The Hidden Power of Good Sleep
DID YOU KNOW? How important is to get good sleep as it is having a direct connection with our health. If you don’t then please read this blog till the end.
How many of you are in the habit of waking up with alarm sound?
How many of you wake up without alarm sound, on your own with a fresh mood?
Well! The answer is only a few, Right?
The reason behind this is directly related to our health. Sleep plays an important role in physical health. So let’s find more about it:
Why Sleep is important?
Getting good & enough sleep can protect your body from various physical & mental diseases.
- Improves Concentration Power
There are many studies which have reported that good sleep helps to improve the concentration & improvise the brain function.
- Helps to maintain the bodyweight
Many of the studies say that Obesity & weight gain is linked to sleep but few deny as well. But one thing which we can’t ignore is we can’t be fit and feel energetic unless or until we are not taking proper sleep.
- Lower the risk of heart disease
One of the main factors of heart disease is high blood pressure and we know a proper sleep helps to maintain the level of blood pressure.. Getting proper rest each day allows the body’s blood pressure to regulate itself.
- Preventing Depression
When a person is getting adequate sleep, they feel refreshed and the mental stress level also gets the balance. This automatically helps the brain to fight with depression
- Emotional Intelligence
Sleep is directly linked with emotions also is it social intelligence or emotional intelligence. Someone who does sleep properly is almost disturbed and can't focus on things properly. So it makes it difficult for them to recognize their emotional issues & feelings.
- Stronger Immune system
Sleep helps to body recover, repair & regenerate. Some of the researches say sleeps helps the body to fights with infections. So if our body will be relaxed, then whatever we consume we’ll get the positive results and this will going to improve our immune system.
What Happens if you don’t sleep?
Not getting enough sleep can cause many issues like:
- You will get sick
- Chances of heart disease will get an increase
- Concentration power will get reduce
- It will start affecting your skin
- Physical health will be impacted
- After a certain time, you will start facing Cognitive Deficits & Hallucination
One of the major issue ones can face is “Sleep Deprivation”, let's know more about this ;
What is Sleep Deprivation?
It is a condition that occurs when you don’t get enough sleep. This concept is very deep & technical so just understand the crux out of it. Few of reasons due to which this happens are:
- When you don’t get enough sleep
- When you sleep at the wrong time of the day. This may lead to disturbing the sync of the body’s natural clock
- Sleep disorders that prevent you to get enough sleep that one’s body needs
Sleep deficiencies can lead to physical and mental health problems and can adversely affect the out productivity.
How much sleep is enough as per the age category?
- Infants aged 4-12 months: 12-16 hours a day (including naps
- Children aged 1-2 years: 11-14 hours a day (including naps)
- Children aged 3-5 years: 10-13 hours a day (including naps)
- Children aged 6-12 years: 9-12 hours a day
- Teens aged 13-18 years: 8-10 hours a day
- Adults aged 18 years or older: 7–8 hours a day
If you lose the hours of required sleep, then the total sleep loss of called Sleep Debt. For example, if you are looking 1 hr of daily required sleep for a week you are at 7 hours of sleep debt for a week.
How sleeping habits can be improved?
There are a few measures that can help to improve sleeping routines:
- Sleep and wake up at the same time do not change the sleeping schedule every time.
- Make sure you are not making any changes in weekends as well; try to stick the same sleeping schedule. Even if you are doing so then the variation will not be more than an hour.
- Avoid using mobile phones, watching TV, or laptops. Their lights & screen brightness may distract your sleep.
- Do not eat much before going to bed, keep the gap of at least 2-3hrs.
- Do not consume nicotine and caffeine. Because the effects of caffeine can last as long as 8 hours.
- Keep your bedroom light dim, not so bright.
- Taking a hot shower can make you feel relax before you go to bed.
What are the various signs of not getting enough sleep?
- Feeling drowsy all the time.
- Not able to concentrate on work properly
- Constantly yawning
- Body Pain
- Pain in eyes
So it is really important to get the proper sleep for a healthy mind & body.