Sleep is a fundamental ingredient of life, and it must be treated with respect and care at all times. Get sleep wrong and your day really does start on the wrong foot. When our dog was tiny pup it used to fly around the room at 100 miles per hour, jumped on the sofa, sliding under the chair, and then each hour, little pup was lights out. You could lift him up in both hands and he was gone to the world. That is what sleep does, recharges and rebuilds.
How many hours should you be asleep for?
For children in the 3 to 5 years should be around 10 to 13 hours of ‘good’ sleep time. Good sleep for this age group is of course the holly grail, depends what is the experience of the witching hour in your household. For children who are age 9 to 12 the sleep time reduces by a few hours to around 9 to 12 hours. 13 to 18 years it drops again to the 8 to 10 hours. As adults the average is at least 7 hours per night.
Folks are different and these are just the averages, British Prime Minister Margaret Thatcher famously could run on as little as four hours of sleep per night, but has subsequently been revealed she did do power naps in the official prime ministers car.
Working out your ideal sleep schedule
Top tip for working out your sleeping schedule is to grab a paper and pencil and draw out a large rectangle box, almost the full size of a A4 sheet of paper held in landscape position. Draw down straight lines from top to bottom until you have 7 swim lanes. Title each swim lane a day of the week starting with Monday, and ending with Sunday. Now draw 3 lines across all the lanes. Where the top Line for each day write the absolute time you have to do something, be somewhere etc. For example, in the office by 9am, on a zoom call by 9am, play tennis on Sunday 10am etc. Above this entry Draw another line. and here is the departure time to reach your target destination, zoom call maybe the time it takes to switch on the computer. Draw another line above this and put your standard wake up routine. i.e. Shower, Bath, breakfast, help kids with homework they just remembered etc etc. Draw another line. and here is the time you wake. It will look like this:
Now repeat the process to count back from your wake up times the number of hours sleep you need, and that is your bed time. Write that on the bottom of the sheet and stick it to your fridge.
The benefits of having a good sleep?
There are a lot of good benefits to having good sleep, your body will even tell you, if your brave you can even do this as an experiment, but I would pick a weekend to try this science experiment. Go to sleep Late and wake up early, jot down how you feel, did you dream, how easy was it to wake up get out of bed. Look in the mirror is your skin glowing, is your mind clear of thoughts, thinking about problems or coming up with solutions. Now if you repeat this exercise for a whole week, your system will become sleep deprived. Random times in the week you will nod into a sudden deep sleep. Could even be momentarily.
Ok maybe not for a whole week, but you get the picture, so in a nutshell what are the benefits to a good sleep.
- less intake of calories
- better decision making
- Combats against brain fog, less forgetfulness
- Helps build a stronger immune system
- Helps improves learning/memory
- improves productivity by being more alert
- improves your concentration and athletic performance
10 ways to help you go to sleep:
- have a schedule, this will hopefully try to tell the brain that its night time.
- try aromatherapy
- some times you can’t sleep because it’s too hot then try to make the room cooler by adding air-conditioning or a fan, and there are some special covers that can be cooled that you could purchase if you think it might help you.
- when you try to sleep think of things that could make you calm
- or put some nice calming music on for pure relaxation
- turn off all the lights
- try a different mattress like foam
- or try a different pillow or elevate it
- purchases some headphones
- or a sleep mask
I hope this helps if not and you still have problems sleeping ask a friend or your doctor.
Music helps a lot of people, the main music that you should want to play before sleep is classical it will calm the mind and it’s better for your well being and mindfulness. Classical is very calming and soothing also there is sleep music on YouTube that could also help you, there’s a vast majority of music selections that you can choose from.