Getting enough sleep daily is necessary for both our mental and physical health – we all know this, don’t we?
But wait! Are you aware of the obvious advantages of sleep? Well, you might have already noticed how it feels exhausted when you fail to get adequate sleep.
Yes, sleep deprivation can cause some serious health problems, including diabetes, high blood pressure, heart attack, stroke etc. Getting enough sleep reduces the mentioned risks and ensures optimal health.
How Long Should Adults Sleep?
Although sleep requirements vary from person to person, adults should sleep at least 7 to 9 hours a day on average. However, too much sleep (more than 9 hours a day) is also not good for health.
As per research, oversleeping can cause calcium build-up in the heart arteries. To get the best benefits, sleep 7 to 8 hours per night.
Advantage of Sleep – Why Should You Get Enough Sleep Daily?
After a long day at work, your body and mind need rest. Sleeping helps your body and mind relax and thus, boosts your mood. If you are sleep deprived, your body releases stress hormones. Thus, chronic sleep deprivation can cause depression eventually.
When you get a good night’s sleep, you are likely to feel light and relaxed. It prepares you to meet new challenges that you face daily.
Improve Focus and Productivity
Sleeping plays a vital role in improving various brain functions. As research stresses, sleep deprivation can negatively impact our cognition, focus, productivity and performance to some extent.
Getting a good night sleep can actually help in improving academic performance in kids as well as adults. That’s not all – adequate sleep can boost memory and thus, improve problem-solving skills.
Help in Maintaining Weight
As per studies, there is a link between sleep deprivation and weight gain. Short sleeping can lead to a higher body mass index (BMI) and thus, increases obesity risk.
When you take adequate rest, you are likely to feel less hungry and eat less. On the other hand, sleep deprivation causes hormonal problems related to leptin and ghrelin – the ones that control appetite.
Now, this is the link between adequate sleeping and healthy weight.
Poor sleep increases the risk of heart disease, as we have already mentioned. Surprisingly, oversleeping can also increase the risk of blood pressure and cardiovascular disease.
To improve heart function, it is necessary to get at least 7 to 8 hours of sleep.
Reduce Type 2 Diabetes Risk
Again, poor sleep is associated with type 2 diabetes. Sleep deprivation may contribute to some major changes, including hunger hormone changes, decreased insulin sensitivity, and increased inflammation.
Also, it may cause some behavioural changes such as poor decision making and negative reactions. All these are somehow linked with type 2 diabetes.
Moreover, sleep deprivation is thought to lead to obesity, metabolic syndrome and heart disease. These factors also contribute significantly to developing diabetes.
Improve Athletic Skills
One of the most obvious advantages of adequate sleep is that it can enhance your motor skills, problem-solving skills, muscular endurance and reaction time.
On the other hand, poor sleep can increase the risk of injury. Also, it lowers your motivation to work out daily. Getting a good night sleep is just the right option for athletes like you who want to improve performance.
Minimize Depression Risk
Poor mental health is very much associated with sleep deprivation. Stress, anxiety and depression are thought to be linked with sleeping disorders. So, be careful and make sure that you prioritize your sleep time.
Sleep deprivation has been proven to impact negatively on the immune system. Lack of sleep may affect the function of your immune cells.
Because of a poor immune system, you may get sick frequently. Adequate sleep and rest boost not only immunity but also memory and uplift mood.
Improve Social Skills
Lack of sleep often affects social skills. If you feel extremely tired, you might find it difficult to control your emotional outbursts. Tiredness affects social interactions. Also, chronic sleep deprivation may lead to withdrawal.
Handy Tips on How to Sleep Better Every Night
Now that you know the reasons for getting enough sleep at night, you might be wondering how to improve your slumber. Here, we have some tips to get 7 to 8 hours seep sleep at night.
Maintain a Sleep Schedule
Prioritize your sleep and maintain a sleep schedule every day. Make sure that you go to bed and get out of bed at the same time daily.
If you fail to sleep within half an hour, consider doing something relaxing like listening to soft, soothing music.
Create and Maintain a Serene Environment
Choose a room that is noise-free and ideal for taking rest and sleeping. While choosing a room for sleep, consider these three factors – calmness, dark and cool. Too much light and noise can make it challenging to get deep sleep.
Avoid Using Screen Before Sleep
Limiting screen time is actually helpful when it comes to improving sleep quality.
Too much screen time contributes to a lot of problems such as obesity, sleep deprivation, neck and back pain, anxiety etc. Avoid using a screen just before you go to bed to improve sleep quality.
Take A Shower
Taking a relaxing bath just before going to bed helps you sleep better at night. Take a hot bath about an hour earlier you go to bed. You will feel refreshed. Also, try to relax your mind and avoid drinking coffee. All these help you fall asleep fast.
Avoid Long Daytime Nap
Short power naps are undoubtedly beneficial during the day. But getting a long daytime nap prevents you from getting long sleep at night. To improve your sleep quality, limit your daytime naps.
Sleep deprivation or lack of sleep can impact your health negatively. Also, it increases the risk of a lot of health issues.
Though individual sleep needs vary, research stresses getting 7-to-9-hour sleep is important for adults. To stay healthy and fit, prioritize your sleep and eat good food.
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