Do you think our life without sleep?? its unimaginable right!, Because sleep is more important in our life
Why Sleep is Important?
Sleep plays an important role in your Physical Health. For example sleep is involved in healing & repair of your heart and blood vessels.
Ongoing sleep deficiency is linked to an increased risk of Heart disease, Kidney disease, High blood pressure, Diabetes and Stroke.
Getting enough sleep is essential for helping a person to maintain optimal health and well being. when it comes to their health, sleep is as vital as regular exercise and eating a balanced diet.
Getting adequate rest may also help prevent excess weight gain, heart diseases and increased illness duration. so sleep is essential for a long &healthy life.
Unfortunately, there’s a lot that can interfere with natural sleep patterns.
People are now sleeping less than they did in the past and sleep quality is decreased as well.
Here are 10 reasons Why Good Sleep is important
• Poor Sleep is linked to higher Body weight
Poor sleep is strongly linked to weight gain. in fact short sleep duration is one of the major risk factor for obesity.
If you are trying to loss weight, getting quality sleep is absolutely crucial. A lack of sleep may effects a person’s desire or ability to maintain a healthful lifestyle.
Short note: Short sleep duration is associated with an increased risk of weight gain & obesity in both children and adults.
• Good sleepers tend to eat fewer calories
Sleep deprived people have a bigger appetite and tend to eat more calories.
sleep deprivation disrupts the daily fluctuations in appetite hormones and id believed to cause poor appetite regulation.
When a person doesn’t sleep long enough, it can interfere with their body’s ability to regulate food intake correctly.
Short note: Poor sleep affects hormones that regulate appetite. Those who get adequate sleep tend to eat fewer calories than those who don’t.
• Good sleep can improve Concentration and Productivity
Sleep is important for various aspects of brain function. This includes cognition, concentration, productivity, and performance. All of these are negatively affected by sleep deprivation.
Good sleep has been shown to improve problem-solving skills and enhance memory performance of both children and adults.
In children’s sleep patterns can have a direct impact on their behavior and academic performance.
Short note: Good sleep can maximize problem solving skills and enhance memory.
poor sleep has been shown to impair brain function.
• Good sleep can maximize Athletic Performance
Sleep has been shown to enhance athletic performance longer sleep was shown to significantly improve speed, accuracy reaction times and mental well- being.
Less sleep duration has also been associated with poor exercise performance functional limitation in older people mostly in women.
One of the reasons for this requirement is that the body heels during sleep. other benefits include: 1.Better performance intensity
2.More energy
3.Better coordination
4.Faster speed.
5. Better mental functioning
Short note: Longer sleep has been shown to improve many aspects of athletic and physical performance
• Poor sleepers have a Greater risk of Heart diseases and Stroke
Sleep quality and duration can have a major effect on many health risk factors. These are the factors believed to drive chronic diseases including heart diseases. so can reduce the sleep related conditions such as apnea and promote better overall health.
Short note: Sleeping less than 7-8 hours per night is linked to an increased risk of heart disease and stroke.
• Sleep effects glucose metabolism and type 2 Diabetes risk
Sleep restriction affects blood sugar and reduces insulin sensitivity. Poor sleep habits are also strongly linked to adverse effects on blood sugar in the present population.
Short note: Sleep deprivation can cause pre-diabetes in healthy adults and many case studies proved as strong link between short sleep duration and diabetes.
• Poor sleep cause depression
Mental health issues, such as depression, are strongly linked to poor sleep quality and sleeping disorders. Poor sleep is associated with an increased risk of death by suicide.
Those who are suffering with sleep disorders like insomnia, obstructive sleep apnea also have higher rates of depression, its clinically proved.
Short note: Poor sleeping patterns are strongly linked to depression, particularly for those with a sleeping disorder.
• Sleep improves your Immune Function
Sleep helps the body repair, regenerate and recover. The immune system is no exception to this relationship.
Some research shows how better sleep quality can help the body fight off infection.
even a small loss of sleep has been shown to impair immune function.
In the pandemic time lot case studies done on sleep also and they found that those who slept less than 7 hours were almost 3 times more likely to develop a cold than those slept 8 hours or more.
Short note: Getting at least 8 hours of sleep can improve your immune function and help fight the common cold. hours of sleep can improve your immune function and help fight the common cold.
• Poor sleep is linked to increase Inflammation
Sleep can have a major effect on inflammation in your body.in fact, sleep loss is known to activate undesirable markers of inflammation and cell damage poor sleep has been strongly linked to long term inflammation of the digestive tract, in disorders known as inflammatory bowl disease.
Some studies observed that sleep- deprived people with crohn’s disease were twice as likely to relapse as patients who slept well.
Short note: Sleep effects your body’s inflammatory responses. poor sleep is linked to inflammatory bowel diseases and can increase your risk of disease reassurance.
• Sleep effects emotions and social interactions
Sleep loss reduces your ability to interact socially.
People who hadn’t slept had a reduced ability to recognize expressions of anger and happiness.
poor sleep effects your ability to recognize important social cues and process emotional information.
Short note: Sleep deprivation may reduce your social skills and ability to recognize peoples emotional expressions.
• THE BOTTOM LINE is along with nutrition and exercise, good sleep is one of pillar of the healthy life.
