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How Much You Need & How to Get It
As a nurse, I see firsthand what happens when people don’t get enough sleep. Whether it’s a busy professional surviving on coffee, a new parent navigating sleepless nights, or an older adult struggling with restless sleep, lack of quality rest can really take a toll. So, let’s chat about why sleep is so important, how much you actually need, what happens when you skimp on it, and some easy ways to get better rest.
How Much Sleep Do You Need?
Sleep needs change as we age. Here’s a quick guide to recommended hours per night:
Newborns (0-3 months): 14-17 hours
Infants (4-12 months): 12-16 hours (including naps)
Toddlers (1-2 years): 11-14 hours (including naps)
Preschoolers (3-5 years): 10-13 hours (including naps)
School-age children (6-12 years): 9-12 hours
Teenagers (13-18 years): 8-10 hours
Adults (18-64 years): 7-9 hours
Older Adults (65+ years): 7-8 hours
And for my seniors out there—do naps count? Absolutely! Research shows that short naps (10–30 minutes) in the early afternoon can boost alertness, mood, and cognitive function without messing with nighttime sleep. But long or frequent naps might be a sign of other health issues, so it’s good to keep them in check.
Getting enough sleep isn’t just about feeling rested—it helps your body repair, keeps your brain sharp, and strengthens your immune system.
Five Side Effects of Sleep Deprivation
Not getting enough sleep? Here’s what might happen:
1. Memory and Concentration Issues – Sleep is like a reset button for your brain. Without it, focus and problem-solving take a hit.
2. Weakened Immune System – Skimping on sleep can leave you more vulnerable to colds and infections.
3. Heart Health Risks – Poor sleep has been linked to high blood pressure, heart attacks, and strokes.
4. Mood Swings & Irritability – Lack of rest can crank up stress, anxiety, and even depression.
5. Weight Gain & Cravings – Sleep deprivation can mess with hunger hormones, making you crave junk food and making weight control harder.
Five Simple Ways to Improve Your Sleep
Need better sleep? Try these easy, nurse-approved tips:
1. Stick to a Routine – Go to bed and wake up at the same time every day (yes, even on weekends!).
2. Cut Back on Caffeine & Alcohol – Too much caffeine late in the day or alcohol before bed can mess with sleep quality.
3. Create a Wind-Down Routine – Reading, warm baths, or deep breathing can help tell your body it’s time to sleep.
4. Make Your Bedroom a Sleep Haven – Keep it cool, dark, and quiet with blackout curtains, fans, or white noise machines.
5. Ditch the Screens – Blue light from phones and tablets tricks your brain into staying awake, so try unplugging an hour before bed.
Four Tech Tools to Help with Sleep
Want some tech help for better sleep? Check these out:
1. Sleep Trackers (Smartwatches & Apps) – Devices like Oura Ring, Apple Watch, and Sleep Cycle track your sleep patterns and provide insights.
2. Smart Sleep Lights – Gadgets like the Hatch Restore or Philips SmartSleep dim at night and brighten gradually in the morning.
3. White Noise Machines & Sound Apps – Tools like the LectroFan or Calm app help block out noise and create a peaceful sleep environment.
4. Sleep Meditation Apps – Apps like Insight Timer, Calm, and Headspace offer guided meditations and relaxing audio tracks to help calm your mind before bed.
Biohacking for Better Sleep
For those who love optimizing health, here are a couple of biohacking tools to improve sleep:
1. Red Light Therapy – Using red light before bed can help regulate melatonin and improve sleep quality.
2. Cold Therapy – Cooling down before bed with cold showers or cooling mattress pads can help signal your body that it’s time to sleep.
Final Thoughts
Prioritizing sleep is one of the best things you can do for your health. Whether you’re struggling with sleep or just looking to improve your routine, small changes can make a big difference. So tonight, put away the screens, create a cozy bedtime ritual, and enjoy the deep, refreshing sleep your body needs!
Together... we've got this!
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