We need to sleep to think, react quickly, and organise our memory. The brain processes that help us learn and remember are especially active while we sleep.
Skimping on sleep comes with a price. Having as little as one hour of sleep can make it difficult to focus the next day and it can slow down your response time. Studies also indicate that the lack of sleep encourages poor decision-making and increases the likelihood of taking unnecessary risks. As a result, it can lead to poor performance at work or school and an increased risk of road accidents.
Sleep also influences your mood. If we do not get enough sleep we will be more irritable, which may affect our behaviour and relationships. People who are chronically sleep-deprived are more likely to have depression.
Sleep is generally important for good health. Studies show that not getting enough sleep or not sleeping well increases the risk of hypertension, heart disease, as well as other diseases.
Additionally, when we sleep our bodies produce certain hormones. For example, healthy sleep quality triggers an increased release of growth hormone. Other types of hormones are released during sleep to help fight infection. That is why sleeping well may prevent illness and keep you healthy.
Some of the hormones released when you sleep affect the body’s use of energy. As a result, people who sleep less are more likely to be obese, develop diabetes or indulge in high-calorie and high-carbohydrate foods.
How much sleep do we need?
- Newborns (0-3 months): they should sleep between 14-17 hours a day, although 11 – 13 hours are also considered as an acceptable amount of sleep. Nevertheless, newborns should not sleep for more than 18 hours.
- Babies (4-11 months): their sleep time is between 12 and 15 hours. It should be neither less than 11-13 hours nor more than 16-18.
- Young children (1-2 years): should not sleep less than 9 hours and more than 15 or 16, so in this case, the recommended amount of daily sleep time is 11-14 hours.
- Preschoolers (3-5 years): the ideal time sleeping time is 10-13 hours, but it should not be less than 7 or more than 12.
- School-age children (6-13 years): in this case, the necessary sleep time is reduced to 9-11 hours.
- Adolescents (14-17 years): it is best to sleep from 8.5 to 10 hours a day.
- Younger adults (18-25 years old): Your optimal sleep time is 7-9 hours a day.
- Adults (26-64 years): 7-9 hours per day should be enough.
- Older people (over 65 years): 7-8 hours per day should be enough. Unfortunately, the quality of their sleep can be often poor.
How to sleep better?
You can take steps to improve your sleep habits. First of all, make sure you have enough time to sleep. Simply by getting enough sleep each night, you can feel better and more productive during the day.
How can you improve your sleeping habits?
- Go to bed and wake up at the same time every day
- Avoid caffeine, especially in the afternoon and evening
- Avoid nicotine
- Avoid alcoholic beverages before bed
- Avoid heavy foods and drinks at night
- Don’t take naps after 3 in the afternoon
- Relaxing before bed, for example, taking a bath, reading, or listening to soft music
- Keeping your bedroom cool
- Get rid of distractions such as noise, bright lights, and the television or computer in the bedroom. Also, don’t be tempted to use your phone or tablet right before bed.
- Get enough sun during the day
- Don’t lie in bed awake. If you can’t sleep for 20 minutes, get up and do something relaxing
If you’ve got sleep problems, you should consult a doctor to check your body’s overall condition.
What helps you sleep?
Here are the 9 infusions that will help you sleep better at night, relax you and fill you with enough energy to face the upcoming day.
- Banana tea
- Ashwagandha tea
We cannot finish this review of the 9 best infusions that will help you sleep better without referring to linden, the quintessential drink to calm the nerves and fall asleep like a baby! Your sleep is your sacred time, so relax a little with a cup in your hand, and let tension leave your body as you go to sleep.
Also check out our range of Natural Sleep Aids & Relaxation Supplements, which will help you relax and enjoy a healthy sleep to the fullest.