Are You Getting Enough Sleep? – Check Your Sleeping Habits During National Sleep Awareness Week, March 2-8, 2015!
3 March, 20154 Min Read
Hey everyone! It’s National Sleep Awareness Week! (And if you’re like most people, chances are you know you’re not getting enough of it!)
National Sleep Awareness Week is an annual public education and awareness campaign hosted by the National Sleep Foundation to promote the importance of sleep. The week begins with the announcement of the National Sleep Foundation’s annual “Sleep in America” poll results and ends with the clock change to Daylight Saving Time, where Americans lose one hour of sleep. (Which is something I’ve been looking forward to oddly enough.. not the losing an hour part, but the extended daylight hours for working outside in my garden!)
All things considered, the timing of this sleep awareness shindig is almost laughable, considering I have been in the throes of third trimester insomnia (I just can’t get comfortable!!) and I am on the verge of having a newborn that will probably NOT follow in the footsteps of her older sister and sleep through the night. So the concept of “getting enough sleep” is somewhat elusive to me at the moment.
However, it’s something that I think is worth promoting and TRYING to work on and enhance! Getting enough sleep is pretty much as vital to overall health as drinking enough water. (Another area I struggle with, ironically enough.)
– Pain is associated with lower sleep quality, more sleep problems, and greater sleep debt
In the poll, those who rated their health or quality of life more highly (very good or excellent) reported getting approximately 30 minutes more sleep on average in the past 7 days than those who rated their health or quality of life as poor or fair. Those who rate their general health more highly were approximately twice as likely to rate their sleep quality as very good or excellent (63% vs. 31%).
So How Much Sleep Do You Need?
The amount of sleep a person needs depends on many factors, including age. Most adults need 7 to 9 hours a night for the best amount of sleep, although some people may need as few as 6 hours or as many as 10 hours of sleep each day.
How you feel and perform during the day is related to how much sleep you get the night before. If sleepiness interferes with your daily activities, well, you need more sleep! (Duh!) But even if you’re not snoozing at your laptop mid-day, it’s a FACT that getting sufficient sleep each night will improve the quality of your waking hours.
Too little sleep may cause:
– Memory problems
– Depression
– A weakening of your immune system, increasing your chance of becoming sick
– Increase in perception of pain
Insufficient sleep is associated with a number of chronic diseases and conditions—such as diabetes, cardiovascular disease, obesity, and depression— which threaten overall health. Not getting enough sleep is not only associated with the onset of these diseases, but it also complicates their management and outcome.
On the flip side, getting enough sleep will:
– Help your body to repair itself, fight infection and stay healthy
– Promote heart health and keep blood pressure and cholesterol levels in check
– Reduce stress hormones and lower blood pressure
– Improve your memory, understanding and information retention
– Help with weight loss and decrease appetite
– Reduce the occurrence of mood swings, depression and anxiety
Tips For Better Sleeping Habits
Obviously, everyone who struggles with lack of sleep has drastically differing reasons as to WHY they aren’t getting the beauty Z’s. But hopefully some of these tips can help you to get more sleep, or at the very least, improve the quality of sleep that you do get!
As the mom of a toddler and a soon to be newborn, I’m not facing this years National Sleep Awareness week challenges with much confidence that I will “nail it” in getting enough nap time in over the next few months… but I’m gonna try gosh darn it!
To promote better sleep:
– Go to bed at the same time each night, and rise at the same time each morning.
– Sleep in a quiet, dark, and relaxing environment, which is neither too hot nor too cold.
– Make your bed comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music.
– Remove all TVs, computers, and other “gadgets” from the bedroom.
– Avoid large meals before bedtime.
– And, (a reminder), plan ahead so you get enough sleep this weekend! Daylight savings is Saturday night, so you lose an hour of sleep! Plan accordingly!
Are you getting enough sleep? Are there any helpful tips you plan to implement to improve your sleep quality? Share below!
i used to have the worst sleep for years and i thought that i would be stuck with having crappy sleep for the rest of my life. then i turned my health around, stopped eating all that crap and started exercising. it was only then that my sleep did a 180 and now i get awesome sleep 🙂
i do find that when i worked out early in the mornings (i had to get up at the crack of dawn to work out for 5am), i slept like the dead. now that i’m not working anymore, i no longer have to be up that early and my sleep is still good.
