Sound Sleep for Wellness:
Did you wake up this morning feeling drowsy?, wishing you got more sleep last night, not surprisingly you’re not alone, researchers say, nearly half of Americans, Fifty percent complaint of not getting enough sleep at night, what is surprising is that half of these people say they’ve never tried to do anything about it, sixty-Five percent of Americans say they stay up late at night watching TV, Sixty percent say they use a laptop within an hour of trying to go to sleep, these statistics have more side effects than you might imagine eighty percent of Americans admit that the lack of sleep is causing them to be stressed during the day.
What if you only slept a couple of hours every night? Is sleep really that important to your health and well-being?
We will try to figure it out in this post and then maybe we’ll take a well-earned nap, well it looks like some people might only really need a few hours of sleep, they are short sleepers or the sleepless elites, scientists disagree on if these individuals are still at their best health, but a very few people are exemption to this case, only a few hours of sleep in the night is enough for some people, but most of us need quite a few more hours of sleep every night.
Recommendations Of Sleep Experts:
National Sleep Foundation recommends that adults get between 7 to 9 hours of sleep and teenagers get around 8 to 10 , this amount increases the younger a person is, newborn babies needing 14 to 18 hours of sleep for optimal health.
The sleep experts at the National Sleep Foundation say getting the right amount of sleep is important to staying healthy for most people, with a study that looked at older adults researchers found that sleeping less than six hours or more than 10 hours a night was associated with a higher likelihood of healthcare.
Shorter sleep duration were linked with greater odds of emergency department visits and longer sleep duration linked up with greater odds of overnight hospital stay, right amount of sleep a day can keep the doctor away.
Disrupting your sleep seems to have negative consequences on your health as well, based on current studies sleep disruption has been reported to increase the risk of incident dementia, one such study examines 737 older adults and found that greater amounts of sleep fragmentation was associated with an increase in cognitive decline, sleeping less also seems to have a correlation with Alzheimer’s disease which is the most common form of dementia.
In a 20-17 review article published by the Oxford University Press it’s been hi pop sighs that human’s natural selection for shorter sleep cycles has compromised the efficiency of the physiological mechanisms that protect us against Alzheimer’s disease.
Lack of sleep might cause serious health issues in the future, what we don’t realize though is there’s horrible side effects to not getting enough sleep at night, first of all lack of sleep is depressing literally , there is a deep connection between insomnia and depression, people who suffer from insomnia and don’t get enough sleep at night are five times more likely to be depressed, further lack of sleep ages your skin, it can result fine wrinkles on skin and bags under your eyes.
Health experts say, lack of sleep causes memory loss and most importantly serious health issues, people who don’t get enough sleep at night are more likely to have diabetes in the future, be overweight, have a heart attack or heart disease and even have high blood pressure in the future, lack of sound sleep leaves us drowsy all the day, being drowsy during the day is just like being drunk during the day, there’s so many bad side effects to not getting proper sleep during night, there’s a lot of good side effects to getting proper sleep, proper sleep obviously lowers the possibility of all these horrible health issues such as the depression, high blood pressure, it also prevents the memory loss and restlessness, sleeping is a critical time for forming new memories, during the early stages of sleep, we form declarative memories from learning throughout the day, we remember these facts during our early stages of sleep, then there’s slow wave sleep, this is when we form procedural memories, when we were little, when we learned how to ride that bike or swim, you remember these during your slow wave sleep.
The most important is deep sleep, I am sure you’ve had a professor tell you before, to try connect the new information you’re learning with the old information, well you are going to connect these two during your deep sleep and that is what we like the most, but getting proper sleep is not as hard as we make it out to be, it really isn’t.
First of all, set a regular bedtime record that late night glee or American Idol and watch it the next day at an earlier time, also set a designated time to go to sleep every single night, but also set a time to turn off your cell phone, switch off your laptop, it not only is keeping you up later at night but the artificial light that comes from electronic devices suppresses the release of melatonin, melatonin is what helps us fall asleep at night, also if you need to wake up to an alarm clock every day, to get up for work, or school then you need to move your bedtime back earlier, if you don’t have to wake up to an alarm clock on a particular day of the week, even on Saturdays and Sundays, continue with your new habit of waking up at the same time so that you don’t have the Monday drowsiness and sickness that most of us have, you have to make your bedroom sleep friendly as well, offer a 5 minutes prayer to make your mind detached from unnecessary thoughts and helps your mind rest in a supplicant mood, try to be as peaceful as you can, if you still can’t fall asleep, observe your body, feel all your body parts, your limbs, figures, feet, legs, thigh, back, head, stomach, feel as if all the parts are relaxing, this technique should make you sleep.
Eat right and get regular exercise so stay away from big meals right before bed, if you’re planning to having a big dinner have it by five or six rather than eight or nine, avoid alcohol and caffeine an hour before bed, avoid drinking any liquids probably within half an hour of going to sleep, you don’t want any water or juice causing you to wake up to use the bathroom.