My grandma always used to say that sleep is equally as important as foods. Never compromise on your sleep.
When I was young, I used to attend so many parties that it was always less sleep everyday.
Lately I was reading an article by Dr. Czeisler and then I also watched his video. I want to share this video with you as it is very important for everyone to watch:
Many of us do overlook the importance of sleep in our daily routine that sometimes we all need a reminder. When I watched the above video, I realized the importance of sleep and why it is essential to both our brains and our bodies.
If you are short on the time, you can get the gist of the above video here in Dr. Charles message:
During sleep, the brain is flushed of toxins and new learning experiences are integrated, says Dr. Czeisler. Inadequate sleep, he continues, can have wide-ranging effects on our physical health, including a dampening of the immune response, disruption of hormones that regulate weight, reduction in the effectiveness of insulin metabolism, and increased risk for calcification of the arteries. Dr. Czeisler also describes how artificial light exposure can lead to shortened sleep cycles or insomnia by disrupting our circadian rhythms.
There was a nice article done by the National Institute of Neurological Disorder and Stroke and we are sharing it here because it is so important for our health.
Sleep is an important part of your daily routine—you spend about one-third of your time doing it. Quality sleep – and getting enough of it at the right times — is as essential to survival as food and water. Without sleep you can’t form or maintain the pathways in your brain that let you learn and create new memories, and it’s harder to concentrate and respond quickly.
Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other. In fact, your brain and body stay remarkably active while you sleep. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake.
Everyone needs sleep, but its biological purpose remains a mystery. Sleep affects almost every type of tissue and system in the body – from the brain, heart, and lungs to metabolism, immune function, mood, and disease resistance. Research shows that a chronic lack of sleep, or getting poor quality sleep, increases the risk of disorders including high blood pressure, cardiovascular disease, diabetes, depression, and obesity.
So you must be asking how much sleep your body needs?
How Much Sleep Do You Need?
We can share our perspective here but the most authoritative resource is still the one provided by NIH:
Your need for sleep and your sleep patterns change as you age, but this varies significantly across individuals of the same age. There is no magic “number of sleep hours” that works for everybody of the same age. Babies initially sleep as much as 16 to 18 hours per day, which may boost growth and development (especially of the brain). School-age children and teens on average need about 9.5 hours of sleep per night. Most adults need 7-9 hours of sleep a night, but after age 60, nighttime sleep tends to be shorter, lighter, and interrupted by multiple awakenings. Elderly people are also more likely to take medications that interfere with sleep.
In general, people are getting less sleep than they need due to longer work hours and the availability of round-the-clock entertainment and other activities.
Many people feel they can “catch up” on missed sleep during the weekend but, depending on how sleep-deprived they are, sleeping longer on the weekends may not be adequate.
For those who are looking for some good tips on how to get a proper quality sleep, here is our take on that.
Tips for Getting a Good Night Sleep
Always remember that getting enough sleep is very important for your health. So stop cutting down on your sleep. For your reference, here are few tips on how to improve your sleep:
- Follow a routine – Try to go to bed and wake up at the same time each day
- Do yoga or light exercises everyday – Exercise 20 to 30 minutes a day or do yoga everyday as part of your daily healthy lifestyle routine
- Avoid caffeine, smoking & alcohol before bed – Try it as this will help you a lot
- Relax before bed – try a warm bath, reading, or another relaxing routine.
- No distractions in your bedroom – No electronics in your bedroom and keep a comfortable temperature in your bedroom
As malnutrition can lead to many health challenges, lack of sleep could lead to impaired mental functioning, negative mood, lack of concentration, and it may also lead to many other lifestyle health issues. So always make a habit of sleeping well everyday and make a difference in other people’s life by sharing this healthy lifestyle habit.
Wishing you a good night sleep,