There isn’t any doubt that your sleep patterns change with age and to an extent, that’s healthy. But, even though adults don’t require as much sleep as a child, the healthy average is still a full 8 hours. Based on a study conducted in 2015, the National Sleep Foundation released their new sleep recommendations for each stage of life:
- Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day
- Infants (4-11 months): Sleep range widened two hours to 12-15 hours
- Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours
- Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours
- School age children (6-13): Sleep range widened by one hour to 9-11 hours
- Teenagers (14-17): Sleep range widened by one hour to 8-10 hours
- Younger adults (18-25) and adults(26-64): Sleep range is 7-9 hours
- Older adults (65+): Sleep range is 7-8 hours
Many things can come between you and your pillow: stress, living situations, workload, children, personal matters, illness, family history, diet, exercise, etc. The key is not to let these afflictions stop you from getting the deep, restful sleep that your mind and body need to live healthy. Insomnia, or regular insufficient sleep, can become a vicious cycle – causing more stress, issues in your personal life, poor work quality, unhealthy eating habits and even illness. Not to mention, it can lead to puffy eyes, dark circles, wrinkles and sagging skin.
Interesting Sleep Facts by the Cleveland Clinic:
- If you fall asleep within 5 minutes, then you are most likely sleep deprived? Healthy sleepers fall asleep between 10-15 minutes.
- Humans are the only mammals that choose not to fall asleep.
- Staying awake for a whole 16 hours causes your alertness to react in the same way as if you had a blood alcohol level of .05%.
- Lack of sleep can make you feel hungry because leptin (hunger-regulating hormone) decreases.
If you are struggling to fall asleep or even worse, unable to remain asleep there are a number of natural techniques that can help you find the deep rest you need. The list below may be a trial and error experience and you might experiment with a few techniques before finding what works best for you. We also offer two products that support circadian rhythms for sleep. Before bed, try a Tblsp. of Apothe-Cherry, a delicious elixir to mix with water, or take two BIO Relax vegan capsules (on special this month) with water.
Helpful Tips for Healthy Sleep:
- Keep a schedule and a bedtime routine
- Take an evening walk
- Enjoy a warm bath, with lavender essential oils
- Rub lavender oil on your temples, shoulders and chest before bed
- Try a guided meditation (there are lots of Apps), with earbuds
- Eat healthy
- Make your room ideal for sleep: temperature, no bright lights, fan/no fan, etc.
- Invest in a white noise machine
- Turn off electronics and put your phone on Airplane Mode to lower all frequency levels