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How Do We Know If We Have Enough Sleep? Check This New Study To Find Out

How Do We Know If We Have Enough Sleep? Check This New Study To Find Out

Finding that perfect amount of sleep is critical but difficult. Some people need a full eight hours to function while others are bright-eyed and bushy-tailed with only five. Meanwhile, some people need to sleep half the day away in order to feel rejuvenated. Thus, the actual amount of sleep a person requires is highly subjective.

Sleep feels luxurious; however, it is a requirement for health. How long and how well you sleep keeps you emotionally balanced and feeling physically fit. Figuring out how much sleep you need is not as difficult as it sounds. All you need to do is pay attention to and keep track of how your body feels.

Growing Up & Out of Sleep

According to Harvard Medical School, you need the most sleep when you’re younger. Adults only need about half the sleep that children do.

Newborn babies need anywhere from 10.5 to 18 hours of sleep a day to be healthy because they use all that sleep to grow and develop. After three months, they require slightly less sleep (on average 10 to 14 hours). By the time children hit school, they need only an average of 10 hours.

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Once you hit 18 years of age, you only need an average of 7.5 to 8.5 hours a sleep per day on average.

Looking for Signs of Tiredness

If you’re not sure how much sleep you’re getting or whether it is enough, follow these guidelines for figuring out your sleep pattern:

Forget Your Bedtime, Check Your Wake Up Time

The average person moves through five sleep cycles each night. Each cycle lasts 90 minutes. This is where scientists get the 7.5 hour figure from. Instead of worrying about hitting that 7.5 hours after you go to bed, look at the time that you wake up.

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Pay attention to the time that you wake up naturally in the morning. Whether it is 10 AM or 5 AM, count back 7.5 hours from that figure to determine what time you need to go to bed in order to ensure you get the perfect amount of sleep.

Pay Attention to Your Tired Periods

Think about the periods of the day when you are most tired. Are you tired after waking? Does the tiredness hit after lunch or mid-afternoon? Or are you ready to crash around dinner time?

Any of these are a sign that you are not getting enough sleep. Each of these are cues for sleep that will help you determine if you’re getting enough sleep, if you’re over-tired, or if you are completely sleep deprived.

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Keep a Sleep Journal

Tracking how much sleep you get can help boost the level of sleep you get. Use a sleep journal to keep track of your sleep schedule and look at how consistently you get what you think is the right amount of sleep. Nowadays there are even high tech options such as smart-watches and custom wristbands that can do this for you.

Whatever option you choose, the journal will show you where you struggle and succeed when it comes to getting enough sleep. Even minor deviations are important because losing even one hour of sleep can affect your energy and your immune system.

Keeping an eye on your sleep schedule is also important because your body does not adjust as quickly to new sleep schedules as you would like it to. It can take a week to adjust to a new pattern if you have changed time zones or changed shifts at work.

Also note how often you try to “make up” sleep. Some people believe that getting extra sleep can help you make up for a lack of sleep other days. However, it is not the amount of sleep that matters as much as how long you get quality sleep. Simply sleeping more does not fully compensate for a previous lack of sleep. It can also mess with your normal sleep cycle.

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Fixing Your Sleeping Habits

After you’ve got more information about your sleep, your strengths and weaknesses will start to become more clear. To fix your sleeping habits and ensure you’re getting enough sleep, you need to make sleep a priority. Rather than focusing on making up sleep, you need to prioritize a natural sleep pattern.

A good way to fix your sleeping pattern is to take a sleep vacation. When you have two weeks free, go to bed at the same time every night and wake up without an alarm. You will notice that you’re sleeping later at first, but you will slowly start waking up at a suitable time all on your own. You’ll probably also find that you’re sleeping somewhere between seven and nine hours.

Conclusion

Remember that sleep is imperative for health. If after all your efforts, you’re still falling asleep during meetings, this may be a sign that there is something wrong with your sleep system. If you’re not sure why you can’t catch enough Zs, check in with a sleep doctor.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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