That’s awesome!! I really want to focus on my sleep, my water intake, and limited processed foods after the baby arrives. My health isn’t bad, and I generally do a great job with healthy living.. I just want to take it to the next level, ya know? ^_^
I probably sleep too much! Very interesting post. A newborn on the way plus a toddler, oh my goodness! I hope you manage to get some sleep at some point…
Man, I’ve been running on 4 hours of sleep for way too long. I need to start making sleep a priority. I didn’t realize all the health risks and benefits there are associated with it. Thanks for writing this post!
No Gingi.. I do not get enough sleep… I was pretty sure I didn’t but now I have a Fitbit that measures it… I am getting less than I thought… hence my exhausted state all the time… I am working on getting more… somehow xox
Your post is very informative and of great importance! I know my sleep will be affected when I become a mother. But at least I have a good reason and don´t have to get up at 05.30am to go to work 🙂 I have found out that meditations and an evening body scan do wonders for my sleep. Keep up the good work dear friend <3
Haha, I actually thought of you when I was typing about my upcoming newborn.. You’ll have to let me know how you manage to get enough sleep in! I know if anyone can do it, you can! <3 <3
You are too sweet <3 I was thinking about you today when our little one had a workout in my tummy lol You are almost there! Can´t be far now – soon little Thyme shows up. I am so excited 🙂
It looks like I’m doing everything wrong! I get home from work at different times each night, TV is in the bedroom and I sure can facebook until the wee hours of the morning! No wonder I feel grumpy most of the time!
Good article! Though removing gadgets wouldn’t work for me! If I don’t have an alarm clock I would sleep 10 hours or more. Sleep has never been a problem but going to bed has. I always find so much to do when everyone is asleep, I love the solitude!
My sleeping habit is like a yo-yo. Some days I sleep well whereas it can be a nightmare when I can’t. I know how important sleeping is. So I try to shut my mind and rest.
I love sleeping. If I don’t sleep at least 8 hours per night I can’t connect. Very interesting reading btw.
xxx
mari http://www.ilovegreeninspiration.com
I am definitely guilty of watching shows on my laptop in bed. I guess I should change that. I am sure there is some room for improvement! Thanks for sharing this!
This has not been one of my better sleep weeks. I am working on a 1000 piece puzzle and have stayed up a tad too late the past couple of nights. I usually go to bed no later than 10 and get up at 4. Not this week. The 4:00 yeah, but the 10:00 time is a wash.
I know I don’t get enough sleep by any means. Just a sad fact since having kids, but definitely appreciate the tips and any advice. So thank you so much!! 😉
I need about 7 hours of sleep to stay happy, but it doesn’t always happen. Anything more than 7 hours and I actually wake up with a backache from laying down too long. I’m grateful for posts like your with the reminder of sleep benefits. I need them!
I suffer from insomnia since my mid 20s, I tried everything therapy and sleeping pills but none helped in the long term. The only time I managed really good sleep was when I was pregnant with my youngest son, I could sleep ALL DAY. LOL! Gosh, how I miss that.
I am a big believer in getting enough sleep! It makes all the difference in my day. My freshman year of college I got like 2-4 hours of sleep a night. I look back on that and wonder how on earth I survived! The rest of college I got 4-6 hours of sleep, but ever since I entered “adult life” I have always gotten an average of 7-9 hours of sleep a night. A lot of times on the longer end. It makes all the difference! 🙂
I really struggle getting to sleep and staying to sleep, I’ve tried all sorts and I can get to the point where I’m reading and falling asleep, but as soon as I try to sleep I wake up again!
I definitely lack sleep, I need basically at least 10 hours of sleep but I go to bed later than I should. My own fault really. Thanks for sharing this Gingi. Hope you are having enough sleep as well.
I rarely get a full 5 hours of sleep so I know I’m not getting enough. I try – go to bed at the same time, get up at the same time…It is the hours in between that are the problem. I wake up multiple times and sometimes stay awake for 1-2 hours.
