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Many of us wish that we could get more sleep but are we sleeping enough? Do we get enough sleep each and every night to promote good health?
There are lots of things that can get in the way of sleep. Stress, work, worry, unhealthy diet, alcoholism or just a bad habit of sleeping late – all of these things can eat away with the quality of sleep and can negatively affect our health instead.
A good night sleep is extremely important for a human body to undergo various process. When we sleep our body still works to prepare us for the next morning. During sleep our heart stabilises the rhythm, mind gets calm thus improving our cognitive behaviour, revitalises our energy by proper blood flow, proper functioning of lungs and flushes out the toxins.
All these gets disrupted or changes when we don’t get enough sleep. It changes our health, our mood and our cognitive performance. Getting a good night sleep is as important as eating the right food
.How much sleep do we really need?
- New-borns need between 14-17 hrs of sleep every night
- Infants need between 12-15 hrs of sleep every night
- Toddlers need between 11-14 hrs of sleep every night
- Pre-schoolers need between 10-13 hrs of sleep every night
- Children ages 6-13 years need 9-11 hrs of sleep every night
- Teenagers 14-17 years of age need 8-10 hrs of sleep every night
- Young adults ages 18-25 need 7-9 hrs of sleep every night
- Adults need 7 to 9 hrs of sleep every night
- Seniors over the age of 65 need 7-8 hrs of sleep every night
Some best ways to get more sleep
Improve your sleep environment- Make sure that your bedroom is dark, cool and quiet
- Sleep mattress and pillows should be comfortable
- Don’t leave the screen time all night long
- Keep all the gadgets away from the bedside
Improve your sleep habits
- Stick to regular sleep schedule. Choose a time to go to sleep and wake up at the same time everyday
- Avoid taking naps in between the day time
- Instead of using too much screen time before bed try reading books, listening to music, meditating or taking a warm bath to relax and prepare for a good night sleep.
- Avoid sleeping on weekends which will disrupt the sleep cycle.
- Go to bed early and get up early
To get better sleep quality
- Exercise regularly to help promote better sleep
- Yoga and meditation help in relaxing your body and mind
- Don’t smoke cigarettes or drink alcohol before going to bed
- Have early dinner well before bedtime. Dinner should be had at least 2 hours before sleep.
- Avoid coffee, energy drinks during evenings to avoid sleepless nights.
