There's a reason why you shouldn't necessarily be sleeping like a baby.
According to an infographic by viral website Fogs.com, sleeping like a baby literally means sleeping 12 to 18 hours — which we can all say we wouldn't mind every once in a while. Adults over the age of 18 instead should be sleeping at least 7.5 hours to 9 hours a night.
Breaking it down even more, teens and pre-teens should be sleeping 8.5 hours to 10 hours, school-aged kids should be sleeping 10 to 11 hours, toddlers should be sleeping 12 to 14 hours and infants (over three months) should be getting at least 14 to 15 hours a night.
The graphic also highlights the most common sleeping positions for the average adult. At least 7 per cent of us sleep on our fronts, or the "freefaller," another 15 per cent of us sleep on our sides, and 41 per cent of people sleep in the fetal position.
Health experts have always wavered on the idea of the real number of hours people should be sleeping, according to Everyday Health. "Technically, there is no one-size-fits-all prescription for sleep. Everyone’s needs are different, so while some people may feel the effects of just one night of missed slumber, others may be able to endure three or four nights before slowing down," said writer Allison Takeda of Everyday Health. She also adds people should at least consider 7 to 9 hours or they might begin to lose the ability to perform everyday tasks.
Messing with your sleeping schedule is never a good idea. One report found that "night owls" or people who snooze till noon might actually be suffering from Delayed Sleep Phase Disorder, according to YourBeauty.com. Other dangers of sleep deprivation include raising the risk for heart disease, stroke, dementia, and even cancer in the long run, according to Everyday Health.
Check out the full infographic at Infographic Archives.
Keep Up With Your Commitments
Just like any relationship, sleeping better also requires you not to cheat -- your schedule, that is. Try to sleep around the same time each day to fall into a daily routine.
Get 7 To 8 Hours Of Sleep
They say you need seven to eight hours of sleep every day -- Cederberg says 'they' are right. She says most adults function the best with at least seven to nine hours of sleep per night.
Turn Off The Lights
To ensure a good night's sleep, make sure your room is dark. Close the curtains, turn off your lamp and the television. Cederberg says the smallest amount of light could affect your sleep -- use an eye mask if you need to.
Test Your Pillows -- Really
Cederberg suggests spending a day testing out different types of pillows, like feather or foam ones, to see which one is the best fit for you. You should never test a pillow if you're tired though -- you may just like everything in the store.
Exercising isn't only good for your health, it can give you energy throughout the day. Challenging your body will also help you rest better, Ceberberg says.
Keep Your Bedroom Clean
Make sure your room is tidy before you sleep. Switch up your linens once every two weeks, keep your room dust free and Cederberg recommends adjusting the temperature to 18 degrees Celsius for the best zZZ environment.
Block Out Noise
If you live in the city, the sounds of cars and buses may be your morning wake up call (or the annoyances keeping you up at night). Cederberg suggests using ear plugs to block out unwanted noise.
Put Your Phone Away
Another distraction before sleeping is playing with your phone or answering texts. Put your phone in another room to help fall asleep with a clear mind and not worry about a meeting the next day.
Say No To Heavy Meals
Midnight snack cravings? Try to say no. Eating heavy foods right before bed will make it harder for your body to digest and make you tired the next morning.
Find A Good Mattress
Even though pillows ensure a good night's rest -- a good mattress is just as important.
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