The average adult between 18 and 64 needs between 7-9 hours of sleep. The ideal amount of sleep from person to person can vary depending on many things including:
Do you work in a labor-intensive job?
Do you feel good with 7 hours of sleep, or do you need more to feel rejuvenated?
Do you feel drowsy at any time during the day?
Do you have a history of sleep problems?
Do you depend on caffeine to help your through the day?
When you have an open schedule do you sleep more than you do on a typical workday?
Use the above questions to figure out if you are getting enough sleep and, if not, follow the below recommendations to get more and better sleep:
Make sleep a priority in your schedule – budget the hours your need by cutting work or social activities. You need sleep to be at your best, both mentally and physically.
Set a schedule to get up every day at the same time, even weekends.
Practice a relaxing routine before sleep to make it easier to fall asleep quickly – box breathing works for many people. Take 5 seconds to breathe in, hold your breath for 5 seconds, take 5 seconds to exhale and hold your breath at the bottom for 5 seconds. Repeat that three times while focusing on relaxing every party of your body.
Make sure your mattress and pillows are supportive and comfortable making sure that your spine forms a straight line if you lie on your side.
Minimize light and sounds that will disrupt your sleep – try using white noise to block out all other sounds like passing cars, etc.
Watch the amount of caffeine and alcohol you consume in the hours before bed.
Stop your intake of water at least 2 hours before bedtime. This will limit the amount of bathroom breaks you need to take at night.
If you follow the above steps you should find yourself getting more and better sleep. If you are still experiencing significant sleepiness during the day, chronic snoring, leg cramps or tingling, difficulty breathing during sleep or another symptom that prevents your from sleeping well, you should consult your doctor to find the cause.
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