How To Fall Asleep Naturally & How Much Sleep Do We Need?
One third of American adults have insufficient sleep with many saying they have had to cut down on the amount of sleep they have at night because of long working days.
Although they need at least 7.25 hours sleep for optimum functioning capability, they are only getting on average 6.5 hours of sleep on week nights.
In both men and women, the average amount of sleep has been steadily decreasing. Although you might think that not getting a good night’s sleep during the working week is not such a problem because you can catch up at the weekend, this is not true.
Why do we need sufficient sleep every night?
Sleep is imperative for physical and mental health. Remember, cutting back on even just a couple of hours of sleep every night can have serious, far-reaching effects on your health.
During the day, your body is working hard to keep up with your workload and it requires the appropriate amount of time to rest, recover and recharge to do it all over again. You might think that strong cups of coffee will keep you going but those are not a permanent solution because lack of sleep, and the problem of insomnia too, can be a contributing factor in some of the more serious health problems such as heart disease and strokes.
Even when you get the chance of an early night and a full quota of 7 to 8 hours of undisturbed sleep, you might be so active that you cannot get to sleep anyway.
There is a simple sleep remedy doing the rounds on social media at the moment which you might find very helpful.
The ultimate sleep recipe
This is all you will need:
- 5 teaspoons of organic raw honey
- 1 teaspoon of pink Himalayan sea salt
- Mix these two ingredients together and store it in a glass jar. The amount you make is up to you but a ratio of 5:1 is said to work the best.
- Place roughly a teaspoonful under your tongue every night before you go to sleep and let it dissolve naturally.
Together, these ingredients contain more than 80 different minerals and elements that your body needs. For example, the combination of honey and salt increases serotonin, helping us to de-stress naturally and get the best sleep possible.
How much sleep do children need?
As a general rule, children need significantly more sleep than adults. Sleep experts have put together this table of their recommendations for different age groups:
Newborns sleep for about 16 to 17 hours a day but sometimes for only 1 or 2 hours at a time (as many new parents will have experienced). Older babies will need less sleep but of course every baby is different.
- Toddlers (1 to 3 years old ) – 12 to 14 hours a night.
- Preschoolers (3 to 5 years old) – 11 to 13 hours a night
- School-aged children (up to 12 years old) – 10 to 11 hours a night
- Teenagers – About 9 hours a night
I probably don’t have to point out to parents that their child’s mood can be a very good indicator of whether they are getting enough sleep. Excessive fussiness, irritability, crying or tantrums are often linked to lack of sleep as well as frequent yawning throughout the day!
Is it possible to have too much sleep?
On completely the opposite side of the coin, it certainly is possible to have too much sleep and this habit can also have detrimental effects on your health, possibly affecting the cognitive function in the aging.
Some of those who sleep longer than they should are perhaps using it as a form of escape when life becomes too difficult.
How to know if you are having the correct amount of sleep?
Take note of how long it takes you to fall asleep. As a general rule, if this happens within a few minutes of your head hitting the pillow, you could well be sleep deprived while a well-rested person will usually take between 10 to 15 minutes to fall asleep.
If you find it difficult to fall asleep at night, or frequently wake up in the early hours of the morning and cannot get back to sleep again, another 100% natural remedy is to apply 2 to 3 drops of our own H-Insomnia Formula to the back of the neck. Sweet dreams.