For some, getting enough sleep is a sought-after idea and nothing more. Being satisfied with shut-eye can escape even the best of us. Sometimes it requires team effort.
Sleeping well for at least 7 hours a night (as experts suggest for adults) is the best way to be fresh and alert for the next day. “My parents made sure we kept a bedtime when we were growing up,” said Jharen Nelson, a recent college graduate and health administrator. “When I went to college, I kept it up because I knew I wouldn’t function well the next day without it.”
While feeling ready for the day is a huge benefit, experts note there are many other benefits to getting your sleep, such as:
- A positive mood
- A healthy heart
- Controlled blood sugar
- A stronger immune system
- Less stress
- Better athleticism
- Maintaining a healthy weight
- Mental clarity and good memory
But it can be a lot easier said than done. Some helpful reminders to get a good night’s rest include:
Count sheep, not likes. It’s crucial that you take control of your screen time. Our sleep and wake cycle is controlled by something called a circadian rhythm. When the sun is up (or light is around), it tells our brains to stay awake, whereas sundown means it’s time to sleep. Too much screen time is a problem for all ages. We bring tech (with lit screens) to bed – there are always emails to read, recipes to save, and social media giggles to have.
That said, bedtime isn’t a good time for scrolling. “We did a nationwide poll and found that keeping phones out of bed was the behavior people were least willing to do,” said Joseph Dzierzewski, PhD, vice president of research and scientific affairs at the National Sleep Foundation and a licensed clinical psychology professor at Virginia Commonwealth University.
Studies show that 2 out of 3 teens, for example, get less than the amount of sleep they should get. “This is probably one of the biggest areas for sleep improvement,” said Dzierzewski.
Move, but not too close to bedtime. How can you stay active if you’re sleep-deprived? Get moving, experts say. It can be tough to start or maintain an exercise program when you’re exhausted, but you’ll sleep better. Experts agree getting at least 30 minutes of activity several times per week can help you fall asleep faster and sleep deeper. Two tips: Find an exercise program you can stick to, and try not to exercise too close to bedtime. The increase in body temperature and release of endorphins (happy brain chemicals) can keep you awake.
Sip and snack wisely. It might be tempting to have a glass of wine or a steaming cup of coffee before bed, but don’t do it! “Alcohol, nicotine, caffeine, and heavy meals too close to bedtime can disrupt sleep,” said Dzierzewski. Stick to no alcohol, caffeine, or large meals at least 2 hours before bedtime. Watch out for hidden caffeine, too, like in chocolate, some desserts, and even some teas.
While sleep seems like a very personal thing, it can truly take a village to adopt new sleeping habits. No matter what family structure you have, working with the people in your household can help you develop a routine that’ll set your sleep straight.
Sleep Tips for Parents and Caregivers
Those under your loving, watchful eye will need different hours of sleep depending on their age. Understanding your loved ones’ different sleep needs can set you up for success. Keep the suggested hours of sleep in mind as your little ones grow or if you’re caring for older relatives:
- Newborns (16-18 hours/day)
- Preschoolers (11-12 hours/day)
- School-age children (at least 10 hours/day)
- Teenagers (9-10 hours/day)
- Adults (7-9 hours/day)
- Older adults (ages 65 and over) 7-8 hours/day
To encourage others (especially little ones) to adopt healthy sleep habits as well, use these tips:
Make bedtime fun. Experts note the benefit of a bedtime routine that’s consistent, fun, and calming vs. a punishment. Have a bedtime routine – whether this includes a warm bath or bedtime story that signals time for sleep. “You want to let the child know what to expect and give their bodies a chance to wind down,” said Dzierzewski.
Set a good example. Go to bed early (or on time) to show others in your home that it’s a smart thing to do. If they see you up late or devaluing sleep, your family members may do the same, said Dzierzewski.
