A woman that is tired while she is working on a laptop computer. She has pulled off her glasses and is laying her head on her hand.

When you get an injury, one of the methods of healing you will hear is to “rest” the injured area. You may also hear that you need plenty of sleep at night. These aren’t simply nice suggestions to make you feel less tired during the day. Proper rest and nighttime sleep contribute to proper healing from injuries and help reduce your risk for chronic conditions and injury. Find out what proper rest and nighttime sleep looks like!

 

Tiredness from Lack of Sleep

Do you feel like you’re constantly reaching for caffeine in order to stay awake during the day? Most adults only need 6-8 hours of sleep at night in order to feel rested and ready to take on the day. However, many Americans are not meaning this recommendation. The effects of too little sleep include:

  • Irritability or impaired patience
  • Difficulty with information processing and memory
  • Daily headaches or migraines
  • Slower reaction time
  • Lack of motivation
  • Decreased performance at work, in sports, with exercise and with obligations
  • Poorer vision
  • Issues with short-term memory
  • Aggressive behavior
  • Moodiness
  • Burnout
  • Chronic stress, which can lead to health problems such as strokes and heart attacks
  • Shorter lifespan

 

The last point on this list is a major one. You can actually cut years off of your life if you don’t sleep enough! This is because the body is unable to perform the critical processes it needs to at night if you don’t get enough sleep. During your nighttime sleep, your body works to regulate your digestive system. It cleans out your cells and removes toxins in the body. Your body focuses on toxin removal in the brain to help file memories and boost your ability to think. When improper sleep happens over and over, your body is only partially removing toxins you’ve come in contact with in your food, environment, medications and more. Getting enough sleep is one of the best things you can do for your health if you want a strong, healthy body that has less chronic pain, low-grade health problems and injuries.

 

A young adult woman that is on her cell phone while she is in bed for nighttime.

What Does Proper Nighttime Sleep Look Like?

We’ve all had a poor night of sleep that leaves us groggy, tired and maybe even unmotivated to do anything. This may happen night after night if you’re not getting adequate sleep. There have been countless studies into how much sleep you need depending on your age and needs. The experts have concluded that 7-9 hours of sleep at night is what the average adult needs to completely reboot and remove toxins from the body that lead to health issues. However, The Centers for Disease Control and Prevention found that 35.5% of adults get less than 7 hours of sleep a night, on average.

 

Over the years, adults and teens alike are cutting out sleep hours in order to fit more into a busy schedule, which can cause countless health issues. 4.7% of people have reported themselves nodding off while driving or operating heavy machinery due to a lack of nighttime rest. 50-70 million Americans have sleep disorders or a lack of rest due to stress, too much screen time, health problems and more.

 

Here are the sleep guidelines for each age group

  • Adults: 7-9 hours
  • Teens: 8-10 hours
  • Children 11-13 hours (children under 5 may sleep the full 13)
  • Toddlers up to 5: 12-15 hours depending on the child
  • Infants 14-17 hours of sleep, especially during the first year

 

Make sure you set bedtimes both for yourself and for children so that everyone is meeting these vital sleep guidelines for good health.

 

A young adult woman that is walking up on a bright, early morning that is smiling and happy from a good night of rest.

How Can Power Naps Help You?

If you’re feeling tired during the day, try taking a power nap. You can get a boost of energy if you get rest in the lighter, non-REM sleep stages. 20 minutes is the perfect timing if you want energy-boosting sleep without feeling heavy or more tired. The National Sleep Foundation reports that a full sleep cycle is about 90 minutes long. If you’re aiming for a longer power nap, that’s one to consider. If you want the same type of benefits on a tight schedule, aim for the 20-minute nap. Sleeping between 30 and 60 minutes generally leaves people feeling more tired, as they are stuck in a REM sleep cycle meant for nighttime sleep.

 

Tips to Boost Your Energy

If you’re tired, you may be part of 81% of Americans that get their coffee caffeine boost. However, caffeine carries negative side effects such as irritability, headaches, withdrawals, digestive issues and mental, emotional and overall health problems. It’s also addictive according to the Food and Drug Administration.

 

Instead of relying on caffeine, try these natural ways to boost your energy:

  • Exercise! The American Heart Association already recommends at least 150 minutes of exercise a week to keep up energy levels and to help the body function properly. Doing a quick exercise (even just a few minutes) can get your heart pumping, helping with clearer thinking and energy.
  • Eat right. Having a diet full of sugary, greasy or processed foods can clog you up and make you feel tired. Eat a balanced diet of protein, fruits and veggies and make sure you’re getting your vitamins and minerals each day.
  • Take a B-vitamin supplement. This vitamin helps with natural energy.
  • Take small breaks throughout the day. Don’t work through a lunch break and don’t work all day without stopping. Get up every hour and try to take at least 200 steps to stay alert.
  • Take a power nap!

 

Help for Proper Sleep

If you are struggling with poor nighttime sleep or want to simply improve your quality of sleep, come in for a free consultation. To schedule, call Spine Correction Center of the Rockies today at (970) 658-5115!