Adults are supposed to get 7-9 hours of sleep a night. Are you getting at least 7 hours? If not, you should read this.
Effect of sleep on your health
Research supports the following negative outcomes may result from lack of sleep:
- Weight gain
- Increased chances of developing depression
- decreased cognitive function
- Hypertension
- Irregular Heartbeat (arrythmia)
- Increased cortisol levels
- Increased chance of accidents and falls for seniors
How to get more sleep
As you can see, it’s important to get enough sleep, especially as you age. Here are some tips to help you fall asleep faster and sleep better:
- Stay away from “blue light” — the light emitted by digital screens. Studies have shown the glow of digital screens can disrupt your natural sleeping pattern, so it’s a good idea to power down your computer or phone about a half hour before you’re ready to go to bed.
- Keep the room cool — studies show it’s easier to fall asleep in a cool and dark bedroom.
- Use aromatherapy, particularly lavender. A study from 2005 found that lavender oil promotes deep sleep and helps you feel more energetic in the morning.
- Play some music — relaxing classical music can increase your sleep quality.
- Don’t stay awake in bed — if you find yourself lying awake in bed, don’t stay there for more than 15 minutes. You want to train your mind that your bed is for sleeping only. Any other activities — reading, thinking, worrying — should be taken out of bed.