What Time Should A Seven-Year-Old Go To Bed At Night The Secret Guide To Get Your Best Night’s Sleep

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The Secret Guide To Get Your Best Night’s Sleep

Sleep – it seems as if you can never get enough. You go to wake up tired, go through your day tired and fall into your bed tired, only to lie there, zillions of thoughts about your day going through your mind. When will you ever get a good night’s rest? Is it just you?

No, you are not alone. According to the Centers for Disease Control (CDC), 50 to 70 million adults have problems with sleep; they add that inadequate sleep is a “public health problem”. Lack of sleep, or inadequate sleep (sleep that is not deep), can lead to:

  • Falling asleep at the wheel, even during daylight hours
  • Difficulty performing daily tasks
  • Hypertension
  • Diabetes
  • Depression
  • Obesity
  • Reduced quality of life and productivity

It’s no wonder chronic lack of sleep, with its accompanying problems and illnesses, is a real concern.

How much sleep do you need?

The amount of sleep you need changes as you age. The national institutes of health (NIH) recommend that children, including teenagers, need between nine and 10 hours of sleep every night; adults need between seven and eight hours. However, most adults sleep less than six hours and middle schoolers less than eight.

Obviously, you will need more sleep if you are stressed, either physically or emotionally. Stressful work, flu, surgery or family matters are all reasons to add extra hours of sleep to your day. However, those are also reasons why you are not getting good quality sleep with an average of seven or eight hours every night.

The bedtime routine

Experts agree – the best way to get a good night’s sleep is to have a set bedtime; you have one for your children, why not yourself? The National Sleep Foundation has a list of tips and tricks for getting regular quality sleep:

  • Eat your biggest meal at lunch. Eating a heavy meal in the evening, especially later in the evening, can keep your system awake and active, leading to stomach reflux, heartburn and nausea.
  • Take the alcohol, caffeine and cigarettes at night. Obviously, both alcohol and cigarettes have their own health complications. Caffeine and cigarettes are stimulants that will trick the sleep receptors in your brain into thinking you have more hours to wake up. Alcohol may help you sleep, but the result is poor quality sleep; long-term alcohol before bed leads to a vicious cycle of needing more sleep without being refreshed by it, leading to more drinking.
  • Have a short routine. Get into the habit of going to bed the same way every night. Listen to quiet music or enjoy some silence. Read, take a hot shower, do whatever it takes to get into a more sleep-ready mind. Jerri, a single mother of three from Oregon, says she has a routine of reading to each of her children every night after their baths, starting with the youngest; this helps her relax because she snuggles her children, reads and relaxes them, which relaxes her. Once they are in bed, Jerri takes a hot shower, sprays some lavender on her pillows and gets into bed to read. She says, “Most nights when I follow this routine, I’m asleep within 30 minutes and wake up ready to take on the next day.”
  • Exercise. You don’t have to run marathons every day for exercise to help you sleep. Ben, a New York financial planner, says, “Right before bed, my wife and I take our dog for a leisurely walk around the neighborhood. Even in the winter. The nighttime walk gives us time to talk, laugh and reconnect after our busy days. “
  • to cool down Surprisingly, the best temperature for sleep is between 60 and 67 degrees; most sleep with the bedroom temperature above 70. Your body cools down in the evening, signaling other areas of your brain that it’s time to sleep. Keep the bedroom cooler and adding a blanket or two will ensure the best environment for sleeping.
  • Choose a comfortable bed. Bedding plays an important role in the type of sleep you will get. While the comfortable bed can ensure you a smooth sleep throughout the night, on the other hand, an uncomfortable bed will keep you awake during the night. While shopping for designer flat sheets, you need to keep comfort your top priority. Cotton flat sheets are one of the most comfortable, although it works on a simple principle, the more thread there is, the smoother you will sleep.
  • Turn off the lights and the noise. George, a Michigan teacher, said he couldn’t sleep unless the TV was on which is why George had chronic sleep problems. The problem was that he needed sound to keep his brain from swirling around with thoughts, keeping him awake. When he went for a sleep study. George’s doctor suggested turning off the lights and the TV at a set time each night and using a sleep-inducing app on his phone, with an ambient sound, such as a fan or heavy rain. Julie, a firefighter in Texas, uses a box fan and earplugs to keep the noise out.

Sleep is one of the basic needs to maintain a healthy life. Prepare yourself for the best night’s sleep by planning ahead, relaxing and turning off the lights.

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