SIMPLE RULES TO HAVE BETER SLEEP

 

     Sleep Needs

How many hours of sleep do you require?  What happens when you don’t get sufficient? Explore the stages of sleep and how to get on a well sleep schedule.

 

Why is sleep so important?

The quality of your sleep straight affects your mental and physical health and the excellence of your waking life, including your output, emotional balance, intellect and heart health, immune system, creativity, vitality, and even your weight. No other activity delivers so many benefits with so little endeavor!

 

When you’re scramble to meet the demands of a busy programme, though, or just finding it hard to sleep at night, getting by on less hours may seem like a good clarification. But even minimal sleep loss can take a considerable toll on your mood, energy, mental sharpness, and ability to handle stress. And over the long-term, continual sleep loss can wreak havoc on your mental and physical health.

 

Sleep isn’t only a time when your body shuts off. While you rest, your brain stays busy, supervision biological maintenance that keeps your body running in top condition, preparing you for the day ahead. Without enough hours of healing sleep, you won’t be able to work, learn, create, and converse at a level even close to your true potential. Regularly skimp on “once-over” and you’re headed for a major mental and physical breakdown.

 

The good news is that you don’t have to choose between physical condition and productivity. By addressing any sleep problems and making time to get the sleep you need each night, your energy, competence, and overall health will go up. In fact, you’ll likely get much more done during the day than if you were skimping on shut eye and trying to work longer.

 

Tradition and Facts about Sleep

Saga: Getting just one hour less sleep per night won’t affect your daytime functioning.

 

Detail: You may not be noticeably sleepy during the day, but trailing even one hour of sleep can affect your ability to think properly and respond quickly. It also compromises your cardiovascular physical condition, energy balance, and ability to fight infections.

 

Saga: Your body adjusts quickly to different sleep schedules.

 

Fact: Most people can reset their biological clock, but only by appropriately timed cue and even then, by one or two hours per day at best. Consequently, it can take more than a week to adjust after travelling across several time zones or switch to the night shift.

 

Fact: The quantity of sleep you get is imperative, sure, but it’s the quality of your sleep that you really have to pay attention to. Some people sleep eight or nine hours a night but don’t feel healthy rested when they wake up because the quality of their sleep is pitiable.

Myth: You can make up for lost sleep during the week by sleep extra on the weekends.

Fact: Although this sleeping outline will help relieve part of a sleep debt, it will not completely make up for the lack of sleep. Furthermore, sleeping later on the weekends can change your sleep-wake cycle so that it is much harder to go to sleep at the correct time on Sunday nights and get up early on Monday mornings.

How many hours of sleep do you need?

There is a big difference between the amount of sleep you can acquire by on and the amount you need to function optimally. According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound attractive good. In reality, though, it’s a recipe for chronic sleep deprivation.

 

Just because you’re able to operate on six or seven hours of sleep doesn’t mean you wouldn’t feel a lot better and get more done if you tired an extra hour or two in bed.

 

While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to task at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, older people still need at least 7 hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap.

AVERAGE SLEEP NEEDS BY AGE
AGE	HOURS NEEDED	MAY BE APPROPRIATE
Newborn to 3 months old	14-18hrs	11-19
4 to 11 months old	12-15hrs	10-18hrs
1 to 2 yrs old	11-14hrs	9-16hrs
3 to 5 years	10-13hrs	8-15
6 to 13 years	9-12hrs	7-12hrs
14 to 17 years	8-10hrs	7-11hrs
Young adults 18 to 25 yrs	7-9hrs	6-11hrs
Adults 26 to 64 yrs	7-9hrs	6-10hrs
Older adult 65 above	7-8hrs	5-8hrs

                                                                                  

The best way to figure out if you’re meeting your sleep needs is to evaluate how you feel as you go about your day. If you’re logging enough sleep hours, you’ll feel energetic and alert all day long, from the instant you wake up until your regular bedtime.

                    

Think six hours of sleep is enough?

Think again. Researchers at the University of California, San Francisco, discovered that some people have a genetic material that enables them to function well on six hours of sleep a night. This genetic material, however, is very rare, appearing in less than 3% of the population. For the other 97% of us, six hours doesn’t come close to cutting it.

 

The importance of deep sleep and REM sleep

It’s not just the number of hours you expend asleep that’s important it’s the quality of those hours. If you give yourself plenty of time for sleep but still have trouble waking up in the morning or staying alert all day, you may not be spending sufficient time in the different stages of sleep.

