Ensuring good sleep is an essential aspect to our health and wellbeing. Adequate, good-quality sleep is necessary to allow us to function optimally. Unfortunately, because of busy schedules and stressful lifestyles, many people find it challenging to sleep enough.
While some people consistently get their 7-8 hours each night, others are barely hitting that six hour mark. This article will explain the effects of sleep deprivation, provide tips to develop a healthy sleep routine, and explore if six hours of sleep is enough.
What Happens if You Don't Sleep Enough?
Not getting enough sleep can lead to a cascade of negative health consequences. Physical health, mental health, and even cognitive performance becomes hindered with inadequate sleep.
With consistent poor sleep many people experience overall fatigue, headaches, poor memory, increased irritability, and difficulty concentrating. Not to mention not getting enough sleep tends to weaken the immune system, making people more susceptible to getting sick.
Studies suggest that a lack of sleep is correlated to an increased risk for developing diabetes, heart disease, and other chronic illnesses.
How Many Hours Should I Sleep?
There has been significant research dedicated to investigating how much sleep is ideal.
The amount of sleep you need will depend on your age and lifestyle. People tend to vary in how much sleep they need to feel good and rested.
According to the American Academy of Sleep Medicine and Sleep Research Society, most people should get at least 7 hours of sleep each night. Most people benefit from getting anywhere from 7-9 hours each night, however, researchers are unsure if getting beyond 9 hours is beneficial, or perhaps even harmful (1).
Although some people may regularly function off of less sleep, research is pretty conclusive that six hours is definitely not enough for most adults.
Aim to get at least 7 hours of sleep each night to feel your best and promote good physical and mental health. Be sure to listen to your own body’s needs, because perhaps you’re someone who feels your best when you sleep closer to 9 hours each night.
In addition to sleep quantity, it’s also important to focus on the quality of sleep you’re getting as well. The following section will explain tips to promote a healthy sleep routine and encourage good quality sleep.
What if I Have Trouble Falling Asleep?
It’s not uncommon to have difficulty falling asleep at night due to various factors including stress, anxiety, or perhaps your environment is not optimal to foster sound sleep. Regardless of the reasons, it’s important to establish a healthy sleep routine to promote a relaxed body and mind.
Here are a few tips to promote a healthy sleep routine:
- Remove distractions: To create a sleep-friendly environment, make sure your room is dark and quiet without the distraction of blue light from any electronic devices.
- Schedule your sleep: Following a consistent sleep schedule by aiming to go to sleep around the same time every night helps to regulate your body’s internal clock, making it easier to fall asleep.
- Limit caffeine and alcohol before bed: Having stimulating substances such as caffeine or alcohol close to bedtime can interfere with your body’s ability to wind down and fall asleep.
- Incorporate relaxing habits: To get your body ready for sleep, aim to introduce some relaxation techniques such as meditation, deep breathing, or stretching. You may even choose to light a candle, listen to gentle music, or read a book to promote relaxation.
In addition to the tips above, some people find it helpful to introduce a sleep-promoting dietary supplement into their routine. There are many natural sleep aids on the market such as our sleep aid supplement, Naked Sleep that can help promote restful sleep and can help people fall asleep faster.
Naked Sleep contains ingredients such as passionflower extract and lavender extract that promote relaxation and encourage sleep. Research suggests that passionflower extract increases a chemical in the brain called GABA, which is a neurotransmitter that helps people feel relaxed and tired.
Key Takeaways
Getting enough sleep – and good quality sleep – is vital for our health and wellbeing. While everyone’s individual needs might vary, most adults need anywhere between 7-9 hours of sleep each night. Getting less sleep than this has been linked to reduced ability to concentrate, irritability, and a weakened immune system.
If you have difficulty falling asleep, there are several sleep-promoting habits that you can implement to improve your sleep hygiene. Reducing screen time before bed, staying consistent with your bedtime, limiting caffeine, and incorporating relaxing activities are just a few things that can help encourage good sleep.
Adding a natural sleep supplement such as Naked Sleep is another step you can take to bring your sleep hygiene to the next level, ultimately boosting your energy levels, cognitive functioning, and overall health.
