Unfortunately, as a result of today’s fast-paced world, people tend to forget that sleep should be one of our priorities in life. Namely, neglecting the importance of sleep can lead to numerous health issues, both physical and mental. That said, it’s time we all reevaluate our habits and try to get the recommended amount of sleep needed per day.
Why Is Sleep So Important?
Getting enough healthy and quality sleep is crucial for both physical and mental health, as we already noted. Precisely speaking, sleep is vital for processing new information, restoring energy levels, maintaining key body functions, repairing muscle tissue, etc. Major sleep benefits include:
- Reduced inflammation
- Improved concentration and focus
- Eating fewer calories, thus preventing obesity
- Reduced risk of cardiovascular disease and stroke
- Decreased risk of depression, anxiety, and other mental health issues
On the other hand, if you don’t get enough sleep you will develop sleep deprivation which may eventually lead to problems like impaired ability to think and concentrate, react, and control emotions increased risk for diabetes, heart disease, obesity, depression, etc.
How Much Sleep Is Enough?
In general, our sleep needs change as we age – the older we get the less sleep we need. So, according to daily sleep recommendations by the National Sleep Foundation, people aged 65 and up should get 7 to 8 hours of sleep, 18 to 64-year-olds need 7 to 9 hours, 14 to 17-year-olds should sleep for 8 to 10 hours, and 6 to 13-year-olds 9 to 11 hours. Younger children require even more hours of sleep per day – 10 to 17 hours, depending on the age.
In addition, understand that the amount of sleep you get isn’t the only factor to consider. Indeed, sleep quality is even more important. The truth is, if the quality of sleep you get is good, you may need a little less sleep than those who sleep poorly.
How to Get Enough Healthy Sleep?
Luckily, if you have been sleeping badly lately, there are several tricks and tips to help you get the quality sleep you need. Here’s a brief list of ideas for getting enough quality sleep:
- 1. Follow a Strict Sleep Routine
First and foremost, you should create and stick to a regular sleep routine. In other words, you should go to bed and wake up at the same time every day, even on weekends.
- 2. Limit Caffeinated Drinks and Foods
As we all know, caffeine is a strong stimulant that may keep us awake for hours. Hence, try not to consume coffee, certain types of tea, soft drinks, and chocolate any later than mid-afternoon.
- 3. Avoid Using Electronic Gadgets
Next, as smartphones, tablets, laptops, TVs, and other electronic devices emit blue light, you’d better avoid using them before bed because it keeps your brain alert and impedes sleep.
- 4. Say No to Daytime Napping
There’s no doubt that on certain days you may feel so exhausted that you need napping in order to function. But daytime naps will interfere with your ability to fall asleep at night. So, avoid them.
- 5. Limit Alcohol Consumption
Last but not least, you should also avoid drinking alcohol late in the evening. Research has shown that alcohol impedes the nighttime production of melatonin, the sleep hormone.
The bottom line, getting enough healthy sleep is essential for optimal health. Luckily, by establishing good habits you can easily say goodbye to poor sleep and get a good night’s sleep.