 

Each stage of sleep in your sleep cycle offers different benefits. However, deep sleep (the time when the body maintenance itself and builds up energy for the day ahead) and mind and mood-boosting REM sleep are particularly important. You can ensure you get more deep sleep by avoiding alcohol, nicotine, and being woken during the night by noise or light. While getting better your overall sleep will increase REM sleep, you can also try sleeping an extra 30 minutes to an hour in the morning, when REM sleep stage are longer. See The ecology of Sleep to learn more.

 

Signs that you’re not getting enough sleep

If you’re getting less than eight hours of sleep each night, chances are you’re sleep destitute. What’s more, you probably have no idea just how much lack of sleep is affecting you.

 

How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much slighter than falling face first into your dinner plate. Furthermore, if you’ve made a habit of thrifty on sleep, you may not even remember what it feels like to be truly wide-awake, fully alert, and firing on all cylinders. Maybe it feels normal to get sleepy when you’re in a boring meeting, struggling through the afternoon slump, or dozing off after dinner, but the truth is that it’s only “ordinary” if you’re sleep deprived.

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You may be sleep deprived if you…

Need an alarm clock in order to wake up on time

Rely on the snooze button

Have a hard time getting out of bed in the morning

Feel sluggish in the afternoon

Get sleepy in meetings, lectures, or warm rooms

Get drowsy after deep meals or when driving

Need to nap to get through the day

Fall asleep while watching TV or calming in the evening

Feel the need to sleep in on weekends

Fall asleep within five minutes of going to bed

The effects of sleep deprivation

While it may seem like losing sleep isn’t such a big deal, sleep deprivation has a wide range of negative effects that go way beyond daytime drowsiness. Lack of sleep affects your judgment, coordination, and reaction times. In fact, sleep deprivation can affect you just as much as being intoxicated.

 

The effects include:

 

Fatigue, weariness, and lack of motivation

glumness and bad temper; increased risk of depression

Decreased sex drive; relationship problems

Impaired brain activity; learning, concentration, and memory problems

Reduced creativity and problem-solving skills; difficulty making decisions

Inability to cope with stress, difficulty managing emotions

Premature skin aging

Weakened immune system; frequent colds and infections; weight gain

impair motor skills and increased risk of accidents; hallucinations and delirium

Increased risk of serious health problems including stroke, diabetes, high blood pressure, heart disease, Alzheimer’s disease, and certain cancers

How sleep deprivation can add to your waistline

Ever noticed how when you’re short on sleep you crave sugary foods that give you a quick energy boost? There’s a good reason for that. Sleep deprivation has a direct link to overeating and weight gain.

 

There are two hormones in your body that control normal feelings of hunger and tastiness. Gherkin stimulates appetite, while lepton sends signals to the brain when you are full. However, when you don’t get the sleep you need, your gherkin levels go up, stimulating your appetite so you want more food than normal, and your lepton levels go down, meaning you don’t feel satisfied and want to keep eating. So, the more sleep you lose, the more food your body will crave.

 

How to get the sleep that you need

Whether you’re looking to resolve a specific sleep problem, or just want to feel more productive, mentally sharp, and expressively balanced during the day, experiment with the following sleep tips to see which work best for you:

 

Rule out medical causes for your sleep problems. A sleep trouble may be a symptom of a physical or mental health issue, or a side-effect of certain medications.

 

Stick to a regular sleep agenda. Support your biological clock by going to bed and getting up at the same time every day, including weekends.

 

Get regular exercise. Regular exercise can improve the symptoms of many sleep disorders and problems. Aim for 30 minutes or more of activity on most days—but not too close to bedtime.

 

Be smart about what you eat and drink. Caffeine, alcohol, and sugary foods can all disrupt your sleep, as can eat heavy meals or drinking lots of fluids too close to bedtime.

 

Get help with stress management. If the stress of managing work, family, or school is keeping you awake at night, learning how to handle stress in a creative way can help you sleep better at night.

 

Improve your sleep environment. Keep your bedroom dark, quiet, and cool, and reserve your bed for just sleeping.

 

Develop a relaxing bedtime routine. Avoid screens, work, and stressful conversations late at night. Instead, wind down and calm your mind by taking a warm bath, reading by a dim light, or practicing a recreation technique to prepare for sleep.

 

Postpone disturbing. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone disturbing about it until the next day when it will be easier to resolve the issues.

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