How can I get a better night sleep?
When it comes to getting a good night’s sleep, both duration and quality are important. The US National Sleep Foundation recommends 7-9 hours of sleep a night for adults up to age 65, and 7-8 hours for those over 65. Children need more sleep as they are growing. It is recommended that, school children (5-13 year-olds) get 9-11 hours of sleep and for teenagers (14-17 year-olds) 8-10 hours per night. Quality of sleep can be affected by a number of different factors, some listed below.
Below are some tips and tricks that may help you unwind and sleep better.
Daily exercise will help tire you out by the end of the day. Try to avoid intense workouts close to bedtime, as it can take a while to unwind and relax.
Alcohol, cigarettes & caffeine can decrease sleep quality. Try to avoid these and heavy meals close to bedtime. If you’re still hungry after dinner, try having a snack such as a banana or yoghurt instead.