With children, find ways to demonstrate the importance of sleep and that it’s not just for kids. Consider words like, “‘Mommy is going to bed too, so she’ll have a great day tomorrow!’ The worst thing you can do is associate staying up late with something positive or adult,” he said. “Bad habits like bringing tech or foods that are high in sugar to bed can teach children that it’s OK to let things outrank good sleep.”
Keep your routine, but be realistic. Good sleep habits aren’t just for when you’re at home or during the school year. If you’re traveling, try to keep your routine and bedtimes in place. Still, no one – including your child – is a robot. Life happens, but make staying up the exception and not the rule.
Sleep Tips for Partners and Spouses
While your partner may be your best friend, when it comes to getting good sleep, they can be your worst enemy. From snoring, to tossing and turning, to preferring different room temperatures, couples may find it tough to be equally yoked in sleep. Some have even signed on to what’s called a “sleep divorce” – still married, but sleeping soundly separately.
To reach happily rested ever after, try these tips:
Get tested. About 39 million U.S. adults have sleep apnea, with more going undiagnosed. With it often comes heavy snoring and tossing, which can keep you and your partner from getting a good night’s rest. Many solutions, from CPAP machines to outpatient nasal surgery, may help. Talk to your doctor. One thing to note: Kids can have sleep apnea too.
Talk about it. Good communication breeds good relationships. Sleep is a personal thing, but when sharing your space (or your bed), it becomes a team effort. Bad sleep can lead to arguments and bad moods the next day. “One person might need a fan or some white noise while the other may not. Or some sleep well with a TV on and the other needs silence,” said Dzierzewski. “Open communication is key.”
Go shopping. Many products on the market now offer a chance for couples to sleep with different temperatures, angles of the mattress, and lighting. Few people like to fall asleep the same way. Rather than retreat to separate areas of the house, consider ways to meet in the middle if it works for you.
Sleep Tips for Roommates
Whether you’re uncoupled, just starting in your career, or looking to save some cash, you might find yourself with one or more roommates. How can you get your sleep when you’re living with a person or people who just don’t get it?
“I would tell my friends that I was heading to bed. They would stay up, but I wouldn’t,” said Nelson. “Now, they expect that if it’s after 9 p.m., I probably won’t answer the phone.” For roommates, whether temporary or long-term, try the following:
Share the benefits. “If someone doesn’t know the benefits of good sleep, they won’t know why playing the drums at 3 a.m. isn’t a good idea if roommates are trying to sleep,” said Dzierzewski. Have a chat about how sleep leads to a healthier life. Or send them data to read on their own.
Set quiet times. Many apartment buildings or dorms will have set quiet hours for a reason. Talk to your housemates about times that work best for your sleep habits. If one person works at night and sleeps during the day, keep that in mind. These rules are personal to what works for your household.
Change your address. If all attempts fail, it might be worth finding a new living arrangement. A lack of quality sleep can increase the risk of heart disease, some cancers, and dementia. You might have to make a drastic change to make sure your health is a priority.
Experts like Dzierzewski say sleep is one of the easiest experiments. “Every night, you have new evidence about how important it is. If you sleep well, you can tell. If you don’t, it’s pretty clear too. “With support, you can give the gift of sleep to yourself and those you love.”
Show Sources
Photo Credit: Tetra Images/Getty Images
SOURCES:
Jharen Nelson, 22, college graduate, health administrator, Los Angeles.
Joseph Dzierzewski, PhD., vice president of research and scientific affairs, National Sleep Foundation; licensed clinical psychology professor, Virginia Commonwealth University.
Sleepfoundation.org: “8 Health Benefits of Sleep.”
Sleepfoundation.org: “Screen Time and Insomnia: What it Means for Teens.”
National Sleep Foundation: “How Much Sleep Do You Really Need?”
American Academy of Sleep Medicine: “ Over a third of Americans opt for a sleep divorce.”
National Council on Aging: “Sleep Apnea Statistics You Should Know.”
John Hopkins Medicine: “The Risks of Poor Sleep.”
