Sleep is a necessary part of life because it allows us to recharge our bodies and minds, leaving us feeling refreshed, alert, and ready to face the day. Healthy sleep is essential for digestion, cell repair, immunity, hormone regulation, and disease prevention. On the other hand, our brains and bodies can feel tired and lethargic if we don't get enough sleep or wake up from a restless sleep. According to studies, approximately 35% of Americans do not get enough sleep. In a society that promotes the "hustle" lifestyle, it is more important than ever to rest our minds, create stillness within our bodies, and drift off to sleep. Sleep is a necessary function that allows your body and mind to recharge, allowing you to wake up refreshed and alert. A good night's sleep also helps the body stay healthy and avoid diseases. Unfortunately, the brain cannot function properly if it does not get enough sleep. Most adults require between seven and nine hours of sleep per night. Children and teenagers need significantly more sleep, especially under five. A healthy diet and positive lifestyle habits can help ensure that you get enough sleep every night.
The following are just a few of the numerous advantages that health professionals associated with getting a good night's sleep.
According to research, getting enough sleep has improved concentration, productivity, and cognition. In the early 2000s, scientists conducted several studies on sleep deprivation.
Sleeping Habits to Develop Maintain consistency
- Put yourself to bed at the same time every night and get up at the same time every morning, even on weekends.
- Make sure your bedroom is quiet, dark, and relaxing and that the temperature is at a comfortable level.
- Remove all electronic devices from the bedroom, including televisions, computers, and phones.
- Things you should avoid before going to bed: Large meals, caffeine, alcohol, and tobacco
- Get some physical activity. Physical activity during the day can assist you in falling asleep more easily at night.
What About Sleeping Habits?
Getting enough sleep is essential, but so is getting good quality sleep. Feeling sleepy or tired even after getting enough sleep, waking up frequently during the night, and having symptoms of a sleep disorder are all signs of poor sleep quality (such as snoring or gasping for air).
On the other hand, better sleeping habits may improve your sleep quality. Tell your doctor if you have symptoms of a sleep disorder, such as snoring or feeling sleepy during the day after a whole night's sleep.
Sleep is essential but often overlooked component of everyone's overall health and well-being. Sleep is vital because it allows the body to repair itself and be fit and ready for the next day.
Adequate rest may also aid in the prevention of excess weight gain, heart disease, and illness duration.
8 Reasons to Sleep More
Enhances concentration and productivity.
A good night's sleep can help with problem-solving and memory.
On the other hand, poor sleep has impaired brain function and decision-making abilities.
Can improve athletic performance
It has been demonstrated that getting enough sleep improves many aspects of athletic and physical performance.
It will assist you in maintaining or losing weight.
Sleep deprivation affects an increased risk of obesity and weight gain. This is because lack of sleep can increase your appetite and cause you to consume more calories. As a result, you're more likely to consume sugary and fatty foods.
Sleep deprivation has been linked to depression.
Poor sleeping habits are strongly linked to depression, especially those who suffer from a sleeping disorder.
Sleeping helps in the maintenance of a healthy immune system.
Getting at least 7 hours of sleep per night can boost your immune system and help you fight the common cold. It may also improve the efficacy of the COVID-19 vaccine, though more research is needed.
Poor sleep is linked to increased inflammation.
A lack of sleep can significantly exacerbate inflammation in the body. In addition, inflammation levels have been linked to sleep deprivation. Over time, this can increase your risk of developing chronic conditions like heart disease, depression, and Alzheimer's disease.
It affects sugar metabolism and the risk of type 2 diabetes.
Many studies have found a strong link between chronic sleep deprivation and an increased risk of developing type 2 diabetes.
It has an impact on emotions and social interactions.
Sleep deprivation can impair your social skills and your ability to process emotion
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In conclusion,
Taking care of your sleep, along with nutrition and exercise, is one of the pillars of health.
Sleep deprivation is linked to adverse health outcomes, including an increased risk of heart disease, depression, weight gain, inflammation, and illness. Though individual needs vary, most research suggests that you should get between 7 and 9 hours of sleep per night for optimal health. So it's time to give rest the attention it deserves, just as you do your diet and physical activity.
Try this tonight!
Keep track of how many hours of sleep you get per night for the next week. If it is less than 7 hours, try going to bed 30 minutes earlier every day for the next week. Increase this gradually until you get at least 7 hours of sleep per night.
Source:
https://aasm.org/resources/pdf/pediatricsleepdurationconsensus.pdf
https://www.news-medical.net/news/20170406/Are-we-sleeping-less-than-we-used-to.aspx