To reach optimum health, our body needs to accomplish certain essential functions and one of those is SLEEP. Just like observing a healthy diet and exercise, having an adequate amount of sleep regularly is just as important so that our body can get a boost in resistance and energy. You may have noticed the difference in your bodily functions when you are sleep deprived and when you are well-rested.
When you had little sleep, you’d feel worn-out or fatigued, less sociable, or even irritable during the day. Whereas when you had enough and quality sleep the night before, you feel refreshed, high-spirited, and even inspired the next day.
People from different age groups, however, have varying sleep needs. Usually, the younger ones need more sleeping hours every day than adults do. Older people aged 18 and older only require a minimum of seven to a maximum of nine hours of nightly sleep daily.
The Importance of Quality Sleep
According to specialists, getting enough sleep in general helps a person become more productive and mentally, emotionally, and physically alert. To better promote the benefits of quality sleep, people should know about the following facts about getting adequate sleep:
It makes you become more focused and efficient in what you’re doing.
A well-rested person is more productive as compared to someone who suffers from sleep deprivation. Also, he/she shows better concentration and competence in accomplishing tasks. Studies have shown that individuals who get adequate sleep have more positive performance at work or in school. On the contrary, those who always lack sleep exhibit lapses in mood, attention, and cognition.
It keeps the body able to properly regulate food intake.
Some researchers suggest some connections between adequate sleep and regulation of calorie intake. Having a good sleeping habit has been found to help the body ingest fewer calories. In other words, one’s sleeping patterns have a significant influence on one’s appetite.
It keeps athletes performing better.
Athletes in particular need proper rest and sufficient sleep at night so they have a more improved performance in their feats. Sleeping helps the body’s organs recharge and heal from the stress of the day. With enough sleep, an athletic person will have better body coordination, more energy, faster speed, more intense performance, and enhanced mental functioning.
It regulates blood pressure thereby promoting a healthy heart.
Sleeping is definitely essential if you wish to protect your heart. Having normal blood pressure lowers the risk of heart diseases and daily adequate sleep helps you achieve that.
It strengthens your immune system and prevents depression.
People get sick every now and then not only because they lack nutrition but also because they lack sleep. A psychiatric study published in JAMA Psychiatry found that sleep deprivation is associated with depression and suicidal deaths. Moreover, getting enough sleep increases the body’s abilities to fight off infection.
Tips to Attain a Good Night’s Sleep
Having a hard time shutting down your brain to finally succumb to sleep is like a torture. As much as you want to, there are times when you just can’t fall asleep. Here’s what you can do:
Stick to your pattern.
Sticking to a sleeping schedule your body has been used to is a good way to be able to get quality sleep. Doing this will allow your body clock to follow a regular pattern. What matters is you get at least seven hours of sleep per day.
Be mindful of your eating habits.
Watch what you eat and drink especially before bedtime. Alcohol, caffeine, and nicotine have stimulating contents and are therefore discouraged especially prior to going to bed. Also, avoid going to bed too full or too hungry as it will give you discomfort and thus keep you up.
Make your room ideal for sleeping.
A room that’s dark, cool, and quiet will make for a perfect restful place. As much as possible, your room should have less to zero light exposure if you want to get a totally restful time during the night. Make sure that there are no dust mites or bed bugs in your room that can derange your preciously needed hours of sleep—like 1 in 5 Americans. Schedule a bed bug heat treatment with a professional pest control expert if you think you got some.
Be active and spend more time outside during the day.
Daytime exercise and exposing yourself to sunlight greatly help your body relax when night falls.
Avoid long daytime naps.
Limiting your daytime naps to a maximum of 30 minutes is advised. Too much napping during the day will impede your sleeping schedule at night. If you must take a nap, make sure to do it earlier in the day.
Quality Sleep is not cheap!
Adequate sleep is like vitamins to your body. It’s something you must take every day or your health will adversely suffer. Every person should know how important sleeping is and what has to be done to achieve a quality amount of sleep.