Time For Bed

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Alfonsi V, Scarpelli S, D'Atri A, Stella G, De Gennaro L. Later school start time: The impact of sleep on academic performance and health in the adolescent population. Int J Environ Res Public Health. 2020;17(7):2574. doi:10.3390/ijerph17072574 Avoid caffeine: Stimulants, especially when ingested in the afternoon and evening, can disrupt the body’s circadian rhythm, making it harder to fall and stay asleep. Aidman E, et al. (2018). Effects of sleep deprivation on executive functioning, cognitive abilities, metacognitive confidence, and decision making.

There are a few possible reasons you might wake up tired, even after sleeping for 8 hours. A good place to start exploring these reasons? Consider your sleep habits and sleep hygiene practices. The occasional night of poor sleep generally won’t have a serious impact on your health. All the same, experts have linked ongoing sleep deprivation to serious health consequences, including a higher risk of chronic diseases and early death. Your sleep needs vary during your lifetime and by how many cycles of sleep you need to feel rested. You’ll find answers to some common questions about sleep below. Does your need for sleep change with age?Schedules, wake times, and even sleep needs can shift, so it helps to remain flexible. What one person needs may not be the same as someone else, even if their circumstances are similar. Tips for Getting Enough Sleep of the body. Getting enough sleep each night allows the mind and body to reap sleep’s restorative benefits and avoid the consequences of sleep deprivation. What Happens During Sleep? It takes, on average, about 90 minutes to go through each cycle. Completing five cycles a night means you’d get 7.5 hours of sleep, while six full cycles translates to about 9 hours of sleep. Mayne SL, Morales KH, Williamson AA, Grant SFA, Fiks AG, Basner M, Dinges DF, Zemel BS, Mitchell JA. Associations of the residential built environment with adolescent sleep outcomes. Sleep. 2021;44(6):zsaa276. doi:10.1093/sleep/zsaa276 Make the bedroom dark and quiet: A tranquil bedroom free of both natural and artificial light can train the body to associate that space with sleep. A sleep mask and earplugs can reduce disruptions.

Scott AJ, et al. (2017). Does improving sleep lead to better mental health? A protocol for a meta-analytic review of randomised controlled trials. How much sleep you need changes throughout your lifetime. An infant may need up to 17 hours of sleep each day, while an older adult may get by on just 7 hours of sleep a night. A number of simple lifestyle changes can be implemented to improve sleep, which can lead to better physical, cognitive, and emotional wellness. Ideally, you’ll want to wake up at the end of your sleep cycle, which is when you’re most likely to feel the most rested.You will find stories you love. Stories to Grow By provides a collection of World Tales. Folktales, fairytales, fables, and more! Stories from various countries and cultures! We have you covered. View our special collection of world tales HERE. Not Finding the Free Bedtime Stories You Need? What’s more, getting quality sleep during the day can be a challenge, with all the distractions and noise of life happening around you. Kang EK, Kim SS. Behavioral insomnia in infants and young children. Clin Exp Pediatr. 2021;64(3):111-116. doi:10.3345/cep.2020.00052

Sleep deprivation is a real concern for many people, especially those faced with consistent work and life challenges that can further disrupt sleep. Haghayegh S, et al. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. The stages used to be classified as stages 1, 2, 3, 4, and REM. Now, experts generally classify them as: Mem Fox is Australia’s most highly regarded picture-book author. Her first book, Possum Magic, is the best selling children’s book ever in Australia, with sales of over three million. And in the USA Time for Bed and Wilfrid Gordon McDonald Partridge have each sold over a million copies. Time for Bed is on Oprah’s list of the twenty best children’s books of all time. Mem has written thirty picture books for children and five non-fiction books for adults, including the best-selling Reading Magic, aimed at parents of very young children. Stories to Grow By also offers teaching resources! This includes over 100 free bedtime stories, fairy tales, folk tales, readers theater play scripts, and performance notes! You will find the stories and the materials you need for your classroom with Stories to Grow By. Interactive Reader's Theater | PlayAloudWith an impressive array of over 18,000 top-quality mattresses and accolades like “ Online Bed Retailer of the Year 2022-23” from the National Bed Federation, they’re the go-to choice for discerning sleep enthusiasts. There is no “one size fits all” bedtime, but there are ways to determine optimal bed and wake-up times based on age, geographic location, lifestyle preferences, and obligations like work and school. National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source

Dedicate time to self-care: Developing a relaxing routine before bed can promote healthy sleep. Try yoga, meditation, journaling, reading, or listening to calming music. Getting into the habit of a sleep pattern that works well for you is the best strategy. Some of us are naturally pre-disposed to be night owls while others prefer to sleep earlier and wake up early. If you don’t tend to get sleepy until midnight, don’t force yourself to go to sleep at 10pm in the hopes you’ll wake feeling more refreshed.

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The "whole wide world" is actually NOT going to sleep. Only your half of the world is going to sleep. Or perhaps more accurately, "only approximately 1/24th of the world is going to sleep while approximately 7/24ths are asleep (less some 3rd shift workers)". Pulling all-nighters, or working the graveyard shift and then sleeping in the day, may contribute to some negative health effects, including increased risk for cardiovascular disease and type 2 diabetes.