The amount of sleep that each person gets on average varies, due to many factors including age, work schedule, caring for children, stress, illness, or a partner’s sleep problems. The average recommended amount of sleep that a person should get each night is between 7-9 hours.
When we don’t get enough sleep, we suffer from cognitive impairments, making it difficult to concentrate and make decisions. If you feel tired during the day, feel irritable, fall asleep for short periods of time (5 minutes), or fall asleep right after lying down, it is likely that you are sleep deprived.
If you are feeling like you are not getting enough sleep, there are numerous things to consider. Think about things in your environment, such as temperature, noise, or light that may be affecting your ability to sleep comfortably at night.
Sleep disturbance can also be a symptom of other emotional concerns. Ask yourself if you are you feeling angry, worried, guilty, depressed, or anxious. These emotions are difficult to turn off at night and can negatively affect your ability to fall asleep and to stay asleep. If you feel this is a problem, speak to your doctor or to a counsellor for help.
Here are some tips to help you get more sleep:
- Have a consistent sleep routine, with regular sleep and wake schedules.
- Relax before going to bed – reading a book, having a hot bath, or listening to soothing music can help with this.
- Do not watch TV or go on your computer in the bedroom – try to keep this area one that is comforting and relaxing.
- Keep temperatures cool and noise to a minimum in the bedroom, as this will allow for the most resting type of sleep.
- Maintain a regular exercise routine, but try to do work outs as early in the day as possible, as this can interfere with the ability to fall asleep.
- Avoid caffeine in the afternoon or evening.
- Ensure that you have a mattress and pillow that are comfortable and supportive – pillows should be changed every year or so.
- If you sleep with a partner, have a mattress that is big enough for each of you to sleep comfortably (normally a queen size mattress is recommended for two adults).
- If you have trouble falling asleep, try deep breathing or visualization.
Sleep problems affect many people and can interfere with all aspects of life. When we are sleep deprived, this can lead to other physical and emotional problems. It is important to get enough sleep so that we feel rested, and can deal with everyday issues as they arise.