Good sleep is essential. It makes your skin shine, you feel rested and happy, have normal reflexes, and helps you to have positive relations. Not too much chatter, it contributes to quality daytime function.
Without adequate sleep, a variety of negative outcomes can occur, including low productivity, and an increased risk of chronic diseases.
According to science, quality sleep is influenced by three main factors: sleep duration, sleep environment, and sleep hygiene practices. By respecting these elements, you will definitely improve your quality of life.
Let’s explore each rule!
Rule no. 1 – Sleep Duration
According to researchers, the following sleep durations are recommended for different age groups:
- Newborns (0–3 months): 14–17 hours
- Infants (4–11 months): 12–15 hours
- Toddlers (1–2 years): 11–14 hours
- Preschoolers (3–5 years): 10–13 hours
- School-age children (6–13 years): 9–11 hours
- Teenagers (14–17 years): 8–10 hours
- Young adults (18–25 years): 7–9 hours
- Adults (26–64 years): 7–9 hours
- Older adults (65 years and over): 7–8 hours.
For kids, sleep is even more important. They spend up to 15 hours sleeping and we must ensure they have a quality mattress (source: Grady et al., 2019).
Hybrid Cot Bed Mattress double-sided, 8-layered sleeping beauty, keeps the kids comfortable from birth to three years old by providing the firm, flat sleep surface they require. Because it is double-sided, toddlers aged 12 months and up can turn it over for greater cushioning and edge-to-edge support. Includes a water-resistant inside and a washable cover.
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Rule No. 2 – Sleep Environment
The essentials for a good sleep environment are lighting, sound, temperature, clutter & organization, and comfort, according to research papers.
Lighting – Exposure to light, especially blue light from electronics, suppresses melatonin and disrupts sleep. Use dim red nightlights instead of bright white ones and avoid screens at least an hour before bed. Moreover, ensure the bedroom is completely dark for optimal sleep.
Sound – Frequent awakenings and poorer sleep quality might result from noisy surroundings. Reduce noise for a better sleep.
Clutter and organization – A crowded bedroom might make it hard to unwind and go to sleep since it can generate a stressful atmosphere. Maintaining a clean and orderly bedroom can contribute to a relaxing environment that promotes restful sleep.
Temperature – 15°C to 19°C is the optimal temperature for sleeping. Too much heat or cold can cause sleep disturbances and lower the quality of your sleep. Using blankets and fans or adjusting the thermostat can help keep the temperature comfortable.
Comfort – For a good night’s sleep, a comfortable sleeping surface is necessary: good pillows and a supportive mattress. You can discover the greatest in sleeping while saving money with the full Simba sleep experience. A complete Bundle when you can choose the bed base, then you can choose from any of Hybrid® or Earth mattresses, and in the end add your favorite HybridTM pillows and duvets.
Real Reviews: What do people say?
Rule No. 3 – Sleep Hygiene Practices
- Maintain a Consistent Sleep Schedule
- Avoid Stimulants Before Bedtime
- Engage in Relaxing Activities Before Bed
- Avoid Screen Time Before Bed
- Limit Naps
- Avoid Heavy Meals Close to Bedtime
- Exercise Regularly
- Manage Stress and Anxiety
- Avoid Smoking
- Limit Fluid Intake Before Bed
Practicing good sleep hygiene can improve sleep quality and overall well-being. Not to mention that sleep hygiene is essential for specific populations, including shift workers, adolescents, and individuals with chronic health conditions, as it helps mitigate sleep disruptions caused by irregular schedules, hormonal changes, or medical conditions.
Conclusion
How can you improve your sleep?
Sleep Duration
| ⏺Newborns (0–3 mos): 14–17 hrs ⏺Infants (4–11 mos): 12–15 hrs ⏺Toddlers (1–2 yrs): 11–14 hrs ⏺Preschoolers (3–5 yrs): 10–13 hrs ⏺School-age (6–13 yrs): 9–11 hrs ⏺Teens (14–17 yrs): 8–10 hrs ⏺Young adults (18–25 yrs): 7–9 hrs ⏺Adults (26–64 yrs): 7–9 hrs ⏺Older adults (65+): 7–8 hrs |
✨ Choose a mattress that won’t interrupt your sleep. Need help in choosing the best mattress? Take the quiz!
Sleep Environment
✔️Dark bedroom
✔️Noise suppression
✔️Clean and orderly space
✔️15°C to 19°C temperature
✔️Comfort
✨ Create a comfortable space using the Simba Bundle!
✨Choose the duvet in accordance with your warmth level, allergy factors and so on. Take a look!
Sleep Hygiene Practices
✔️Consistent Sleep Schedule
✔️Relaxing Activities Before Bed
✔️Exercise Regularly
✔️Manage Stress and Anxiety
❌ No Stimulants Before Bedtime
❌ No Screen Time Before Bed
❌ No Heavy Meals Close to Bedtime
❌ No Smoking
🚨Limit Fluid Intake Before Bed
🚨Limited Naps
✨ Read a book in a comfortable divan bed!
✨ Feel soft and soothing in cotton bed linen!
✨ Breathe fresh air through an air circulation pillow!
Following these principles, you can attain the best sleep quality and reduce the risks associated with sleep deprivation, such as impaired cognitive function, weakened immune system, increased risk of heart disease, high blood pressure, obesity, diabetes, and mental health issues like anxiety and depression.
Author Profile
- With over 10 years of experience in blogging, Maia captures nuances and depth in every word. She specializes in bringing innovative products and transformative ideas to the forefront, helping people discover new ways to expand their lifestyles.
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