Is 5-7 hours enough sleep per night? Your guide to maximizing your sleep and your family's sleep.
- Loraine Mazzolini
- Oct 18, 2022
- 5 min read
Updated: Oct 20, 2022
Of all the topics about health and wellness that I can write about, I am writing today about sleep. Sleep is the first thing I ask about when working with clients because without enough quality sleep all the other areas of your life will suffer.
So how much do you sleep? Is it enough? How much do your kids sleep? Is that enough? What things affect sleep and how do we control them? As someone who has struggled with restless legs, menopausal hot flashes and teenagers who don't ever want to go to sleep, I have made sleep a huge part of my research. I have some great information to share with you on this subject and some that you may not have even thought that affect our sleep.
So let's get to some tips
Tip #1 - Keep a one week journal
I know, I know ... no one wants to take the time to track one more thing in their life but I am asking you to write down the actual time you sleep every night for one week. For the Moms out there, you may say ... oh I go to bed at 10 pm every night but if you are like this Mom, you actually get in bed probable 45 minutes later than that. There is the dishwasher to finish filling, the last load of clothes to get moved to the dryer, setting out kids things for school the next day ... the list is endless really. So this week make a point to look at the clock one last time to see when you do finally settle into bed. Also, track sleep hours for your kiddos too.
Tip #2 - Quality sleep is essential to good physical and mental health
Physical and Mental health issues are on the rise in adults and teens. There is a direct correlation to poor sleep and anxiety, depression, addictions, as well as poor metabolic health. If you are trying to get you and your family on the road to health, quality sleep should be your number one priority.
The importance of quality sleep for the brain and body cannot be overstated. For optimal brain function, emotional well-being, and physical health, adults need 7-9 hours of sleep, teens need 8-10 hours, and younger children need even more. A single sleepless night can lead to fatigue, anxiety, bad moods, and brain fog. People who suffer from insomnia or other sleep disorders (such as sleep apnea) may also struggle with anxiety, depression, addictions, memory problems, dementia, pain, obesity, cardiovascular problems, diabetes, hyperactivity, low sex drive, gastrointestinal problems, and more. -
Dr Amen - Amen Clinic
Tip #3 - Sleep epidemic due to smart phones & EMF's
There is a sleep epidemic brewing. The introduction of smart phones has had a huge affect on sleep. We all know this to be true. Even adults have a hard time with endless scrolling late at night when they know they should be going to bed. We also know that our kids are negatively affected not only by access to watching shows, scrolling on social media, receiving late night texts that can cause stress before sleep, but are you aware of the EMF's (electromagnetic fields) circulating through the house. The radiation from their cell phone sitting by their bed, smart devices on the dresser and Wi-Fi pinging throughout the house for internet, wireless speakers, wireless TV's, and more.
I am not suggesting you get rid of all your devices. I am a practical person. I know it seems hopeless at times but their are ways to reduce your exposure.
EMF Shields for your phones
Shungite stone to absorb negative energy and EMFs
Timers to turn off the Wi-Fi during the overnight hours
You will hear me repeat this again and again ...
"There will always be toxins in our environment. We must do our best to control to them and reduce our toxic load to keep our bucket from overflowing which can result in disease or autoimmunity."
Lo Mazzolini, Health Coach
Tip #4 - Electric company smart meters
Did you know electric companies now use a Smart Meter on the side of your house. This is ANOTHER EMF device. Newer is not always better and that certainly is the case with electric company smart meters. Ever wonder why no one is walking through your neighborhood to read your meter anymore? Well, if you are in a newer home then you most likely have a smart meter. Tip: 4a You can request that it be switched back to a old style meter. Make a reminder to go check out what style you have on your home.
The smart meter, also called an Advanced Meter Installation (AMI), is a two-way device used by utility companies to measure energy usage in your home. It’s mounted on the outside of your home like a traditional meter and is more common in newer homes.
People with smart meters in their homes have reported a sudden increase in dizziness, ear pain, memory problems, heart palpitations, anxiety, and sleep problems. We do know that exposure to large amounts of RF radiation as a result of accidents involving radar has caused severe burns. Whether in large or small amounts, RF radiation has adverse effects on your health.
Tip #5 - Well I am saving the best or in this case, toughest for last - our Teen Night Owls
I am the Mom to a 14 year son and a 17 year old daughter and although I don't remember them being born with a phone in their hand, it certainly feels like it is constantly attached to them ... Or a chromebook or a Mac laptop or an ipad ... our teens are inundated with technology. Sorry to say I don't have THE MAGIC BULLET answer for this one. I do know that our teens need as much IF NOT MORE sleep than when they were toddlers due to the hormonal changes happening in their ever growing bodies and brains.
I have read an awesome book recently (well listened to it on Audible, who has time to read, lol). I have learned that our teens need 8-10 hours to sleep every night. They simply are not getting that much. A perfect storm is brewing when you consider early school start times, academic pressures, sports and of course phones. This leads due a whole host of problems including anxiety. I think we can all raise our hand and say "yes" that affects my teen. Start small by trying to increase your teens sleep by 30 minutes each night and you should see significant improvements in their mental health and academic and athletic success. By all means, let them sleep in when they can! They need it and IT IS possible to catch up on sleep. They are not lazy teenagers they are in a major sleep debt!
Generation Sleepless - although quite nerdy with lots of stats at times, it is a great resource for understanding just how important sleep is for your child's brain growth and the affects it can have for years to come.
https://www.audible.com/pd/Generation-Sleepless-Audiobook/0593508378?action_code=ASSGB149080119000H&share_location=pdp&shareTest=TestShare
We all need someone to tuck us in at night
I wish someone would walk through our house at 10 pm every night and round up all the devices and tell us all to go to bed and while they doing that could they also turn off the Wi-Fi router for the overnight hours?
OH I guess that is my job!
Adults and teens are not going to readily give up their phones without a fight but I have made it a point be the leader in my house. I set an alarm (on my smart phone of course) to turn off my phone and get my kids off their phones and into bed.
Once we all finally put it down the phones, we all have a fighting chance of getting the much needed, anxiety reducing, immunity building 8-10 hours of sleep our bodies and brains desperately need.
Please feel to reach out me via email coachlomazz@gmail.com or leave a comment below.
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Coach Lo
Be Safe, Be Healthy and Be Happy ... and go to sleep!
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