Rest and Sleep Matter
Chelsey Smith • June 4, 2024
Rest is crucial for maintaining overall health and well-being. It allows the body to repair and rejuvenate itself, which is essential for physical health. Adequate rest also plays a significant role in mental health, helping to improve concentration, mood, and cognitive function. Without sufficient rest, individuals are more susceptible to stress, anxiety, and a weakened immune system. By prioritizing rest, we can enhance our productivity, emotional balance, and quality of life.
How Much Sleep is Needed by Age
The amount of sleep needed varies significantly across different age groups. Here is a general guideline:
- Newborns (0-3 months): Newborns require 14-17 hours of sleep per day. Their sleep patterns are often erratic, with frequent naps spread throughout the day and night.
- Infants (4-11 months): Infants typically need 12-15 hours of sleep. Establishing regular nap times and a bedtime routine can help promote better sleep during this stage.
- Toddlers (1-2 years): Toddlers need about 11-14 hours of sleep, usually including one or two daytime naps.
- Preschoolers (3-5 years): Preschoolers should get 10-13 hours of sleep per day. Consistent bedtime routines and limited screen time before bed can support healthy sleep habits.
- School-age children (6-13 years): This age group requires 9-11 hours of sleep. Sleep becomes increasingly important as academic and extracurricular demands grow.
- Teenagers (14-17 years): Teenagers need 8-10 hours of sleep. While the desire to stay up late and sleep in is common, maintaining a regular sleep schedule is crucial for their development and academic performance.
- Young Adults (18-25 years): Young adults should aim for 7-9 hours of sleep each night. Balancing academic, social, and work responsibilities can be challenging, making sleep a critical factor for overall well-being.
- Adults (26-64 years): Adults generally need 7-9 hours of sleep. Prioritizing sleep can improve productivity, mood, and physical health.
- Older Adults (65+ years): Older adults typically require 7-8 hours of sleep. As sleep patterns change with age, focusing on good sleep hygiene can help in getting adequate rest.
Understanding these guidelines can help individuals and families prioritize sleep and promote better health through all stages of life.
Are Sleep and Rest the Same Thing?
Though sleep and rest are closely related, they are not the same. Sleep is a specific, active process that involves several restorative stages, including REM (rapid eye movement) and non-REM sleep. It is necessary for cognitive functions such as memory consolidation and emotional regulation.
Rest, on the other hand, involves relaxation and respite from physical or mental exertion. It can include activities such as meditating, reading, or simply sitting quietly, allowing the body and mind to unwind without necessarily leading to sleep. Both sleep and rest are essential for overall well-being, but they serve distinct purposes within our daily lives.
Adequate sleep is necessary for basic physiological restoration, whereas rest helps to reduce stress and restore energy levels. Understanding the differences and ensuring we get enough of both can significantly enhance our health and quality of life.
Whether or not you’ve had a chiropractic injury, know that rest and sleep are important! Speak with any of the medical professionals at West Niagara Chiropractic and Wellness Clinic about the need for rest and sleep in your wellness journey. Call them at 905-945-3730.
1. Improved Flexibility Flexibility is the ability of your muscles to lengthen and move through a full range of motion. Activities like static stretching (holding a position for a specific duration) or dynamic stretching (actively moving joints and muscles through their motions) can help improve your flexibility over time. A flexible body eases day-to-day movements like bending, reaching, and lifting. Enhanced flexibility can reduce tension in tight muscles and make exercise more efficient. 2. Better Mobility Mobility encompasses more than just flexibility. While flexibility is about the stretch of your muscles, mobility includes the coordination of your muscles, bones, and joints to move efficiently. A regular stretching routine can help improve mobility by promoting joint health and fluid movement. Stretching increases blood circulation to your muscles and joints, improving overall function. Better mobility leads to improved athletic performance and easier movements in daily life. 3. Prevention of Injuries One of the most significant advantages of stretching is its ability to prevent injuries. Stretching helps prepare your body for physical activity by loosening muscles and increasing circulation. Stretching reduces muscle stiffness, lowering the likelihood of strains and tears. It helps correct muscular imbalances, which often lead to overuse injuries. Whether you’re training for a marathon or simply trying to avoid discomfort after a long day at the office, a stretching routine can be a game-changer. Common Injuries That Stretching Can Help Prevent Muscle Strains from sudden movements or overused muscles. Joint Pain from tight muscles pulling on their surrounding structures. Lower Back Pain, often caused by tight hamstrings or hip flexors. Tendon Injuries due to a lack of muscle flexibility around key joints. What If You’re Already Injured? While stretching is perfect for prevention, what can you do if you're already dealing with an injury or persistent discomfort? That’s where West Niagara Chiropractic and Wellness Centre comes in. Our team specializes in a wide range of wellness practices to help you get back on track, including chiropractic treatments, physiotherapy, and guided exercise plans tailored to your needs. Why Choose West Niagara Chiropractic and Wellness Centre? Customized Recovery Plans: Everybody is different. We’ll create a plan tailored to your injury, lifestyle, and goals. Multi-Disciplinary Approach: From chiropractors to physiotherapists, our team collaborates to offer a well-rounded recovery strategy. Focus on Long-Term Mobility: We don’t just treat your current issue—we help you build sustainable habits for lasting health. Expert Guidance on Stretching: Learn the proper stretches to incorporate into your routine to aid your recovery and prevent future injuries. How to Start a Stretching Routine Not sure where to begin? Here are easy steps to add stretching into your day-to-day life: Start Small: Dedicate just 5-10 minutes each day. Focus on major muscle groups like hamstrings, shoulders, and hips. Use Proper Form: Stretching with incorrect posture can do more harm than good. Make sure to hold each stretch gently without bouncing. Breathe Through It: Pay attention to your breathing. Exhale as you deepen your stretch to maximize relaxation and effectiveness. Be Consistent: Like any wellness practice, consistency is key. Set a reminder to stretch daily and pair it with another habit, like after your morning coffee or before bedtime. Ask for Help: If you’re unsure about the type of stretches that work best for your body, consult a professional. Take the First Step to Better Health Stretching doesn’t just benefit your muscles; it contributes to your entire well-being. Whether your goal is to enhance flexibility, improve mobility, or prevent injuries, starting a stretching routine can have lasting benefits. And if you’re dealing with an injury, the experts at West Niagara Chiropractic and Wellness Centre can help you recover and get back to doing what you love. Book Your Visit Today Contact West Niagara Chiropractic and Wellness Centre to schedule an appointment and take the first step toward optimal health. Your body will thank you.
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