It’s a hectic Monday morning, and you regret having wasted time scrolling social media instead of sleeping, but you have no option than to leave for work with a grumpy face, sleep deprived.Do you relate?
And what if it were a cozy Sunday afternoon, and you’re still lying in bed, clearly too lazy to get out and take some fresh air.If it’s you once in a while, that’s okay, we all need relaxation.
But if you’re met with any of the two situations regularly, RED ALARM!
HOW MUCH SLEEP?
Although sleep needs differ over time and from person to person, experts typically recommend that adults should sleep between seven and nine hours each night. Science says that an average adult requires at least 7 and a half hours of sleep every night.
However,most of us lead a fast paced life ,and the ground reality shows different numbers:
IMPORTANCE OF ADEQUATE SLEEP:
Contrary to the common belief of time spent sleeping, is time being wasted; sleep isn’t actually a waste of time, instead a critical function of our body.
Proverbs like “burning the midnight oil” or “caught napping” might sound fascinating, but science and research suggests otherwise.
Getting sufficient rest is fundamental for assisting an individual with keeping up ideal wellbeing and prosperity. With regards to their wellbeing, rest is just about as fundamental as ordinary exercise and eating a balanced diet.
The manner in which you feel while you’re alert depends,to some extent ,on what happens when you sleep.During sleep, your body is working to support healthy brain function and maintain your physical health. In kids and adolescents, rest likewise helps support development and advancement.
Advantages of sufficient quality sleep:
* Brain relaxation
* Cleanses out body
* Restructuring of brain
* Healthy heart
* Strong Memory: Important to restore information we’ve collected throughout the day etc
Rest inadequacy, which incorporates sleep deprivation, influences individuals, all things considered, races, and identities. Certain groups of people might be more likely to be sleep deficient.
Sleep deprivation (DEP-rih-VA-shun) is a condition that occurs if you don’t get enough sleep.
Sleep deficiency is a broader concept. It occurs if you have one or more of the following:
You don’t get enough sleep (sleep deprivation)
You sleep at the wrong time of day (that is, you’re out of sync with your body’s natural clock)
You don’t sleep well or get all of the different types of sleep that your body needs
You have a sleep disorder that prevents you from getting enough sleep or causes poor quality sleep
Your ability to function and feel well while you’re awake depends on whether you’re getting enough total sleep and enough of each type of sleep. It also depends on whether you’re sleeping at a time when your body is prepared and ready to sleep
Sleep deprivation is a condition that happens in the event when you don’t get sufficient rest.
Rest insufficiency is a more extensive idea. It happens when:
* You don’t get sufficient rest (lack of sleep)
* You have a rest problem that keeps you from getting sufficient rest or causes low quality rest
* You don’t rest soundly or get the entirety of the various kinds of rest that your body needs
* You sleep at the wrong time of the day (that is, you’re out of sync with your body’s characteristic clock)
WHAT HAPPENS IF WE DON’T SLEEP ENOUGH?
The damage from sleep deficiency can occur in an instant (such as a car crash), or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.
Sleep deficiency can cause problems with learning, focusing, and reacting. You may have trouble making decisions, solving problems, remembering things, controlling your emotions and behavior, and coping with change. You may take longer to finish tasks, have a slower reaction time, and make more mistakes.
* Sleep Deprivation
* Health and productivity decline
* Cardiovascular disease
* Breast cancer
* Prostate cancer
* DNA damage
* Weight gain
* Difficulty in concentration
* Mental health problems:depression ,anxiety etc
BENEFITS OF A GOOD NIGHT SLEEP:
* Can Boost Your Immune System
* Can Help Prevent Weight Gain
* Can Strengthen Your Heart
* Can Improve Mood
* Can Increase Productivity
* Can Increase Exercise Performance
* Can Improve Memory
To improve your sleep habits:
* Have a set bedtime and a bedtime routine
* Try to keep the same sleep schedule on weeknights and weekends.
* Meditate before you sleep
* Avoid alcoholic drinks or coffee before bed.
* Avoid heavy meals before a couple hours of bedtime.
* Keep your bedroom quiet, cool, and dark.
* Take a hot bath or use relaxation techniques before bed.
* Limit naps or take them earlier in the afternoon.
Adults should nap for no more than 20 minutes.