Ha! Sleep! Maybe the idea behind this to not have young children lol. I wouldn’t seriously give up the joys of having Baby Boy in my life even if more sleep was part of the equation.
Lately, sleep has been good. I figured out years ago that I need at least 6 hours to function well, but harder days/times likely call for more. Also, very dark and quiet are my methods. Sometimes the ins no a kicks in, but not too often anymore 🙂
It seems like you can never get the perfect amount of sleep either it’s too much or too little. I find that as long as I get at least 6 hours I’m fine, and I can’t make myself sleep more than 8!
Personally, I feel that I am not getting enough quality sleep due to dreams and sometimes bad sleeping postures! It’s challenging to eliminate television and other gadgets from the bedroom for me but I will try to work on it!
In fact I fear you won’t get enough sleep in the next future, but not sleeping enough wasn’t hard on me when I was young so maybe you won’t suffer the consequences at the moment and can recuperate.
I have a period where I don’t sleep well/enough – and it can be seen in my face, pace, and yes, memory……
Yeah, I’m catching up on my sleep now, while I can! My husband is being a dear and taking care of Tessa in the night (she STILL won’t sleep the whole night through!).. so I am VERY lucky!!
I have such a difficult time with sleep. Have for years. BUT I am guilty of keeping the TV on and using gadgets. When I stop that I do fall asleep faster with less anxiety! Great tips 🙂
I haven’t felt like I’ve gotten enough sleep in a long time. Nowadays, even when I sleep for eight hours, I wake up tired. Though my doctor assures me that this is totally normal at six months pregnant with a toddler at home. I remember when I was pregnant with my son I always talked about being tired, and veteran parents would laugh at me and say that I had no idea what tired was. They were right. And now I have no idea what to expect with our next little one!
Woah, sometimes I think I get too much sleep, geeky girl! I don’t know why my body prefers 9 hours than 8 to sleep!
I usually do best on 7 hours of sleep.. but if left to my own devices, I easily sleep 9-10 hours!!
My sleeping pattern is so messed up! But I do love a good afternoon nap, I feel like I can function better in the evenings that way!
The Pixie Cut | Cosmopolitan ‘Best New Fashion Blog’ Winner 2014
i used to have the worst sleep for years and i thought that i would be stuck with having crappy sleep for the rest of my life. then i turned my health around, stopped eating all that crap and started exercising. it was only then that my sleep did a 180 and now i get awesome sleep 🙂
i do find that when i worked out early in the mornings (i had to get up at the crack of dawn to work out for 5am), i slept like the dead. now that i’m not working anymore, i no longer have to be up that early and my sleep is still good.
That’s awesome!! I really want to focus on my sleep, my water intake, and limited processed foods after the baby arrives. My health isn’t bad, and I generally do a great job with healthy living.. I just want to take it to the next level, ya know? ^_^
I probably sleep too much! Very interesting post. A newborn on the way plus a toddler, oh my goodness! I hope you manage to get some sleep at some point…
Man, I’ve been running on 4 hours of sleep for way too long. I need to start making sleep a priority. I didn’t realize all the health risks and benefits there are associated with it. Thanks for writing this post!
Sarah
http://sprinklesonmyicecream.blogspot.com/
4 hours of sleep?!?! OMG!! How are you awake like.. right now!? lol
No Gingi.. I do not get enough sleep… I was pretty sure I didn’t but now I have a Fitbit that measures it… I am getting less than I thought… hence my exhausted state all the time… I am working on getting more… somehow xox
I am one of those lucky people who can sleep anywhere, anytime, all the time (if required) 😉
Thanks for sharing Gingi! I usually get between 7 and 8 hours of sleep and feel pretty good about it! It I get less, it can be a problem 🙂
I generally get that amount as well! The problem with me, is that the sleep generally isn’t good quality! hehe..
Great post, I need to make sure I get enough sleep
xo
http://www.laurajaneatelier.com
Ooh I like my bed and my sleep. In the week I always go to bed early and around the same time. For me it works 🙂
http://www.thefashionpanda.be
http://www.thefashionpanda.be
Definitely something I should pay more attention to! THank you for sharing this!
