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To get maximum benefit from your sleeping hours, you need to build the perfect sleep environment.
Even if you have the best sleep habits, not designing the ideal sleep environment will prevent you from getting the advantages of your sleeping hours.
In this post, we discuss some of the ways you can build and maintain a sleep-friendly environment to make the most of your sleeping hours.
Before we get into the tips that can help you create the perfect sleeping environment, let us discuss some very important questions around good sleeping hours and habits.
Watch Aishwarya Iyengar use Wakefit’s sleep products to turn her bedroom into the cosiest sleep haven ever:
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How Much Sleep Do I Need?
The quantity of sleep is as important as the quality of sleep. Though this is known, there is still a lot of confusion around how much sleep is enough.
Let us help you with the ideal sleeping hours once and for all.
If you too are scratching your head and going, “how much sleep do I need?”, then the following table on hours of sleep by age, according to sleepfoundation.org, can help you:
|Age||Hours of sleep by age|
|Between 0 and 3 months||Upto 17 hours|
|Between 4 to 12 months||Upto 15 hours|
|Between 13 to 25 months||Upto 14 hours|
|Between 3 to 5 years||Upto 13 hours|
|Between 6 to 13 years||Upto 11 hours|
|Between 14 to 17 years||Upto 9 hours|
|Between 18 to 25 years||Upto 8 hours|
|Between 26 to 65 years||Upto 8 hours|
|66 years and above||Upto 7 hours|
These recommended hours of sleep by age are general guidelines. In extraordinary or exceptional circumstances, these hours of sleep by age may vary.
If you are trying to understand “how much sleep do I need”, then you need to take into account a number of questions. Some of these questions include:
- Have you been sleeping more than the hours of sleep allotted to your age?
- Have you been sleeping less than the hours of sleep by age?
- What does your sleep ritual look like?
- Do you find it difficult to fall asleep?
- Do you find it difficult to stay awake during the day?
- Are sleeping problems part of your sleep history?
- Are you currently dealing with any other health issues which may be affecting your sleeping hours?
- What does your sleep schedule look like?
Finding answers to these questions will give you a better understanding of “how much sleep do I need”.
We always suggest taking help of a sleep professional to come up with the right number of sleeping hours and sleeping rituals for you.
How Much Sleep Is Enough?
To determine the best number of sleeping hours for you, do not just depend on your age. There are other factors to consider as well, such as:
Quality of sleep
Bad quality sleep can result in a number of health problems.
According to research, bad quality sleep can result in cardiovascular diseases too. Apart from that, you might also suffer from mental health issues.
Bad sleep quality is also linked with increased intake of fatty foods. The resultant obesity can cause obtrusive sleep apnea, which further deteriorates your sleep quality. It is a vicious cycle!
One way to improve your sleep quality is to have proper sleeping hours. We recommend taking help of a professional to identify the causes of your poor sleep quality, and then coming up with the ultimate schedule of sleeping hours for you.
Suggested read: How Irregular Sleeping Hours Can Affect Your Heart
Lack of sleep can affect your health.
Sleep deprivation mainly affects your immune system. And by doing so, it makes you susceptible to diseases.
If you are sleep deprived, then your ideal sleeping hours is going to be different from the one suggested according to age.
To determine the best sleeping hours for you, you need to find out if you are going through hormonal changes.
In females, for instance, during menstruation, pregnancy, and menopause, several hormonal changes occur. These imbalances tend to affect their sleeping patterns. During these times, their sleep requirements and sleeping hours are different compared to what’s advised by age.
In males, imbalance of testosterone can cause sleep deprivation, and therefore, must be taken into consideration when coming up with the right number of sleeping hours.
Many people ask us if it is unhealthy to sleep at 4am. While early to bed early to rise is the rule of thumb, there is more at play when deciding on the perfect bedtime.
Maintaining your sleeping hours or sleep schedule is very important for good sleep.
Your body’s internal clock tends to be attuned to your bedtime, and so, it is necessary that you sleep at the same time and wake up around the same time every day.
Consistency in sleeping hours is crucial to your sleep quality. Therefore, when coming up with the perfect sleeping hours for yourself, take into account what time and duration you can consistently follow, even on weekends and holidays.
Suggested read: How to Sleep Better with Sleep Anxiety
Improve Your Sleeping Hours by Building the Ultimate Sleep Environment
Declutter your bedroom
When considering how to sleep better through proper sleeping hours, you need to declutter your room first.
A room full of clutter cannot promote quality sleep.
There are two ways to do this:
1. You can go the Marie Kondo way and get rid of anything that does not spark joy.
2. Or you can go the Wakefit way, and get rid of any item in the bedroom that isn’t helping with your sleep or worse is hampering your sleep, despite proper sleeping hours.
Keeping too many books in the bedroom, for instance, can hamper sleep as books gather dust and can be hazardous for you when you are resting.
A great idea, therefore, is to have your bookshelves in the sitting area instead of the bedroom.
Place your bedroom furniture optimally
The next tip that will help you create a good sleep environment is knowing where to place your furniture in the bedroom.
Creating the illusion of space becomes even more important in a small area, and that can be achieved by strategically placing all your furniture and ensuring that they complement each other.
The most important items in the bedroom and the most significant ones to create a healthy sleep haven are the right mattress and pillows.
Find a pillow that suits you. Our sleeping pillows, for instance, are designed keeping in mind that different sleepers have different requirements when it comes to sleep. Therefore, our pillows are created using hollow fiber that emulates down feathers while being hypoallergenic.
The hollow fibers in Wakefit’s sleeping pillows ensure extreme comfort and support that is consistent throughout the length of the pillow. You can also adjust its height by removing the hollow fiber-fill.
A good mattress will adapt to your body shape to give you the ultimate sleeping experience. It will distribute your bodyweight uniformly throughout so that no pressure points are created in your neck, shoulders, and hips.
The best mattress will also ensure that your spine is not bent in an unnatural way during your sleep.
The mattress will be hypoallergenic, keeping dust and other microbes away from you. This protects you not only from respiratory problems but also from skin-related issues.
Wakefit’s mattress will also be able to maintain temperature neutrality by absorbing excess body heat and circulating it throughout instead of trapping it. As a result, you will sleep cool and comfortable even in the hottest of months.
Good sleep products help you make the most of your sleeping hours.
A good sleep environment relies on good sleep investments and quality sleep products, which in turn, help you foster good sleep habits and make the most of your sleeping hours.
We hope this post was helpful.