Sleep 2

In the last post we discussed what sleep is , the stages of sleep and the four major sleeping position. In this post, we would be discussing the right and wrong things to sleep with, and recommended sleeping hours. 

The importance of sleeping right can never be over emphasized, however the first step to sleep right is to wear the right attire. Below are some of the right and wrong things to go to sleep with.

What not sleep with: 

A Bra: Many women choose to wear bra to sleep under a misconception that sleeping in a bra prevents the breast from sagging. however, sleeping in a bra puts lots of women at risk of various health issues In addition to that, the bra's underwire, straps and hooks can dig deep into your skin causing indentations, irritations, welts and even cysts. Wearing a bra to sleep has also been said to hinder your ability to achieve a truly deep sleep state. 

A tight outfit: Some people like wearing form-fitting and form-flattering clothing to bed. Wearing things such as pants with an elastic waistband or a binding type of shirt, negatively impacts circulation as well as reduces your ability to breathe normally. This kind of clothes can also lead to various types of skin irritations and infections. 

Research has also shown tha, wearing tight-fitting clothes to bed prevents the development of  melatonin, a key hormone that helps in the regulation of sleep cycles. In conclusion, Sleeping Tight is not Right.

Makeup: Some women love to sleep with their makeup on, some just want to look pretty for their partners, others are just too tired after a long day of work to be worried about makeup. Whichever  category you fall into, wearing makeup to sleep is all shades of wrong and could be very harmful for your face. Leaving makeup on your face for too long could lead to your pores getting blocked which might ultimately lead to a war between your face and pimples.  

Also, a lot of this beauty products contain products that are very far from natural and this can result in your skin reacting, causing rashes, irritations, and allergic reactions. All in all, wearing makeup to bed defeats the purpose of looking good and brings about various negative results. So get yourself a nice facial cleanser/ makeup removal and try to wash your face before bed. No matter how tired you are, you owe your pretty face some care at the end of the day.

Jewelry: We all have that jewelry that means more than just a piece of metal to us whether it is a special earring/chain, a wedding necklace/ring, a bracelet and a lot more. Even though all this jewelries may mean a lot to us, it is very important to take them off before going to bed. Sleeping with jewelry on exposes the skin to various skin irritations or allergic reactions from the jewelry's materials especially for those that are sensitive to certain metals, such as nickel. Sleeping with jewelry on can also lead to developing unflattering jewelry indentation marks, it can also lead to circulation and even choking. On a lighter note, sleeping with jewelry on can lead to you losing them so its best to keep those precious items in a safe place before sleeping.

 

 What to sleep with: 

Socks: Wearing socks to sleep helps to warm up your feet, lower your blood pressure and prepare your body for sleep. It has been found in some recent researches that wearing socks to sleep can help you to fall asleep faster. Socks can also help  to keep your feet looking and feeling young by preventing cracks and dryness. Another wonderful benefits of this amazing piece of clothing is that they help to absorb moisture *for the sweaty ones.

A loose cotton pajamas: Sleeping in your bath has been found to be the best option to have a great sleep but if you don't feel comfortable sleeping in your best suit like me then your next bet is finding a cute but loose cotton pajamas. You may be wondering why cotton? Cotton is a top option because it is a natural fibre that is extremely soft, comfy an lightweight which makes very ideal for a good night sleep. It also allows your skin to breathe and is less likely to cause rashes or irritations, especially if you wear loose-fitting cotton pajamas. However, despite all this great benefits sleeping in cotton pajamas has some downsides for those that get cold during the night or those sleeping in cooler environments as it is not a good insulator, it is also not advised for those that are likely to sweat throughout the night as it is not as absorbing in comparison to other fabrics. The good news is despite the good and bad a large amount of people consider cotton as a great pajamas option. 

 Other Type of fabrics: If cotton pajamas does not seem to fit your amazing personality, there are other types of fabrics to consider when going pajamas shopping. One of the fabrics to consider is silk, it's benefits includes regulation of body temperature and it feels smooth and soft against your skin. Another fabric is bamboo, it is more absorbent than cotton, it is soft to touch and it is hypoallergenic. Research has also shown that bamboo fabric contains anti-microbial properties.  

