The CDC (centres for disease
control and prevention) recommend the following amounts of sleep in every
24-hour period:
|
Age |
Hours of sleep |
|
4–12 months |
12–16, including naps |
|
1–2 years |
11–14, including naps |
|
3–5 years |
10–13, including naps |
|
6–12 years |
9–12 |
|
13–18 years |
8–10 |
|
18–60 years |
7 or more |
There are many
ways to support quality sleep, including counseling, lifestyle and
environmental adjustments, medications, and alternative therapies.
Sometimes, a
person also needs treatment for an underlying health condition. Consuming pills
for this purpose without consulting a doctor is not advisable. If undergoing
medication, then it should be properly done and taken care.
Behavioral
and cognitive treatments
Some approaches
that do not involve drugs include:
Relaxation
techniques: Meditation,
mindfulness training, breathing exercises, and guided imagery can help reduce
tension. Audio recordings and sleep apps can also help.
Cognitive
behavioral therapy:
Known as CBT, this may help a person identify thought patterns that are
contributing to limited sleep.
Home care
strategies
Changing sleeping
habits and the sleep environment can often help. A person can:
- Try going to bed and waking up at the same times every day, even on the weekends, with the goal of establishing a routine.
- Avoiding eating 2–3 hours before bedtime.
- After trying to fall asleep for 20 minutes, get up and read, then try again later.
- Get
regular exercise during the day.
- Keep
the bedroom quiet, dark, and cool.
- Turn
off electronic devices and keep them away from the sleeping area.
- Limit
the consumption of caffeine and alcohol, especially close to bedtime.
- Avoid
tobacco use.
- 😌😌😌Use
a mouth guard to manage bruxism.
Some people find that devices help, including mouth
guards, white noise machines, anti-snore devices, sleep trackers, wedge
pillows, and other products. These are available for purchase online. However,
there is no guarantee that any of these will work.
If these measures do not help, a person should see a
healthcare provider, especially if getting too little sleep is affecting the
quality of life.
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