The National Sleep Foundation has produced new guidelines on how much sleep we need throughout our life. Along with a multi-disciplinary expert panel, the NSF revised the recommended sleep ranges for all six children and teen age groups.
Even though sleep patterns are individual, ie there’s no magic number, the new NSF guidelines show us the amount of time a person should sleep, according to their age.
Sleep Duration Recommendations
What is Sleep?
The Sleep Council states that sleep is largely controlled by sleep pressure, and the circadian rhythm. Also known as the body clock, our circadian rhythm is a 24 hour cycle that regulates all our biological and physiological processes. It anticipates environmental changes around us so that our bodies can adapt to them.
Our sleep environment and lifestyle habits all effect our sleep patterns so it’s worth eliminating any factors that are causing disturbed sleep. For example making sure that your bedroom is the right environment, looking at the lighting in your home, and avoiding foods and drinks that can hinder sleep.
How to Ensure a Good Night’s Sleep
If you struggle to get over to sleep or stay asleep, and any possible medical issues have been ruled out, it’s worth taking the time to assess your bedroom and whether it’s preventing you from that having that much needed slumber. The following checklist will help you:
- Your bedroom should be Right Temperature – between 16 and 18 degrees centigrade. Feeling too hot or too cold in the night can lead to restless sleep and wakefulness.
- Light is a common sleep ‘robber’ so investing in a good pair of well lined curtains which keep the Light Out and the Room Dark can be really helpful.
- Ensure your bedroom is Free from Distractions. Laptops, mobile phones, games consoles, and the television can distract us from the serious business of sleep!
- You’ll need a Good Supportive Bed – the bigger the better (for less partner disturbance) and as good as the budget can stretch to: we spend a third of our life in bed so why compromise on the cost of a good night’s sleep?
- Relaxing. The bedroom should be an oasis of Calm and Tranquility – uncluttered and devoted to inducing sleep.
What to do next
We at Dalzells take your sleep needs seriously. Our expert staff are on hand to offer advice on choosing what suits your individual circumstances best and you’re guaranteed quality, independent advice about choosing the right bed for you. Located in Markethill, Co Armagh, we’re a family owned business. Conveniently positioned close to Newry and Armagh, we’re a short drive from major towns and cities across Northern Ireland, including Lisburn and Belfast. In addition to our Free Delivery and Free Collection & Recycling of Your old Bed service in Northern Ireland and Counties Louth, Dublin and Monaghan, we’ll also unpack and set-up your New Divan Bed in a room of your choosing and dispose of all the packaging. Call us on 028 3755 1260. Contact us by Email, or why not Visit in-store today!
