Getting Enough Sleep - Its Importance

Introduction

Even a night short of sleep can affect mood and productivity the next day, and people are more likely to feel sleepy day long. Not sleeping enough can have many underlying causes. For example, some people cut back on their sleep for family time, work, and to watch a favorite show or party. But not getting good sleep can affect health and may increase the risk of obesity, diabetes, high blood pressure, poor mental health, cardiovascular diseases, and even early death.

How Much Sleep Is Enough?

Maybe an individual stays up late watching a series or using a smartphone. Or a person tries to sleep snuggling under the covers and then tossing and turning but cannot fall asleep. Whatever the reason may be, it is more likely that the person might feel unrefreshed the next day when he/she wakes up. The amount of sleep required depends on how old an individual is.

• For infants (four to twelve months of age) - Twelve to sixteen hours of sleep per 24 hours is required.

• 11 to 14 hours of sleep is needed for toddlers (one to two years old).

• For school-age children (three to twelve years old), 10 to 13 hours of sleep is required.

• For teens (thirteen to eighteen years of age), 8 to 10 hours of sleep is needed.

• For adults (eighteen years and above), seven to eight hours of sleep is required per 24 hours.

Along with getting enough sleep, good quality sleep is a must. People who wake up during the night have sleeping disorders such as snoring or gasping for air and might wake up tired. By following some good habits quality of sleep can be improved. Let us learn more about how to improve sleep.

How to Improve Sleep?

• Follow a Fixed Schedule: Go to bed and wake up at the same time each morning.

• Bedroom: Make sure the bedroom is dark, comfortable, quiet, and relaxing.

• Cut off Electronic Devices: Remove electronic devices from the bedrooms, such as computers, mobile phones, and televisions.

• Food: Avoid heavy meals at night and do not consume stimulants such as caffeine and nicotine.

• Exercise Regularly: Physical activity can help fall asleep faster. Follow a routine of exercising regularly.

• Limit Afternoon Naps: Keep them short and do not take naps post-mid-afternoon.

• Relax: Try relaxing before bed, such as reading, listening to music, or meditating. The idea is to train the brain to associate the bed only with sleeping.

• Do Not Turn the Clock Again and Again: An individual might feel that he/she is sleepy and go to bed. But as soon as they climb into the bed, their mind starts racing. In such situations, get out of bed. Do some relaxation activities. Do not turn to watch the time again and again. This will only build frustration.

What Leads to Sleep Deprivation?

Many habits interfere with a good sleep routine. For example, sometimes work, family, and late-night binge-watching can prevent one from sleeping on time. These people can sleep more, but they do not make their sleep a priority. Other people have genuine problems with sleep. They find it difficult to stay asleep (insomnia). They want to sleep but can not. This all can contribute to sleep deprivation.

What Are the After-Effects of Sleep Deprivation?

These days, smartphones and laptops are increasing our exposure to blue light, ultimately affecting the sleep-wake cycle. Too much blue light can make it harder to fall asleep as it suppresses the hormone melatonin (a hormone that regulates the sleep-wake cycle).

If people are not getting enough sleep, try some of the following tips.

• Skin Problems: Not getting enough sleep can show up on the skin. An individual might become more prone to acne and dark circles. The skin might not feel fresh.

• Eyes: Eyes usually suffer a lot. Redness, puffiness, and dark circles are all signs that a person is not getting enough sleep.

• Weight Gain: The body controls the hormones ghrelin and leptin, responsible for hunger. Without them, a person might feel hungry and tend to eat more than usual. This all results in weight gain. When an individual is unable to sleep properly, there occurs a disturbance in this hormone leading to obesity.

• Junk Food: After a sleepless night, it is more likely to pick junk food over salads. The sleep-deprived brain craves more sugary and junk food. This, later on, affects the overall health.

• Caffeine: When a person tends to intake caffeine, it can lead to sleep deprivation, insomnia, anxiety, and other disorders.

• Mood Disorder: When an individual does not sleep, irritability is seen. An individual might feel moody, over-stressed, and mentally exhausted.

• Depressed and Anxious: Mental disorders and sleep are closely related. Depression can lead to poor sleep, and anxiety makes it difficult to sleep correctly. Thus, they are interlinked.

• Less Focussed: Sleep deprivation can lead to loss of concentration and focus, adversely affecting our memory. This can make a person less productive or less skilled at work.

• Unpleasant Morning: Waking up sleep-deprived can make the morning unpleasant. The individual might feel a headache, dry mouth, or sore throat.

• Get Proper Rest: Make a schedule, stick to it, keep the room dark, quiet, and comfortable, and exercise regularly. Limit caffeine and alcohol intake and relax. A good night's sleep makes the body function at its best.

Conclusion

No one can be forced to go to sleep. The sleep-wake cycle does that. In the first part of the day, we are awake and refreshed because we have rested sufficiently. By afternoon we feel sleepy. Later in the noon, our circadian rhythm sends strong signals. At night we finally feel tired and want to sleep. This is the normal cycle. Disturbance in this cycle can lead to sleep deprivation. Not getting good sleep can lead to many problems discussed above. But one can try specific measures to sleep correctly, such as maintaining a schedule, exercising regularly, limiting the intake of stimulants (nicotine, caffeine, etc.), taking light and healthy meals, etc. Good sleep is beneficial to our minds and the body. It keeps us healthy and functioning.