HOW MUCH SLEEP DO YOU NEED?
There is a big difference between the amount of sleep you can get by on and the amount you need to functions optimally.
Sleep Is The Golden Chain That Ties Body & Health Together
According to the national institutes of health, the average adult sleeps less than seven hours per night.
In today’s fast- paced society, six or seven hours of sleep may sound pretty good. in reality though, it’s a recipe for chronic sleep deprivation.
Just because you’re able to operate on six or seven hours of sleep doesn’t mean you wouldn’t feel a lot better and get more done if you spend on extra hour or two in bed.
Sleep requirements vary from person to person, depending on their age. as a person ages, they typically require less sleep to function properly.
- Newborn(0-3 months) – 14 to17 hours
- Infants (4-12 months) – 12 to 16 hours
- Toddler (1-2 years) – 11 to 14 hours
- Preschool(3-5 years)- 10-13 hours
- School age (6-12 Years)-9-12 hours
- Teen (13-18 years). – 8 to 10 hours
- Adult(18-60 years) -: 7- plus hours
- Adult(61-64):7-9 hours
- Adult(65+ years): 7-8 hours
As well as the number of hours, the quality of sleep also important. Signs of poor sleep quality include:
• walking in the middle of the night
• still not feeling rested after an adequate number of hours sleep.
Some things a person can do to improve sleep quality are:
• avoiding sleeping in when you have had enough sleep.
• going to bed around the same time each night
• spending more time outside and being more active during the day
• Reducing stress through exercise, therapy or other means.
Signs That You’re Not Getting Enough Sleep
If you’re getting less than eight hours sleep each night, chances are you’re sleep deprived. what’s more, you probably have no idea just how much lack of sleep is affecting you.
The Shorter Sleep Will Be Shorter Your Life Time
How is it possible to be sleep deprived without knowing it? most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. furthermore , if have made a habit of skimping on sleep, you may not even remember what it feels like to be truly wide awake, fully alert, and firing on all cylinders.
Maybe it feels normal to get sleepy when you’re in a boring meeting, struggling through the afternoon slump, or dozing off after dinner, but the truth is that it’s only “normal” if you’re sleep deprived.
You may be sleep deprived if you…..
• Need an alarm clock in order to wakeup on time.
• Have a hard time getting out of bed in the morning.
• feel sluggish in the afternoon.
• Rely on the snooze button.
• Get sleepy in meetings, lectures, or warm rooms.
• Get drowsy after heavy meals or when driving.
• Need to nap to get through the day.
• Fall asleep while watching tv or relaxing in the evening.
• Feel the need to sleep in on weekends.
• Fall asleep within five minutes of going to bed.
The Effects of Sleep Deprivation
While it may seem like losing sleep isn’t such a big deal, sleep deprivation has a wide range of negative effects that go way beyond daytime drowsiness. lack of sleep effects your judgement, coordination, and reaction times. in fact sleep deprivatipn can you just as much as being drunk.
The effects include:
• Fatigue, lethargy and lack of motivation.
• Moodiness and irritability; increased risk of depression.
• Decreased sex drive; Relationship problems.
• Impaired brain activity.; learning concentration and memory problems.
• Reduced creativity and problem solving skills; difgiculty making decisions.
• Inability to cope with stress, difficulty managing emotions.
• Premature skin aging
• Weekend immune system; colds and infections; weight gain.
• Impaired motor skills and increased risk of accidents; hallucinations and delirium.
• Increased risk of serious health problems including stroke, diabetes, high blood pressure, heart disease , Alzheimer’s disease and certain cancers.
CREATING a sleep- inducing bedroom
An essential tip to help fall asleep quickly and easily is to make your bedroom a place of comfort and relaxation. Though this might seem obvious, it’s often overlooked, contributing to difficulties getting to sleep and sleeping through the night.
In designing your sleep environment, focus maximizing comfort and minimizing distractions, including with these Tips:
• Use a High- Performance Mattress and Pillow.
A quality mattress is vital to making sure that your comfortable enough to relax. it also ensures, along with your pillow, that your spine gets proper support to avoid aches and pains.
Choose a Good Bed
Your sheets and blankets play a major role in helping your bed feel inviting. look for bedding that feels comfortable to the touch and that will help maintain a comfortable temperature during the night.
• Avoid Light Disruption
Excess light exposure can throw off your sleep and cardiac rhythm. blackout curtains over your windows or a sleep mask for over your eyes can block light and prevent it from interfering with your rest.
• Cultivate Peace and Quiet
Keeping noise to a minimum is an important part of building a sleep positive bedroom. if you can’ t eliminate nearby sources of noise, consider drowsing them out with a fan or white noise machine. earplugs or headphones are another option to stop abrasive sounds from bothering you when you want to sleep.
• Find an Agreeable Temperature
You don’t want your bedroom temperature to be a distraction by feeling too hot or too cold. The ideal temperature can vary based on the individual, but most research supports sleeping in a cooler room that is around 65 degrees.
• Introduce Pleasant Aromas
A light scent that you find calming can help ease you into sleep. Essential oils with natural aromas, such as lavender can provide a smoothing and fresh smell for your bedroom.
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