Sleep is an important and often disregarded element of our lives. It is an intricate biological process that helps both our bodies and minds recover and regenerate.

The following are some of the important health benefits linked to regular, peaceful sleep:

• Improves cognitive function
• Restores physical health
• Supports immunity
• Regulates mood
• Enhances heart health
• Manages weight
• Regulates hormones

The National Sleep Foundation provides the following guidelines for the recommended amount of sleep:

• Newborns – 0 to 3 months of age – 14-17 hours per day
• Infants – 4 to 11 months of age – 12-15 hours per day
• Toddlers – 1 to 2 years of age – 11-14 hours per day
• Preschoolers – 3 to 5 years of age – 10-13 hours per day
• School-age children – 6 to 13 years of age – 9-11 hours per day
• Teenagers – 14 to 17 years of age – 8-10 hours per day
• Adults – 18 to 64 years of age – 7-9 hours per day
• Older adults of 65 years and above – 7-8 hours per day

If you find it challenging to get restful sleep at night, try incorporating these sleep-enhancing habits into your routine:

• Maintain a Sleep Schedule – every day including weekends, make sure you go to bed and get up at the same time as this can help you sleep better and adjust your body clock effectively.
• Establish a Calming Routine – Before going to bed, relax by reading, enjoying a warm bath, or doing breathing exercises like breathing deeply or meditation.
• Create a cozy sleeping environment – To encourage sound sleep, maintain a cold, clean, dark, and quiet bedroom. To drown out sounds, use white noise machines, earplugs, or blackout drapes.
• Reduce Stress – Sleep can be substantially impacted by anxiety and stress. Try stress-reduction techniques like meditation, mindfulness, yoga, or journaling to unwind the mind before bed.