Do you think sleeping is a waste of time? Do you often end up working late or sacrificing your sleep for that Netflix show? Here’s what you need to know before continuing to do that.
importance of sleep: Sleep is an essential part of our daily lives, but it’s often one of the first things we give up in order to get more work done or stay up late watching our favorite TV shows. But the truth is that getting enough sleep is crucial to our physical and mental health, and not getting enough sleep can have serious consequences.
How much sleep do adults and children need and what are the consequences of not getting enough sleep?
The amount of sleep a person needs varies based on age, lifestyle, and other factors, but in general, adults need between 7 and 9 hours of sleep a night, while children need more, depending on their age.
Babies sleep the most, and with age, the number of hours they sleep tends to decrease. Not getting enough sleep each night can be detrimental to our physical and mental health, leading to decreased productivity, irritability, and mood swings, among others. In addition, it can also increase the risk of accidents, since people who do not sleep well are more likely to make mistakes and have slower reaction times.
For children, lack of sleep can lead to difficulties concentrating and learning, as well as behavioral problems such as hyperactivity and impulsivity. It can also weaken the immune system, making children more susceptible to disease.
In addition to these immediate consequences, not getting enough sleep can also have long-term health effects. Sleep deprivation has been linked to a variety of health problems, including obesity, diabetes, cardiovascular disease, and even some forms of cancer, in addition to mental health issues like anxiety and depression.
What can we do to make sure we get enough sleep each night?
- The first and most important step is to make sleep a priority. This means setting aside enough time for sleep each night and creating a relaxing sleep environment. Staying away from caffeine and alcohol before bed can also help improve sleep quality.
- For children, establishing a consistent bedtime routine can help them get the sleep they need. This can include a soothing bedtime story, a warm bath, and turning off electronic devices at least an hour before bed. Parents should also prioritize an early bedtime, as young children need more sleep than adults and adolescents.
Some lifestyle changes to make sure you get enough sleep each night:
- Regular exercise can help improve symptoms of many sleep-related problems and disorders. However, try not to exercise too close to bedtime, as it can affect the opposite.
- Also, be smart about what you eat and drink. Eating heavy meals or drinking caffeine, alcohol, and sugary foods can disrupt your sleep.
- Along with a healthy diet and regular physical exercise, get help managing stress if the stress of managing work, family, or school keeps you up at night. Learning ways and means to productively manage stress can help you sleep better at night.
- Improving your sleep environment also works wonders to ensure you get a good night’s sleep. Avoid screens and stressful conversations late at night. Instead, calm your body and mind with a warm bath, reading in dim light, or practicing a relaxation technique to prepare for sleep.
- In addition to these lifestyle changes, there are also a variety of sleep aids that can help improve sleep quality. These include over-the-counter sleep aids, prescription drugs, and natural remedies like melatonin.
Simply put, getting enough sleep is crucial for both children and adults. While adults are good to go with a minimum of 7-9 hours of sleep per night, children, on the other hand, need more sleep for optimal functioning. Lack of sleep not only affects your mood, but also leads to decreased productivity, irritability and mood swings, as well as long-term health effects such as obesity and cardiovascular disease.
By prioritizing sleep and creating a relaxing sleep environment, we can improve the quality of our sleep and enjoy the many benefits of a good night’s sleep.
— Input from Dr. Manav Manchanda, Director and Chief of Respiratory, Intensive Care and Sleep Medicine, Asian Hospital, Faridabad
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