Healthy Ways to Reduce Stress #5: Sleep it off

Adequate, good quality sleep is important to so many aspects of our lives: keeping us at a healthy weight, giving us enough energy to work throughout the day, and yes, reduce stress. It's one of the most basic, easiest things you can do to improve your health and keep stress at bay - yet it is also one of the most difficult for many people to attain.

The amount of sleep you need depends on various factors - especially your age. Consider these guidelines by the Mayo Clinic for different age groups:

AGE GROUP RECOMMENDED AMOUNT OF SLEEP

Infants 14-15 hours

Toddlers 12-14 hours

School-age Children 10-11 hours

Adults 7-9 hours

In addition to relieving stress, getting the recommended amount of sleep has other benefits, including:

• Your body and mind will have time to recover and make any necessary repairs
• It will help to reduce your stress levels
• Your mind will be sharp and you'll be able to think more clearly
• You'll have more energy
• Studies suggest it will help alleviate depression
• You'll look better from being well-rested
• Overall, you'll feel better physically, emotionally and mentally

If you're having trouble sleeping, you should try to take the steps to change your sleep habits. You may not be able to control or eliminate all the factors that interfere with your sleep, but you can create and environment and adopt habits that encourage a more restful night. Try these suggestions if you have trouble falling asleep or staying asleep:

• Always go to bed and get up at the same time. It will be easier to fall asleep and to wake up when you get your body on a schedule.
• Your sleeping area should be completely dark so your body can product melatonin, which helps you get more restful sleep.
• Drinking alcohol or caffeine late in the day or evening can cause you to wake up in the middle of the night. Try to limit how much you drink before bed and stop drinking 2 hours before you plan to go to bed.
• Don't exercise for at least a few hours before bedtime. Exercise increases your body temperature and alertness, making it harder to fall asleep.
• Eat a small carbohydrate snack an hour or two before bed. The serotonin production will help you sleep more soundly.

Keep in mind that it is normal to have the occasional sleepness night. However, if you have trouble sleeping on a regular or frequent basis, see your doctor. You may have a sleep disorder, such as sleep apnea or restless legs syndrome. Identifying and treating the cause of your sleep disturbance can help get you back on the road to a good night's sleep.

For more information on sleep topics, disorders and more, visit the National Sleep Foundation.