By Celeste Ketels-February 1, 2024
After pursuing adequate hydration and movement as discussed in a prior Health Tip of the Week, it is essential to attain appropriate sleep. This is one of the most neglected areas of life in the American culture, and not for good reason. There is help for this real-life struggle, and knowing the facts may assist you in making better decisions with sleep hygiene.
The minimum amount of sleep a person needs per night is 7.5 hours and can increase to 10.5 hours for long sleepers. Each sleep cycle consists of 90 minutes (about 1 and a half hours), so five sleep cycles per night is the absolute minimum you should have. Waking up feeling refreshed is a good indication of how much sleep you need. These numbers are not a suggestion, they have been researched and are valid.
In one study, they found that soldiers were 98% accurate on the range if they had at least seven hours of sleep. Those who got only six hours were 50% accurate and those with five hours were around 38% accurate. The soldiers with four hours of sleep or less had only 15% accuracy, which is just terrifying. According to Dr. Amen, when you sleep the brain cleans itself and that is why it is critical to have good sleep hygiene.
There is always an excuse to disregard this essential health habit. For example; too busy, not enough time, could not sleep, etc. If you are not sleeping right, you may have increased anxiety, depression, weight, irritability, stress, relapse of addiction, and trouble concentrating. People with adequate sleep tend to be happier, healthier and make better decisions.
Some tips for good sleep are avoiding things that keep your brain awake such as a warm room, using gadgets before bed, alcohol, marijuana, caffeine, and certain foods. Melatonin tends to be misused and can have a negative impact. Try bright light therapy in the morning to help reset melatonin. 5HTP, kava kava and valerian supplements help with sleep. Some good sleep aids which contain these are brainMDs Put Me to Sleep and Restful Sleep, which have been studied for efficacy. Use the link https://shareasale.com/r.cfm?b=1897254&u=3692629&m=65700&urllink=&afftrack= and code HealedBeyondHope to receive 15% off your order.
As you can see, there is help in this area of life that is crucial to your overall wellbeing. Stop making excuses and receive adequate sleep nightly. Get your mind right. Make sleep a priority today! As always, talk to your doctor before beginning any new health regimen.
Celeste M Ketels and The HBH Team
Celeste is the founder and CEO of Healed Beyond Hope located in Millington, MI