XO Imke
Of course! Thanks for stopping by!
Your post is very informative and of great importance! I know my sleep will be affected when I become a mother. But at least I have a good reason and don´t have to get up at 05.30am to go to work 🙂 I have found out that meditations and an evening body scan do wonders for my sleep. Keep up the good work dear friend <3
Haha, I actually thought of you when I was typing about my upcoming newborn.. You’ll have to let me know how you manage to get enough sleep in! I know if anyone can do it, you can! <3 <3
You are too sweet <3 I was thinking about you today when our little one had a workout in my tummy lol You are almost there! Can´t be far now – soon little Thyme shows up. I am so excited 🙂
Yeah, any day now!!! I am soooo impatient for her to get here!!!
It looks like I’m doing everything wrong! I get home from work at different times each night, TV is in the bedroom and I sure can facebook until the wee hours of the morning! No wonder I feel grumpy most of the time!
Hahaha, my downfall is my smartphone and Pinterest in bed. 😉
Good article! Though removing gadgets wouldn’t work for me! If I don’t have an alarm clock I would sleep 10 hours or more. Sleep has never been a problem but going to bed has. I always find so much to do when everyone is asleep, I love the solitude!
Great tips. Thanks for sharing buddy.
Eye See Euphoria | http://eyeseeeuphoria.com/post/lets-take-a-trip-to-the-circus
My sleeping habit is like a yo-yo. Some days I sleep well whereas it can be a nightmare when I can’t. I know how important sleeping is. So I try to shut my mind and rest.
I’m the same generally.. my sleeping habits are very sporadic!
I have been finding that I am getting too much sleep and it is making me feel awful. I have no energy, so I am trying to find a happy balance.
I love sleeping. If I don’t sleep at least 8 hours per night I can’t connect. Very interesting reading btw.
xxx
mari
http://www.ilovegreeninspiration.com
I am definitely guilty of watching shows on my laptop in bed. I guess I should change that. I am sure there is some room for improvement! Thanks for sharing this!
Mine is my smart phone and Facebook / Pinterest, haha!
I actually haven’t slept well two nights in a row! I read your post title and was like…nooooooo
Hopefully I’ll correct it tonight. Great tips!
This sounds cool! I may need to try this out!
Melanie @ meandmr.com
This has not been one of my better sleep weeks. I am working on a 1000 piece puzzle and have stayed up a tad too late the past couple of nights. I usually go to bed no later than 10 and get up at 4. Not this week. The 4:00 yeah, but the 10:00 time is a wash.
10pm and 4am?! You are crazy man!!! hehe…
I need to have more sleep:)
polinaaks.blogspot.com
I also like to drink herbal teas (like mint+camomile) 30-50 minutes before bed time, it helps to relax a bit)
http://www.stripesnvibes.com
I do that too! I should have added it to the list!!
I really enjoyed reading this! I usually don’t get enough sleep, so I definitely find this information really helpful! Thanks for sharing!
I know I don’t get enough sleep by any means. Just a sad fact since having kids, but definitely appreciate the tips and any advice. So thank you so much!! 😉
Great post. I really need to get more sleep. Thanks for the usful post.
Amalya
http://www.fiwl.eu/crime-fashion/
Of course! Thanks for stopping by! <3
Great campaign! Sleep is so important!
Thanks for sharing this!
XO
Jeanne
http://fashionmusingsdiary.com
Yes, sleep is so important! I follow these tips and do the same for my son too.
Great post! This is a really important topic!
xx Sera | STARDUSTBOHEMIAN.COM
(IG: @TheStardustBohemian)
Yeah, it’s one no one really discusses much when overall health is concerned!
Very interesting post, thanks for sharing!!!
Kisses, Paola.
Expressyourself
My Facebook
I need about 7 hours of sleep to stay happy, but it doesn’t always happen. Anything more than 7 hours and I actually wake up with a backache from laying down too long. I’m grateful for posts like your with the reminder of sleep benefits. I need them!
I haven’t been getting enough sleep lately so this is a much needed reminder. I’m definitely feeling the effects!
lovejoanna.com
Get your zzzzzz’s girl!!!!
