Our parents told us to get to bed early as kids. They knew then that our mood was affected by our sleep. However, as we get older, we sleep less and less. Distractions like jobs, swing-shifts, getting older, raising kids, taking care of parents, stress, injuries, pets and lifestyle habits all contribute to our hectic lives and quality of sleep. Not to mention binge-watching Netflix, smart phones and tablets.

The reason we are hearing about sleep so much in the media lately is because many prevalent studies have been released in the last 10 years. All of that research points to the fact that the human race is not achieving the sleep we need.

The average 30-year-old has been asleep for 12 years, but by the age of 50, it only increases to 19 years. Once we reach 60 years of age, we will have slept for 22 years. And if by chance we make it to 100, we will have been dreaming for 35 full years.

What happens when we are asleep? The brain instructs the body to repair muscle, consolidates memories and regulates hormones that control growth and appetite, just to name a few. If sleep is cut short, some of these necessary changes don’t occur—we can feel moody and have unusual food cravings, typically going after sweet-sugary concoctions like flavored coffees or energy drinks.

How much sleep should we get each night? Children and teens should be asleep for at least 8 hours, and on average 9.25 hours. Their bodies are still growing and they are learning, so their brains need as much of the required sleep as possible. Adults need less, they can get 7 to 8 hours, as long as it is good sleep. There are many apps and devices out there to monitor how we sleep—worth the time and investment, because sleep is so important. As we age and get into our senior years, more sleep will become more important.

There are several best practices for getting the best sleep possible. The hardest one for most people is going to bed and waking up at the same time every day—even on the weekends, because once the body loses sleep, it cannot regain it by sleeping in on the weekends. That does not mean it isn’t a luxury (it certainly is), but there are not any sleep benefits to doing so. Hot sleepers will benefit from drinking water earlier in the day and limiting beverages later in the day. It is best not to rehydrate at 7 p.m. for the day, as this may lead to unnecessary trips to the bathroom.

To ensure a better chance to sleep well, exercise daily. When the body is tired, the mind follows, and it will be easier to sleep through the night. There are several ways to wind down in the evening, but the important thing is to eliminate the blue light from smart phones, TVs and tablets. This will enable certain hormones to release to help you fall asleep. Those who consume alcohol may be quick to fall asleep, but research states that they are not sleeping well, so limit alcohol intake when possible and see the difference in sleep.

If we work on correcting our sleep habits and focus on getting better sleep, our lifestyle will improve and our bodies will get the rest needed to operate properly.

Jeff Saunders is the owner/operator of the local sleep store America’s Mattress/Arizona Beds, in Tucson. America’s Mattress is a certified Serta Dealer, while Arizona Beds carries organic mattress offerings. Connect at 520-300-9307, [email protected] or AZBeds.net. See ad, page 7.