Overall, it is up to you to decide what fabric to include to your nightly routine, whether it is bamboo, cotton, silk or the classic flannel fabric pajamas.

Always go Clean: A lot of people like to sleep in the same pair of pjs night after night and while this may seem conducive it is actually wrong as it basically means that you're sleeping in dirty clothes night after night. Wearing clothes that are not clean has a lot of adverse effect on your overall health. It increases your chances of developing bacterial infections and for those that like to eat in their pajamas think about  the minute particles that drip down onto your pajamas every day. The recommended schedule for washing your pajamas is three to four times after wearing them. If this sounds like too much laundry for you then you will have to start considering frequent trips to the pajamas store.    

Hair Cover: Although covering your hair before bed may seem unusual if you're not an afro queen, wearing a silk scarf or sleep cap on your head before going to bed can help to achieve the dream hair you've always wanted. It has been found that covering your hair while you sleep has numerous benefits, which includes minimizing the likelihood of frizz and hair breakage that is caused friction due to the rubbing of your hair against your pillowcase while you sleep. It also reduces the likelihood of developing split ends for those with long hair or those that want to grow their hair. Another benefit of wearing hair caps is that they help your hair to stay smooth and silky and also eliminates dryness caused by the exposure to the night air. Finally covering your hair before going to bed, helps to retain the body and texture while also cutting down on tangles. 

Protection for the eyes and ears: A lot of external factors that we can't control often come to combat with our beauty sleep, and while this factors can't be control we all have special weapons we can use to fight them off. The weapons are earplugs and sleep mask. Research has shown that people that sleep in earplugs and sleep mask have the ability to produce higher levels of melatonin which leads to less sleep disturbance and more time spent in a deep sleep. While many people find it strange to cover their eyes and ears while sleeping they have proven to be very effective in eliminating nighttime annoyances that make it difficult to get the sleep you need. 

A sleep tracker: This is not compulsory but if you really want to know about the quantity and quality of your sleep, then you should consider getting one. They help you learn about your individual sleep patterns as well as understand your body's specific sleeping behaviours and tendencies. Some can be placed in various positions like your wrist, your pajamas and even under your mattress. With the knowledge you get from the sleep tracker you will be able to improve your nightly sleep. 

Recommended sleeping hours

The general basic recommended sleeping hours for everyone is 7- 8 hours of sleep. However, below is a detailed recommendation for various age groups.

Newborns (0-3 months): 14- 17 hours per day. So new moms let them sleep.

Infants (4- 11 months): 12- 15 hours per day.  A well slept baby is an happy baby.

Toddlers (1-2 years): 11- 14 hours per day.

Preschoolers (3- 5 years): 10- 13 hours per day.

School age children (6- 13 years): 9- 11 hours per day.

Teenagers (14- 17 years): 8- 10 hours per day.

Younger adults (18- 25 years): 7- 9 hours per day.

Adults (26- 64 years): 7- 9 hours per day. Same as younger adults.

Older adults (65+): 7- 8 hours per day.

This table shows additional ranges for the various age groups. 

Age	Recommended	May be appropriate	Not recommended
Newborns 0-3 months	14 to 17 hours	11 to 13 hours 18 to 19 hours	Less than 11 hours More than 19 hours
Infants 4-11 months	12 to 15 hours	10 to 11 hours 16 to 18 hours	Less than 10 hours More than 18 hours
Toddlers 1-2 years	11 to 14 hours	9 to 10 hours 15 to 16 hours	Less than 9 hours More than 16 hours
Preschoolers 3-5 years	10 to 13 hours	8 to 9 hours 14 hours	Less than 8 hours More than 14 hours
School-aged Children 6-13 years	9 to 11 hours	7 to 8 hours 12 hours	Less than 7 hours More than 12 hours
Teenagers 14-17 years	8 to 10 hours	7 hours 11 hours	Less than 7 hours More than 11 hours
Young Adults 18-25 years	7 to 9 hours	6 hours 10 to 11 hours	Less than 6 hours More than 11 hours
Adults 26-64 years	7 to 9 hours	6 hours 10 hours	Less than 6 hours More than 10 hours
Older Adults ≥ 65 years	7 to 8 hours	5 to 6 hours 9 hours	Less than 5 hours More than 9 hours