Due to the hustle and bustle era, we are in, most people find it difficult to have a good sleep. People deprive themselves of good sleep in order to survive, not getting enough rest affects them badly but they don’t have any other option, working tirelessly morning and night without shutting those eyes.
Life has been a struggle for some as they have to keep pushing to meet basic needs, house rent has increased, the prices of food have also increased.
The body keeps asking for rest but due to the situation, we can’t give it what it wants. This could be detrimental to our health and may shorten our life span in the long run.
If you often love staying up late you might want to flip the switch on your schedule to avoid significant future damage to your overall health.
Sleeping is a basic human need, like eating, drinking, and breathing, sleeping is a vital part of the foundation for good health and well-being throughout your lifetime. If you don’t get enough sleep, you’ll likely feel very tired during the day. Your ability to function and feel well while you’re awake depends on whether you’re sleeping at a time when your body is prepared and ready to sleep.
A study suggests that cutting a person’s sleep in half dramatically reduces the pain threshold although it’s not 100% clear why. The National sleeping foundation says that 15% of the population are sleepwalkers.
Ideally falling asleep at night should take you 10-15 minutes, if it takes you less than five minutes, chances are you are sleep deprived.
What is sleep deprivation?
Sleep deprivation occurs when you are not sleeping well. The body has an internal clock called the “body clock” that controls when you’re awake and when your body is ready for sleep.
The way you feel while you’re awake depends on what happens while you’re sleeping.
Also, there is a term called ‘sleep deficiency’.
Sleep deficiency occurs when;
- You don’t get enough sleep
- You have a sleeping disorder that prevents you from getting enough sleep or causes poor quality sleep.
Sleep deficiency can interfere with your work and make you less effective and productive.
We know you must have been asking yourself how to get enough rest. Well, there are certain things you could do, but note that these things may not be effective for everyone.
To get enough sleep;
- Keep your bedroom cool, quiet, and dark. You could leave the lights on if you prefer sleeping with it being on.
- Avoid heavy/large meals within a couple of hours to bedtime.
- Take a warm bath or use relaxation techniques before bed.
- Use the hour before bed for quiet time.
- Go to bed early.
As an adult, you need 7 or 8 hours of good-quality sleep on a regular basis each night. Kids need more sleep than adults.
- Toddlers need to sleep between 11 and 14 hours a day.
- Newborn needs to sleep between 14 and 17 hours a day.
- Babies need to sleep between 12 and 16 hours a day.
- Preschoolers need to sleep between 10 and 13 hours a day.
- School-aged children need 9 to 12 hours of sleep each night.
- Teens need 8 to 10 hours of sleep each night.
Why do you need enough sleep?
- Sleeping helps your brain work properly; studies show that a good night’s sleep improves learning.
- Sleeping well helps to pay attention, make decisions and be creative.
- Sleep deficiency alters activity in some parts of the brain, sleeping involves healing and repair of the heart and blood vessels.
- Sleeping helps maintain a healthy balance of the hormones that makes you feel hungry (ghrelin) or (leptin). When you don’t get enough sleep your levels of ghrelin go up and your level of leptin goes down.
- Sleeping supports healthy growth and development.
Bad sleeping habits and long-term sleep loss will affect your health.
So sleep well, Live well.