We’ve heard that 8 hours of sleep is ideal for a healthy lifestyle, but have you ever wondered if it was really true?
It can be hard to keep up with the amount of rest our body needs when life gets busy – especially when it comes to getting enough sleep each night. While there’s no one-size-fits all answer as to how much sleep we need, this blog post will explore the truth behind the 8 hours of sleep myth and help you understand your unique sleeping needs.
Read on to discover what science says about the importance of a good night’s rest, and how you can find balance in achieving optimum health through proper sleep! Not only is it a key habit to improve gut health, but it is also SO important for your overall wellbeing.
This blog post is all about 8 Hours of Sleep.
Importance of Sleep
When it comes to good health, diet and exercise often get all the attention. But let’s not forget about the all-important role that sleep plays in keeping us fit and functional.
Have you ever noticed that when you don’t get enough sleep, you feel sluggish and unfocused the next day? It’s not just about feeling rested. Our bodies rely on sleep to support healthy brain function, physical health, mood, and overall well-being.
This is especially important for children and teens, as sleep helps with growth and development. But the benefits don’t stop there. Getting enough sleep can also reduce the risk of chronic health problems and improve our ability to think, react, learn, and work.
Ideal Amount of Sleep
Do we really need 8 hours of sleep? Well, it all depends on various factors, with age being the biggest player in determining the ideal amount of sleep.
According to the Center for Disease Control‘s website, the following are recommendations on how much sleep is recommended per age group:
Infants and toddlers require a lot of sleep- around 12 to 16 hours per 24 hours, including naps. Meanwhile, children aged six to twelve years need around 9 to 12 hours of sleep, while teenagers need only about 8 to 10 hours of sleep. Adults, on the other hand, require at least 7 hours of slumber every night.
While age plays a huge part in determining the ideal amount of sleep, other factors like the quality of sleep, previous sleep deprivation, and even pregnancy can also influence how many hours of rest we need.
So, make sure to listen to your body and get enough sleep to feel your best!
Effects of Not Getting 8 Hours of Sleep
On the flip side, not getting enough shut-eye on a regular basis can raise your risk of all sorts of nasty health problems. Not only can it lead to difficulties in work, school, and driving, but it can also have detrimental effects on our social functioning.
It’s essential to recognize that sleep deficiency can make learning and focusing challenging, and it can also harm your perception of other people’s emotions and reactions. Moreover, feeling irritated, cranky, or worried in social situations can be overwhelming.
It’s important to note that sleep deficiency impacts both children and adults and is linked with chronic health problems such as heart disease, kidney disease, and obesity. Therefore, regularly getting quality sleep should be a priority to avoid these harmful outcomes.
Sleep and Gut Health
Not getting enough consistent sleep can have a serious impact on your gut health in numerous ways.
For starters, it can cause stress levels to increase, throwing your hormones off balance. This rise in stress hormone, cortisol, can wreak havoc on your intestines, causing intestinal permeability issues, or leaky gut syndrome. This means food and toxins can leak into your bloodstream, causing inflammation, bloating, and stomach pains. On top of that, lack of sleep can cause an increased appetite and unhealthy food choices, which can negatively impact your gut health.
According to Dr. Barish, a lack of the sleep hormone melatonin could also be related to gut health issues like GERD. Melatonin doesn’t just help us fall asleep – it also plays a role in regulating gastrointestinal mobility. If your melatonin levels are out of whack, you could be putting yourself at risk for digestive issues. Luckily, taking melatonin supplements could help increase your levels and reduce symptoms of GERD.
But if you really want to take care of your gut health, don’t forget about the importance of timing your meals. Another recommendation by Dr. Barish is to avoid eating within three hours of bedtime. The theory on this is that it will give your body enough time to recover and focus on doing what it does best.
Lack of Sleep Signs
Have you ever found yourself feeling sluggish in the morning, dragging yourself out of bed and counting down the hours until you can crawl back under the covers? Are you finding yourself constantly yawning and dozing off at the most inappropriate times? Are you becoming increasingly irritable and groggy throughout the day?
We’ve all been there, but if this is a regular occurrence for you, it might be a sign that you’re not getting enough sleep. These are just some of the telltale signs of sleep deprivation in adults. It’s not just about waking up tired, it affects your mood, your concentration, and even your physical health.
And it’s not just us adults who feel the effects. Children can become moody and irritable, with a tendency to emotionally ‘explode’ at even the slightest provocation. Also, instead of being groggy, children tend to become overly stimulated and even hyperactive.
So, if any of these symptoms resonate with you or your little ones, it might be time for some quality shut-eye!
Causes of Sleep Deprivation
While there is nothing quite like those precious hours of restful shut-eye, unfortunately, many of us are likely to be familiar with what it feels like to be sleep deprived.Whether it’s because of work, illness, or simply a personal choice to stay up late, there are a multitude of reasons why we might not be getting enough sleep.
For some, sleep disorders like sleep apnea can cause frequent disturbances, while medications used to treat certain conditions can also have an impact. Even our sleeping environment can play a role in our ability to get a good night’s rest.
Whatever the cause, one thing’s for sure: when it comes to sleep, we all need to make sure we’re not short-changing ourselves.
