Did you know that consistently getting less than five hours of sleep a night can double your risk of stroke, heart disease, or heart attack?
We had no idea and we’re pretty sure you are in the same boat. Medical research has found a link between lack of sleep, weight gain, and diabetes. There’s plenty of reasons to take the subject seriously. If you don’t sleep well, now’s the time to make a change.
Getting good quality sleep is just as important as your sleeping position. This is another thing that many of us are getting wrong.
Your bedroom needs to be your own personal sleep cave. It should be clutter-free and restful. Every aspect of this important environment should be geared toward relaxation.
Another idea would be to Feng Shui your bedroom. This is a Chinese practice that is widely practiced the world over.
If you struggle to fall asleep consider some blackout curtains and an eye mask. This is a must, particularly for those that are shift workers.
What Is The Optimal Temperature For Your Bedroom?
The right temperature is critical when sleeping. If you are too hot or cold, this can keep you tossing and turning.
You will then wake up over-tired and fatigued. It is recommended that 15-19 degrees (60-67F) Celcius is just right.
Do You Have A Sleep Debt?
As many of us don’t get enough regular sleep, it’s easy to grow accustomed to poor sleeping habits.
In our modern times of extensive use of mobile phones, tablets, and computers, the exposure can hinder your brain from relaxing and winding down. Be sure that you turn off anything that emits blue light and if possible leave these items out of your bedroom altogether!
This is why such a high proportion of the population has sleep disorders. Every night that you don’t fulfill your minimum quota of sleep you accrue a debt. This is never beneficial and will cause long term issues if not addressed.
Lose Sleep, Lose Your Health
via Huffington Post
When your Melatonin levels are depleted, you feel sleepy and fatigued. Sleep deprivation can have wide-ranging effects and contributes to the deterioration of your mental health, which as we know, is your real wealth.
This chart includes some alarming facts. It’s time to sit up and take notice. If you are carrying excess belly fat, you can bet it is linked to your sleep or lack of. Be sure to try the Sleep Doctors Overnight Shrink Drink. This is something that is proven to work.
How Much Sleep Do We Really Need?
via Sleep Foundation
The amount of sleep you need each night is dependant on your age group. It will also change during your lifetime. As you can see from the chart above, the hours required begin to reduce in our teenage years. They are the lowest when we’re 65 years or older.
Sleep is a vital restorative process that can affect overall health. Days without sleep can result in psychotic symptoms, irrational behavior, anger, and depression.
21 Tips To Get Better Sleep
via She Knows
Getting into a routine of going to bed at the same time is another good habit worth forming. You could also write in your journal and review your day.
You can also try a relaxing bath or read a chapter of a good book. Be sure to avoid heavy meals, fast food, and falling asleep with the Tv on.
This will keep your brain active and if reading, use low lights. This will ensure that you fall asleep and stop your brain from being overstimulated.
How Much Sleep Is Enough?
Lack of sleep can also play havoc with your skin, your weight, and general appearance. The guidelines above from Mercola are an excellent reference.
It’s also important to remember that your body knows when it needs sleep and has had enough. It’s up to you to know the signals.
How To Fall Asleep In One Minute
If you suffer insomnia, we highly recommend that you learn meditation. This is an excellent tool that naturally slows your mind down and prepares it for rest.
The 478 Breathing Technique is one of the suggestions in the above infographic and it is something that is easy to follow and works a treat.
3 Ingredient Sleep Spray
via Daily Health Post
This amazing 3 Ingredient Oil Spray from Daily Health Post is so easy to make yourself and you simply spray it on your feet 10 minutes before you go to bed. You won’t believe what a difference it will make!
You need just 3 essential oils – Chamomile Essential Oil, Lavender Essential Oil and Magnesium Oil.
Just mix the 3 oils together in a spray glass bottle using the quantities above, cover, and shake the bottle to mix them up.
How To Get The Best Sleep
Magnesium is a crucial element to assisting your body get the proper night’s sleep that you need for your health and well-being. It’s much healthier than using prescription drugs which can significantly distort your sleeping habits and patterns, with adverse effects on your health.
Knowing which foods are naturally rich in Magnesium can make a huge difference to your health and lifestyle. Dark leafy greens, Nuts, Seeds, Beets, and Fish are an excellent source. You’ll be pleased to know that Dark Chocolate is too.
How Much Sleep Do Kids Need?
If you’re a parent or grandparent, this chart will ensure that the kids are getting the required amount of sleep for their wellbeing.
It covers all ages from newborn to 13 years old. Each child develops at their own pace but this is a really good guide.
Your Brain On Sleep
via Huffington Post
You’ll be totally surprised by what happens to your brain during the 5 stages of your sleep cycle!
How you sleep, the amount and type of sleep have a major impact on your health and immune system. Your energy levels are also hugely dependant on you getting sufficient z’s!
How Much Sleep Does A Baby Need?
The timing of sleeping hours for a baby also has an effect – there’s quite a substantial difference between whether it’s a daytime sleep or at night.
Baby Napping Guide
via The Expecting Mama’s Network
Babies need their beauty sleep and proper naps too! This handy chart shows how many naps and the length of naps needed for your little one, up to the age of 12 months old.
Pregnancy Sleep Guide
This guide will come in handy for those that are pregnant. It shows the amount of sleep you need. Be sure to Pin for future reference.