The amount of sleep that you get every night is so important. It’s critical for the mind and body to function properly and can have an impact on brain function, emotional regulation, physical health, hormone balance, cell repair, muscle growth and more. If you don’t get enough sleep, you can experience mood swings, irritability, poor concentration, increased stress, and a higher chance of chronic illness.
Sleep can also impact your mindset and daily experience. When you are well rested, you are more likely to make clear decisions, have a positive outlook, handle stress more calmly, stay motivated, remain productive, and are, overall, more creative. On the other hand, if you don’t get enough sleep, you’re low on energy, have reduced self-control, may experience brain fog, are more sensitive, and may be in a bad mood.
The amount of sleep that you need varies by age. Those aged 14-17 need 8-10 hours a night. Adults between the ages of 18-64 should get between 7-9 hours a night, and people who are 65 and older need between 7-8 hours of sleep daily. Stress, lifestyle changes, medical conditions, and hormones also affect sleep quality at any age.
If you’re waking up in the middle of the night and it’s interrupting your sleep, there are a few things that you can do. First, don’t check the clock as it can cause you more stress and pressure to fall asleep. Make sure that you stay calm and relaxed and remind yourself that resting is still helpful. You can also try relaxation techniques like deep breathing, visualization, or progressive muscle relaxation. If you’re awake for more than 20 minutes, get up and do something non-stimulating such as stretching or reading a book.
It can also help to stick to a standard sleep schedule, limit caffeine and heavy meals before bedtime, avoid screen time before bed, create a calming nighttime routine, keep the sleeping environment cool, calm and dark, avoid napping for more than 30 minutes during the day, and address any sources of stress or anxiety.
Sometimes, sleep issues run in families. Inherited tendencies include insomnia, restless leg syndrome, or delayed sleep phase disorder. There may also be a family influence associated with learned behaviors such as bedtime routines, attitudes toward sleep, exposure to screens, and coping methods for stress.
You might want to see a doctor or sleep specialist if you are experiencing insomnia for 3 or more nights per month, if you suffer from daytime fatigue, mood swings or concentration issues, or if you snore heavily or have pause in breathing which could be possible sleep apnea.
Overall, while some sleep issues might have genetic roots, they are also heavily influenced by your environment and lifestyle. By adopting healthy habits, managing stress, and getting help when needed, you can strongly improve your sleep quality, mindset, and overall well-being.