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Are you getting enough sleep?

19 August 2020 | by mubeen@healthpass.pk No Comments
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Whether or not you are sleeping well can be something you are wondering about. Few signs and habits which indicate that you have trouble sleeping are:

  1. It takes you more than 30 minutes to fall asleep.
  2. You have been diagnosed of insomnia
  3. You wake up more than once at night. 
  4. You stay awake for 20+ minutes after waking up in the middle of the night. 
  5. You spend less than 85 percent of your time in bed asleep (Sleepfoundation, 2020). 

Many people have trouble sleeping at night and it is nothing to worry about. There are some techniques and habits which you can adopt that can help you improve your quality of sleep.

How can you improve your sleep?

Many people have trouble sleeping at night and it is nothing to worry about. There are some techniques and habits which you can adopt that can help you improve your quality of sleep.

  1. Stop using screens at least 30 minutes before bed
  2. Follow a consistent sleep schedule and try to follow it regularly
  3. Engage in relaxing activities like reading a book before going to sleep
  4. Avoid caffeinated beverages before going to sleep
  5. Having a daily exercise routine also helps you sleep better

When and how much to sleep?

Whether or not you are getting enough sleep also depends on how much sleep you essentially need. The duration of sleep that you need every day depends on your age. Experts recommend different sleep durations for different age groups (Healthline, 2019). 

Age GroupIdeal Amount of Sleep
0–3 months14–17 hours total
4–12 months12–16 hours total
1–2 years11–14 hours total
3–5 years10–13 hours total
9–12 years9–12 hours total
13–18 years8–10 hours total
18–60 yearsat least 7 hours per night
61–64 years7–9 hours per night
65 years and older7–8 hours per night

Keeping in view the recommended amount of sleep for your age, you can decide the ideal time to sleep for yourself. You can simply count the hours backwards from the time you have to wake up and go to bed at that time
Furthermore, you also need to be mindful of how the Circadian rhythm works. Circadian rhythm is the natural sleep-wake schedule of our brain and we get the strongest sleep drives from 1pm – 3pm and 2am – 4am because of it. It is ideal to utilise one of these times to get a good restful sleep. 

An ideal sleep cycle could also be to match your routine with the sun by going to sleep at 10pm and waking up at 6am. Some experts argue that you get the richest and the most satisfying sleep from 8pm to 12pm. However, there is no set rule and you can opt for whatever works for you and makes you feel good and well rested.

Conclusion

The ideal sleep timings can vary from person to person.  We might not be able to follow a very strict routine but it’s really important to get enough sleep irrespective of when we get it. 

If you still face problems sleeping and have tried different techniques which have not worked for you, go see a doctor . Sleep issues can be linked to other issues and need to be diagnosed by an expert. 


tags:   benefits of sleep, good health, health, healthcare, healthy life, healthy lifestyle, onlinedoctors, sleep, sleep schedule, sleeping, telehealth,

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