AROUND one in three Brits are said to suffer with poor sleep – with the stresses of everyday life often blamed for a lack of quality snooze.
Getting enough sleep can do wonders for both our physical and mental health and if you want to get the most out of your bedtime ritual then it's key that you go to bed and get up at the right time.
It's difficult for many people to get enough sleep and busy professionals and parents alike are often plagued with wanting to burn the midnight oil, manage schedules, get the laundry done and feel refreshed from going to bed early.
If you're struggling to work out your routine then this handy calculator could help.
The clever calculator works out what time you need to go to bed just by the time you need to get up combined with information on the body's natural sleep pattern – which works in 90 minute cycles.
Being woken by an alarm during one of the 90-minute cycles is often what makes people feel groggy in the morning – making it seem harder to get up out of bed.
The sleep calculator, made by the team at home interiors specialist Hillary's, can work out the time you need to go to bed to make sure you wake up with a spring in your step.
Want to wake up feeling fresh at 7am? Head to bed at 9:46pm, 11:16pm or 12:46am for you night owls.
But if you want a little more sleep and don't fancy getting up at 7am and instead want to face the day at 8am, then you can go to bed at either 10.46pm, 12.16am, 1.46am or 3.16am.
Tara Hall, a spokesperson for hillarys.co.uk said: “Getting a good night's sleep is about more than simply going to bed early – it's about waking up at the right time, too.
“Using a formula based on the body's natural rhythms, the Sleep Calculator will work out the best time for you to rise or go to sleep.”
Click here to try the calculator.
Adults need up to nine hours sleep a night – but it all comes down to the individual.
A recent YouGov poll found that nearly half of adult Brits aren't getting the recommended 7-9 hours sleep a night.
And men seem to fare worse, with 56 per cent of men saying they don't get enough sleep, compared to 53 per cent of women.
A lack of sleep can make us feel groggy, but it can also have an impact on our overall health.
Tyler Woodward, CEO of Eden’s Gate said: "A good night’s sleep is important for so many reasons.
"Not only does it improve your concentration during the day, but it is also great for your mental health and even physical health.
"Sleep gives your immune system the rest it needs to keep your body fit and healthy ready to fight off freshers flu and any nasty winter bugs.
"Ensuring you’re receiving the correct amount of sleep is incredibly important so if you’re struggling there are several remedies you can incorporate to help with sleepless nights."
He highlighted that you should try and wind down at least 30 minutes before bed and that you should set a caffeine curfew to make sure you're not buzzing around just before bed.
Alongside this he said you should try to not nap throughout the day and that you should exercise for at least ten minutes everyday.
Top sleep tips
Rob Davey from Snoozel Green outlines his top tips for getting quality snooze
1. Kick your caffeine habit: Don't consumer caffeine four to six hours before bed
2. Avoid stressful tasks in the evening: Try and get stressful tasks done earlier in the day
3. Sleep in a dark room: Try sleeping with an eye mask to help you fall asleep faster and improve melatonin production
4. Write down your worries: This will help de-clutter your mind
5. Don't sleep with your phone: As little as 2 hours of blue light exposure can slow or stop the release of the sleep hormone melatonin
6. Watch what and when you eat: Plan your meals so you eat three hours before bed
7. Time the mid-day naps: If you find yourself feeling groggy after you have woken up, resist the urge to snooze your alarm and nap for longer. Instead, opt for an early night and early rise so you are energised to complete your work tasks!
How much sleep do I need for my age?
The National Sleep Foundation recommends:
- Newborns (0-3 months): Sleep range narrowed to 14-17 hours (previously 12-18)
- Infants (4-11 months): Sleep range widened two hours 12-15 hours (previuosly 14-15)
- Toddlers (1-2 years): Sleep range widened one hour 11-14 hours (previously 12-14)
- Preschoolers (3-5): Sleep ranged widened by one hour to 10-13 hours (previously 11-13)
- School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
- Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
- Younger adults (18-25): Sleep range is 7-9 hours (new age category)
- Adults (26-64): Sleep range did not change and remains 7-9 hours
- Older adults (65+): Sleep range is 7-8 hours (new age category)
Trouble sleeping? Here's how to sleep in hot weather – 12 quick tips for staying cool in bed. And here's how much sleep you and your kids need each night.
Source: Read Full Article