Sleep is an essential component of your daily routine. Sleeping is a natural occurrence in which the mind, body, and spirit experience different stages of consciousness. Depending on your age and gender, your body requires a specific number of hours of sleep. It's an important component of your daily routine, just as important as the supplements you take in the form of food for survival.
What is a good night sleep?
The amount of sleep you require each night is mostly determined by your age. Adults aged 26 to 64 should strive for 7 to 9 hours of solid sleep every night on average. This depends on your daily activities, overall health, and individual preferences. Youngsters require significantly more sleep to operate effectively and grow properly. Infants and toddlers require 12 to 15 hours of sleep per day (including naps), pre-schoolers require 10 to 13 hours, 6- 13-year-olds require 9 to 11 hours, and teenagers require 8 to 10 hours. Sleep is essential for youngsters especially because those are the growth years. The quantity of sleep is not the only factor to consider; the quality of sleep is also important. The following characteristics describe good sleep quality:
You fall asleep quickly after getting into bed, within 30 minutes or less.
You usually sleep through the night, waking up not more than once.
You can get the required number of hours of sleep for your age group.
You feel refreshed, revived, and energetic.
Insomnia
Insomnia is a sleep disorder in which it is difficult to fall asleep or stay asleep once you do. Insomnia exists in a range of types. Acute/short-term insomnia lasts for a short period of time and is generally induced by a life event. It recovers when the situation or problem is resolved. Those with chronic insomnia, also known as long-term insomnia, have trouble sleeping three or more times a week for three months or more. Chronic insomnia is driven by poor sleeping habits, shift work, a variety of medical problems, and the use of certain drugs. ​ A few pieces of research show that sleep and anxiety are interrelated. This is a frequent problem among millennials, and it must be addressed as soon as possible. ​ These are a few things that can help in tackling sleep and anxiety:
Limit caffeine and alcohol consumption
Excessive caffeine use or consumption late in the day might raise anxiety and impair sleep. Alcohol consumption close to bedtime can also raise your heart rate and keep you awake.
Ease your mind
Several relaxation techniques can help you calm your mind and enhance your sleep during the day. Mindfulness meditation, yoga, and breathing exercises can all help you attain peace, but it can also be as easy as going for a walk during a work break. A nutritious diet and heavy exercise can aid in proper sleep as well.
Tech-free boredom
Electronics like television, laptops, and mobile phones should be restricted in bedrooms. Screen time pulls back bedtime by delaying the production of melatonin, resulting in less restful sleep. Before bedtime, watching exciting, interesting, or violent content or using social media might aid in staying awake and avoid falling asleep. Sounds and blinking lights can also cause unwanted awakenings when sleeping next to electronics.
Controlled environment
Having control over light, sound, and temperature might help you obtain a good night's sleep. The darker, calmer, and colder than normal your bedroom is, the better your chances of going asleep and settling your thoughts. Taking a quick shower or bath right before bed might also help you reduce your body temperature and fall asleep faster.
Hypersomnia
Hypersomnia is a medical term used to describe a variety of conditions in which a person feels excessively tired or sleeps longer than usual. It isn't a disorder, but is often considered a symptom of another disorder. It can be due to various reasons such as Medication, drug use, insufficient sleep syndrome, obesity, epilepsy, or even Parkinson’s disease. In some instances, people suffer from hypersomnia even after sufficient sleep at night. They experience lethargy, irritability, loss of appetite, fatigue, and several mental health issues as well. Treatment of hypersomnia depends on its type and intensity. It requires the right lifestyle changes. Few things to keep few things in mind:
Avoid medications that cause drowsiness. If needed, look for alternatives.
Avoid alcohol and other substance abuse
Maintain a highly nutritious diet for high energy levels
Establish a regular, relaxing bedtime routine
Takeaway Message
There are multiple benefits to improving our sleeping habits. For many of us, it may just be a matter of adopting little lifestyle, or attitudinal changes to help us sleep better. However, in the long run, it aids in the improvement of overall mental health. If your sleep has been disrupted for more than a week, it is essential to consult a specialist.
References
Comments