Sleep is a vital body function that supports brain development and our physical and mental health, which is why it’s important for children and adults to develop healthy sleep habits to support their internal “body clock.”
Did you know lack of sleep can cause serious health problems? Without proper rest, our brains cannot recharge, which means we’re prone to ailments that affect our overall health and well-being—such as an increased risk of cardiovascular problems, increased or decreased appetite, vulnerability to viruses and the flu, and lack of concentration.
If you’re looking for ways to get better sleep, follow these four tips.
Put in the hours
The amount of sleep children and adults need depends on a variety of factors, including age. According to the National Heart, Lung, and Blood Institute, part of the National Institutes for Health, it’s recommended that adults get seven to nine hours of sleep, teens nine to 10 hours, and school-age children 10 hours or more.
Regulate your body’s clock
You can regulate your body’s internal clock by developing a sleep schedule. Plan to go to bed and wake up at the same time every day—even on weekends. You disrupt your body’s sleep-wake rhythm by staying up late and sleeping in late on the weekends.
Avoid sleep deficiency
Adults and children who regularly lose sleep—whether it’s voluntary or involuntary—increase their risk of developing sleep deficiency. Losing just one to two hours of sleep per night lowers your ability to function. In addition to health problems, a lack of sleep can lead to difficulty learning, focusing, and reacting to events.
Take short naps
Naps are a good solution for people who need a quick burst of energy. However, taking a nap too late in the day or for too long can interfere with your nighttime routine. Adults should nap for no more than 20 minutes. However, for small children, naps during the day promote healthy growth and development.