Tips to Sleep Better
We all know how important a good night’s sleep is for our overall health and energy levels. However, getting quality sleep can sometimes be easier said than done. That’s where good sleep habits come in – also known as “sleep hygiene.”
Here are a few tips for better sleep:
- Consistency is key, so try to go to bed and wake up at the same time every day (yes, even on the weekends).
- Make sure your bedroom is a peaceful sanctuary that’s quiet, dark, and at a comfortable temperature.
- Resist the urge to bring any electronic devices in with you. That means no TVs, computers, or smartphones!
- Before settling into bed, avoid consuming large meals, caffeine, or alcohol.
- If you want to get a little extra help drifting off to dreamland, try fitting in some exercise during the day.
With these tips in mind, you’ll be well on your way to developing good sleep hygiene and enjoying a restful night’s sleep.
Natural Remedies for Deep Sleep
1. Melatonin
If you are one of the millions of people who struggle with getting a good night’s sleep, you have probably heard of melatonin. This hormone is naturally produced by your body to regulate your sleep-wake cycle. When it gets dark outside, your brain releases more melatonin, signaling to your body that it’s time to rest.
However, for some people, this process doesn’t work as well as it should. They may have trouble falling asleep or staying asleep throughout the night. That’s where melatonin supplements come in. By taking melatonin at the right time and in the right dosage, you can help your body get the rest it needs to function at its best. While it’s not a cure-all for sleep problems, many people find that melatonin supplements can be an effective tool for improving their sleep quality.
This melatonin by Pure Encapsulations is one that we have found to be particularly effective. Despite it’s small dosage, this Pure Capsulation’s melatonin has proven to be quite strong. This brand has a variety of melatonin doses that range from .5mg all the way up to 20mg.
We recommend that you start small and see how your body reacts. And as always, please consult your doctor or medical professional for any concerns or guidance.
2. Camomile Tea
If you’re struggling to get a good night’s sleep, chamomile tea might be just what you need. This soothing tea is known for its calming properties and has been used for centuries as a natural sleep aid.
One of the reasons chamomile is so effective is that it contains an antioxidant called apigenin, which helps to reduce inflammation and promote relaxation. Furthermore, camomile tea has been found to increase the production of melatonin, a hormone linked to regulating sleep cycles.
This chamomile by Taylor’s is one brand that we found to be a particularly good product and a great value for your money. Not only does this tea deliver a delicious flavor, but it’s organic as well.
And if you don’t believe us, check out the thousands of reviews on Amazon that back up this claim.
3. Passionflower
This beautiful plant has been used for centuries as a natural sleep aid, thanks to its calming and sedative effects.
Passionflower works by increasing the level of a neurotransmitter called gamma-aminobutyric acid (GABA) in the brain, which helps to reduce anxiety and promote relaxation. It also helps to regulate the sleep-wake cycle, allowing you to fall asleep more easily and stay asleep for longer periods of time.
If you’re tired of relying on prescription sleep aids or struggling to drift off every night, it may be worth giving passionflower a try.
This premium passionflower supplement by Naturalma for sleep is made using an exclusive extraction method that allows for the maximum concentration of active ingredients.
Unlike some other sleep aids, Naturalma is 100% alcohol-free and contains no added sugar. Plus, the pleasant taste of the supplement will make taking it a treat rather than a chore. If you’re ready to say goodbye to restless nights and hello to rejuvenating sleep, give Naturalma Passionflower a try.
4. Yoga
Many studies have shown that practicing yoga before bed can lead to improved sleep quality, reduction in sleep disturbances, and decreased symptoms of insomnia. But why exactly does yoga work so well for better sleep?
First, yoga helps to reduce stress and anxiety, calming the mind and relaxing the body. Additionally, certain poses, such as forward bends and legs-up-the-wall, can stimulate the relaxation response and lower heart rate.
The deep breathing and meditation techniques used in yoga also help to quiet the mind and promote relaxation. So, if you’re looking to improve your sleep quality, give yoga a try before bedtime and reap the many benefits of a peaceful night’s rest.
5. Meditation
If you’re one of the countless individuals who suffer from sleep issues, then meditation may be the answer you’ve been seeking. Recent studies have demonstrated that individuals who practice regular meditation routines are more likely to experience prolonged and restful sleep cycles. The reason for this is that meditation encourages relaxation, helps combat stress, and soothes the mind of racing thoughts that can disrupt our nightly rest.
In addition to its physical and mental health benefits, taking time for daily meditation can provide the perfect opportunity to unwind and let go of the day’s cares, ensuring a peaceful night’s sleep and a more energized and productive tomorrow.
If you are new to meditation and not sure where to begin, check out our blog on the Beginner’s Guide to Meditation for some good tips and tricks on how to get started.
While 8 hours of sleep may be a goal to strive for as adults, it’s not a hard and fast rule that everyone has to follow. Ultimately, there’s no easy answer to what constitutes the ideal amount of sleep for everyone. It can depend on so many things, with age being one of the biggest factors.
Additionally, if you find yourself having difficulty sleeping consult advice from health experts and medical professionals who can help develop an appropriate sleep plan for you.
