It's March which means it's time for National Sleep Awareness Week. The perfect time of year to check your habits and prioritize good rest, today – and every day – we are here to help you make it happen. Read on to explore why we need sleep and for three simple tips to improve your sleep quality – hint: cozy pajamas are in there.
How Much Sleep Do I Need?
Ever ask yourself questions like “How much sleep do adults need?”, “Is 5 hours of sleep enough”, or “How long should a nap be?”
Turns out, most experts agree, that the amount of sleep required varies based on age, lifestyle, and individual needs. However, the general recommendation for most adults is 7-9 hours per night. Children and teenagers with growing bodies require more sleep, ranging from 9 to 12 hours. And adult naps should only be between 15 to 30 minutes. Otherwise, they can make you groggy and lead to difficulty falling asleep at night.
However, it’s not just about the total number of hours you sleep. The quality of your sleep is equally important. Sleeping through the night without disturbances, going through different sleep cycles, and waking up feeling rested are all signs of healthy sleep.
Physical Health Benefits of Better Sleep
Sleep plays a crucial role in maintaining good physical health. Science has found that during sleep, the body repairs and regenerates cells, tissues, and muscles. It also helps to regulate hormones that control appetite and metabolism, which can support weight management.
Additionally, sleep boosts the immune system, making it easier to fight off infections and illnesses. But that is not all. The benefits of sleep include improving brain function, memory, and concentration.
Warning: Lack of Sleep Can Lead to Serious Health Problems
On the other hand, the effects of sleep deprivation have been linked to a range of chronic conditions, including heart disease, high blood pressure, diabetes, and even stroke. The fact is, that prioritizing sleep can reduce the risk of both short-term and long-term health problems, making heathy sleep an essential aspect when it comes to prime physical health.
Sleep Hygiene Improves Mental Wellness
While sleep benefits the body, it also plays a vital role in mental wellness. Quality rest helps regulate mood and reduce stress. It allows your brain to consolidate memories, process emotions, and remove waste products accumulated throughout the day.
Lack of sleep has been linked to mood swings, difficulty concentrating, and even more severe mental health issues like depression and anxiety. Lack of sleep makes it harder to manage and cope with daily challenges, creating a cycle that negatively impacts emotional well-being.
Enjoying good sleep hygiene like movement, routines, and environments - hello cute pajamas and cozy bedding. It should be on the top of everyone’s must-do list for improving mental wellness.
Tips For Going to Sleep and Staying Asleep
If you're having trouble falling asleep or staying asleep, don’t worry - you’re not alone. Fortunately, there are many effective ways to improve sleep quality. Here are three simple tips that can make a big difference.
Tip 1: Movement For Sleep
Moving the body during the day and before bed can significantly impact your ability to fall and stay asleep. From team sports or running and hiking when the sun is up or yoga and light walking and stretching when the sun is down, exercise leads to deeper stages of sleep. Want to give yourself a little encouragement to get up and going? Try on some loose, comfortable women's loungewear outfits that will relax the body and mind.
Tip 2: Routines For Sleep
Establishing a consistent routine is one of the most effective ways to enjoy better sleep. Going to bed and waking up at the same time every day helps to regulate your circadian rhythm, making it easier to fall asleep and wake up naturally.
Plus, creating a calming pre-sleep routine can signal to your body that it’s time to relax. Putting the phone down, turning the TV off, and reading, listening to soothing music, or practicing mindfulness can help you relax.
Tip 3: Environment for Sleep
Environment plays a major role in how well you go to sleep. Make your bedroom a sanctuary for rest by ensuring it’s dark, quiet, and cool. Blackout curtains or an eye mask can help block out light, while earplugs or a white noise machine can reduce disruptive sounds. Keep the room at a comfortable temperature, ideally between 60-67°F, as this range has been shown to promote deeper sleep.
Most importantly of all, if you want a good night's sleep, invest in high quality mattress, pillows, and comfy, cozy, premium pajamas made from luxury fabrics. Fleece Pajamas, cotton pajamas, satin pajamas – anything that touches your body should provide the comfort you deserve.
Sleep Tight, Everything Will Be Alright
Sleep is not a luxury—it’s a necessity, and by making it a priority, you can unlock countless benefits for your body and mind. So, as we celebrate National Sleep Awareness Week, remember that taking care of your sleep is a step toward taking care of yourself.
