According to the National Sleep Foundation, which updated its sleep recommendations earlier this year, young adults (age 18-25 years) and adults (age 26-64 years) should receive 7 to 9 hours of sleep but not less than 6 hours or more than 10 hours (for adults) or 11 hours (for young adults). Older adults (65 years and older) should receive 7 to 8 hours of sleep but not less than 5 hours or more than 9 hours. –https://sleepfoundation.org/media-center/press-release/national-sleep-foundation-recommends-new-sleep-times

Sleep benefits 

Strengthening of immune system 

-metabolism regulation

-lowers risk of chronic disease

-improved mood 

-decrease in elevated cortisol/stress 

-thought clarity (improved cognition)

How to improve 

Set a routine

 Perform the same habit in a routine order in the same or as close as possible time each night. Once these habits are formed, your body will catch these external signals and correlate them with bed time, making you more tired.

Go to bed and wake up in consistent two hour window

To maintain circadian rhythm (even on off days)

“Catching up on sleep” (by sleeping in past 2 hours of normal wake up time) has shown to actually worsen recovery by taking your body out of its normal schedule long term.

-limiting all light exposure 

-setting dim sleep timer on phone

-chamomile tea

-stretching 

Keep the bedroom for sleep only

Make a clear line in the sand of how your body should function in each environment. Do not work or watch tv in your bed. Save bed for sleep only. Try to work and perform hobbies outside of the bedroom only. Once again you want to give your body environmental signals of when it’s time to be energized and when it’s time to rest.