Isn't it strange how we despised bedtime as children and look forward to it as adults? Now you can never get enough of it, it feels like there aren't enough hours in a day.
The right amount of quality sleep helps in maintaining and regulating many vital functions of the body. It helps improve attention, behavior, memory, and overall mental and physical health.
Reports from the National Sleep Foundation identified that most adults need between seven to nine hours of sleep each night to function at their best during the day, and to keep their body and mind in optimal shape.
Poor sleep has been linked with a number of negative health and, social and performance outcomes which can affect an individual’s personal and professional life. Adults need anywhere from seven to eight hours of sleep a night whereas teens need eight to 10 hours a night. The younger you are, the more sleep you need, hence babies sleep between 12 and 16 hours a night. In general, you should try for seven to eight hours of undisturbed sleep.
Why is sleep so important?
Improves your immune system
By sleeping less, you make your immune system weak. Studies show if you don't get quality sleep or enough sleep, you are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep also has an effect on how fast you recover if you do get sick.
Helps You Lose Weight
Sleep is an important part of your everyday routine, which some of you may not know affects your weight as well. A study found that lack of sleep puts you at higher risk for obesity. Not getting the correct amount of sleep throws your body’s hormones out of order which makes it harder to lose weight. Proper sleep keeps the hormones that suppress appetite in check.
Helps You Live Longer
Not getting enough quality sleep puts you at higher risk for death on a genetic level. Studies have shown that getting less than seven hours of sleep every night decreases your telomeres. Telomeres are found at the end of your chromosomes which indicates a variety of different things, for example, age and things you’ve been exposed to in your environment. Artificially shortened telomeres cause the cells to age faster, putting you at higher risk for a lot of problems.
Helps You Interact Socially
Much of our ability to interact socially depends on our ability to recognize and respond to facial emotions and body language. There have been studies that have shown that sleep deprivation impairs our ability to recognize these social cues. It becomes difficult and sometimes impossible to socialize correctly without these cues.
Set a sleep schedule for yourself
- Go to bed at the same time every day
- Try and get up at the same time every morning
- Remove all electronics from your bedroom
- Get a real alarm clock instead of using your phone’s alarm
- Reduce your intake of coffee before you go to bed
- Don’t eat heavy meals within two hours of when you go to bed. If you feel hungry have a light and healthy snack before bed.
Make your room as relaxing as possible. Get the most comfortable pillows, blankets, whatever makes you comfortable. Your bedroom is for you to sleep. Avoid eating and working in bed. Try and keep the phone, computer, and tv out of the bedroom.
It takes about 21 days to create a habit and longer than that to make it stick. Take some time to set up your routine and then stick to it.
Sleep right because it’s important for your health.