With summer coming to an end soon, at least unofficially with Labor Day weekend in a few days, it’s time to end staying up late at night partying and enjoying your summer vacations. Now we have to get back to work and school. Back in 2015, the National Sleep Foundation listed the new number of hours you need for sleep:
- Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
- Younger adults (18-25): Sleep range is 7-9 hours (new age category)
- Adults (26-64): Sleep range did not change and remains 7-9 hours
- Older adults (65+): Sleep range is 7-8 hours (new age category)
How should you get your proper amount of sleep? Try these methods:
Put away your computers, iPads and phones off. Turn them completely off to avoid the light. These give off extra light that can keep your brain functioning and not allow it to shut off. In a study published in the Proceedings of the National Academy of Sciences (PNAS), researchers found e-readers can disrupt sleep by giving off a blue light that can suppress melatonin–the hormone that controls are day-night cycles.
Drink a sleepy time tea. You can find these at a local grocery store. They can help calm you and warm up your insides, thus preparing you for sleep.
Consider taking melatonin. It can help you relax and fall asleep. You can find it in any drugstore where vitamins are sold.
Do your running at least three hours before bedtime. This will help allow your blood to flow at a normal pace and your heart beat to return to its resting rate.
Keep your room cool. When it’s still hot outside, you should keep your room at a cooler temperature. The National Sleep Foundation recommends a bedroom temperature of 60 to 67 degrees F for sleeping.
Keep your hands and feet warm. Moving your blood to the extremities can help put you to sleep faster.