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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 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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