep goal.
Gratitude. It’s a simple word that often gets lost in the shuffle of trying to get through your daily life. When life weighs heavily on you, practicing gratitude can bring about bigger changes and benefits than you realize.
According to Psychology Today, there are seven benefits to practicing gratitude that have been scientifically proven. One of the benefits is better sleep.
Here are some additional benefits of gratitude:
- Physical Health Improvements
- Relationship Building (increasing your network of friends and acquaintances)
- Better Psychological Health
- Enhances Empathy while Reducing Aggression
- Builds Self-Esteem
- Improves Mental Strength
- Improves Sleep
Restful sleep is essential for overall health and well being. It plays an important role in your physical health, mental health and quality of life. But, for many Americans, getting a good night’s sleep is a challenge, particularly for those with back pain, and particularly for those whose mattress is working against them, rather than for them.
Different light sources are a significant part of our everyday life. Especially during those dark and gloomy winter evenings, when we spend most of our time before bedtime exposed to different lights; for example, the illumination form TVs, computers, different lamps, and even our smartphones. Recently, many researchers and scientists are claiming that our sleep is being affected by this light, which usually comes from light emitting diodes, to the point that many people have reported serious sleep issues. For many of us it might sound a bit silly and unbelievable. After all, how can a light be disrupting our sleep cycles and schedules? But there is a scientific proof that luminescence, especially the variety from LED lights that provide cool white and blue illumination, and that is very commonly used as home lighting, solar security lights, and is even found in our smart devices, can be very harmful to our sleep.
Whether you’re on vacation staying in a hotel or staying with friends, it takes a little time to get used to sleeping in an unfamiliar bed. The first couple nights can be rough, but you’ll manage. However, trying to sleep on the uncomfortable hotel mattress with too-tight sheets or too-soft pillows can make for an uncomfortable night’s sleep.