I suffer from insomnia since my mid 20s, I tried everything therapy and sleeping pills but none helped in the long term. The only time I managed really good sleep was when I was pregnant with my youngest son, I could sleep ALL DAY. LOL! Gosh, how I miss that.
Shireen | Reflection of Sanity
I am a big believer in getting enough sleep! It makes all the difference in my day. My freshman year of college I got like 2-4 hours of sleep a night. I look back on that and wonder how on earth I survived! The rest of college I got 4-6 hours of sleep, but ever since I entered “adult life” I have always gotten an average of 7-9 hours of sleep a night. A lot of times on the longer end. It makes all the difference! 🙂
Thanks for sharing the importance of sleep! I always get about 7-8 hours and I would be a grouch if I didn’t. 🙂
http://www.kathrineeldridge1.wordpress.com
I am not a grouch when I’m sleep deprived, so much as I’m a zombie that moans “coffeeeee” (instead of brains, haha!)…
I really struggle getting to sleep and staying to sleep, I’ve tried all sorts and I can get to the point where I’m reading and falling asleep, but as soon as I try to sleep I wake up again!
Corinne x
I definitely lack sleep, I need basically at least 10 hours of sleep but I go to bed later than I should. My own fault really. Thanks for sharing this Gingi. Hope you are having enough sleep as well.
Jo | Say Cheesy Cake
Say Cheesy Cake on Bloglovin
I rarely get a full 5 hours of sleep so I know I’m not getting enough. I try – go to bed at the same time, get up at the same time…It is the hours in between that are the problem. I wake up multiple times and sometimes stay awake for 1-2 hours.
That stinks!! I feel cranky whenever I get broken sleep.. hope you find a good “go back to bed” solution!! <3
Ha! Sleep! Maybe the idea behind this to not have young children lol. I wouldn’t seriously give up the joys of having Baby Boy in my life even if more sleep was part of the equation.
Lately, sleep has been good. I figured out years ago that I need at least 6 hours to function well, but harder days/times likely call for more. Also, very dark and quiet are my methods. Sometimes the ins no a kicks in, but not too often anymore 🙂
It seems like you can never get the perfect amount of sleep either it’s too much or too little. I find that as long as I get at least 6 hours I’m fine, and I can’t make myself sleep more than 8!
Danika Maia
http://danikamaia.com
Personally, I feel that I am not getting enough quality sleep due to dreams and sometimes bad sleeping postures! It’s challenging to eliminate television and other gadgets from the bedroom for me but I will try to work on it!
Prudence
http://www.prudencepetitestyle.com
I am having trouble getting comfortable due to being pregnant right now… I’m hoping that clears up with, ya know.. having the baby! lol
i am certain that i’m not getting enough sleep. i’ve never been a good sleeper, even as a kid.
Great tips for better sleeping! Sleep is so important
http://www.girlandthepolkadot.com/2015/03/lady-gatsby-giveaway.html
In fact I fear you won’t get enough sleep in the next future, but not sleeping enough wasn’t hard on me when I was young so maybe you won’t suffer the consequences at the moment and can recuperate.
I have a period where I don’t sleep well/enough – and it can be seen in my face, pace, and yes, memory……
Rosa
Styleyourselfinstyle.blogspot.com
Yeah, I’m catching up on my sleep now, while I can! My husband is being a dear and taking care of Tessa in the night (she STILL won’t sleep the whole night through!).. so I am VERY lucky!!
I have such a difficult time with sleep. Have for years. BUT I am guilty of keeping the TV on and using gadgets. When I stop that I do fall asleep faster with less anxiety! Great tips 🙂
xoxo
Kaley
My Closet Life Blog
I actually know people who can get by on five hours of sleep every night. That never works for me! I need 7-9 and I’m healthiest when it happens.
I haven’t felt like I’ve gotten enough sleep in a long time. Nowadays, even when I sleep for eight hours, I wake up tired. Though my doctor assures me that this is totally normal at six months pregnant with a toddler at home. I remember when I was pregnant with my son I always talked about being tired, and veteran parents would laugh at me and say that I had no idea what tired was. They were right. And now I have no idea what to expect with our next little one!