How to sleep right: Sleeping tips for a healthy lifestyle

How to Sleep right

Is there a need to learn how to sleep right? Well, contrary to popular opinion, sleep is a very important component of healthy living! It is not an exaggeration to say that the benefits of sleep impact nearly every area of daily life. And as with every other aspect of life, there has to be a balance with sleep and it is important to know how much sleep the body needs as a daily requirement as well as the many great benefits of sleep.

Benefits of sleep- why you need to sleep right

  1. Body Repair- The body increases protein production while we are asleep. This naturally improves strength, immunity, and reduces inflammation.
  2. Healthy Heart- Sleeping right has the effect of lowering both the heart rate and blood pressure.
  3. Reduces Stress- Sleep directly reduces the impact of both physical and mental stress. An added effect is a boost of self-confidence.
  4. Improves Memory and Productivity- Sleeping right helps concentration, better processing of information by the brain
  5. Helps with Weight Control- Often times, people who are sleep deprived tend to eat more and put on more weight than those get with adequate rest.
  6. Reduces chances of Diabetes– Individuals who sleep for 5 hrs or less are much more prone to Type II diabetes due to slower glucose metabolism.
  7. Reduces Mood Disorders: Insufficient sleep results in agitation and moodiness the next morning.

READ MORE: What Stress does to your body and health

How much sleep do you need for a healthy sleep pattern?

The amount of sleep required by an individual depends on the age. Generally accepted durations are:

  • Babies: 12-18hrs
  • Toddlers (1-3yrs): 12 – 14 hrs
  • Pre-School and School aged (3-10yrs): 10 – 13 hrs
  • Teens: 8 – 9 hrs
  • Adults:  7 – 9 hrs

Siestas or short naps lasting 30mins – 2 hrs also add up to these hours.

Practical tips for how to sleep right

  1. Turn the lights off: sleeping with artificial lights off helps to maintain the body clock controlled by the enzyme, cortisol
  2. Have a regular sleep time for siesta and night sleep
  3. No caffeine after 2pm: Caffeine disturbs the early stages of sleep
  4. No alcohol 3 hours before bed
  5. No exercise 4 hours before bed
  6. Reduce heavy meals after 6 pm

Sleep and Medication

Although Doctors may prescribe medication to aid sleep, it should not be habitual. If you feel dependent on medication to have a good night sleep, please consult a physician

 

 

LIFE QUOTE: “He gives his beloved sleep”

 

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