A Good Night’s Sleep
In an environment that is considered to be active, most people take sleep as something they can afford to lose, not knowing that it has great importance to the human body. However, a good night’s sleep is not a luxury but a necessity in today’s world whereby people are stretched in different ways. It’s a time our body heals, rest and makes preparation to face the following day challenges.
The Importance of Sleep
Sleep is an ‘all- in- one’ body process, which fulfills numerous objectives both for the organism and for the individual. It helps our brains to store information, manage knowledge and control feelings. Some of the functions include tissue repair, strengthen immune system, and regulation of hormones within the body. When we don’t get enough sleep, we’re more likely to experience a range of problems, including:When we don’t get enough sleep, we’re more likely to experience a range of problems, including:
Cognitive impairment: It affects memory, attention, calculation, you name it, it will be difficult to do.
Emotional disturbances: Irritability, anxiety and even depression.
Physical health issues: Undermined immune system, susceptibility to different aliments with no cure, recurrent diseases and frequent cases of accidents.
Minutes of sleep can vary age and gender wise How Much Sleep is Needed for Adults?
The number of hours that we should sleep also differs from one individual to another but a normal adult should take between 7 and 9 hours. New born’s and young kids in particular require much more sleep than the average adult while the elderly man or woman might do well with just a little less than the normal amount.
Factors Affecting Sleep
Several factors can affect our sleep quality, including:Several factors can affect our sleep quality, including:
Stress and anxiety: Stress affects people’s ability to sleep and maintain sleep because of the worries that keep circulating in the mind.
Diet: It is recommended that one shouldn’t indulge in large meals or take caffeine products in the evening prior retiring to bed.
Environment: Lack of light- This may involve noise, uncomfortable furniture or beds and poor lighting of the bedroom may contribute to interferences with sleep.
Medical conditions: There are also disorders which can interfere with sleep, these include; sleep apnea and restless legs syndrome.
Lifestyle habits: Some behaviors that affect the quality of sleep include, rocking during the time before going to sleep, staying up late often watching television or using the computer, consuming large amounts of alcohol and or drugs.
Tips for Improving Sleep
If you’re struggling to get a good night’s sleep, consider the following tips:If you’re struggling to get a good night’s sleep, consider the following tips:
Create a relaxing bedtime routine: Set daily routine on which it will be easy to tell that it is time to sleep by developing a good sleeping pattern. This will mean going for a warm shower or bath, reading a book or just practicing relaxation.
Optimize your sleep environment: It is also important to make sure that your bedroom is free of light, noise as well as heat. Sleep on a good mattress and good quality pillows.
Limit screen time before bed: Why it is dangerous: The light emitted by the electronic devices happens to be the blue light that disrupts the sleeping pattern of humans. Limit the use of screen for at least one hour before going to bed.
Watch your diet: Refrain from consuming any fatty or spicy foods before going to bed and it is also advisable that one should not take any caffeinated products few hours to sleeping time. A hungry man is a growling man; eat a lighter meal if you can.
Manage stress: Take time to completely relax and to incorporate measures like use of meditation, yoga, or deep breathing.
Limit alcohol and caffeine: Intake of alcohol or caffeine is known to affect sleep hence people should avoid taking a lot of these drinks.
Avoid naps: It is important to note that short period of sleep is healthy as opposed to long naps that have repercussions on sleeping at night.
Consult a doctor: The kind of sleep disturbances that do not depart after some days should be reported to the doctor. They can dismiss any possible physical ailment issues and prescribe the right cures.
Therefore, if you adopt the principles of healthy living such as timely sleep, you will reduce the risks of getting ill. A sound sleep at night is one thing that make man to be more productive as well as a happier and healthier one.
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