Our world just keeps on progressing, and it feels like you might need to catch up. Nonetheless, it shouldn’t encroach nor dictate your sleep. It is vital, not just for growing bodies but for maintaining a stable and healthy lifestyle.
In this article, we will delve into the importance of a good night’s sleep, along with schedules and interferences. First, let’s see a couple of statistics.
Sleep in Numbers
Adults (18+) need seven (7) or more hours of sleep every day (night)
Children and infants need more sleep, ranging from ten to seventeen (10-17) hours, respectively. It lowers to at least seven or more (7+) hours as we grow to adulthood. This is the minimum so that your body can support proper brain function for your everyday duties and needs.
On average, an adult will experience four to six (4-6) sleep cycles per night
As you slumber, you go through two (2) main phases consecutively per cycle: REM (rapid eye movement) and non-REM sleep. Each cycle will last around eighty to a hundred (80-100) minutes.
Around one (1) in every three (3) adults needs better sleep
Because of the current times, one (1) out of every three (3) adults lacks sleep. They are only getting less than seven (7) hours a day. For global statistics, medical professionals need further study for accuracy and updates.
Quality Over Quantity
Many professionals focus on the quantity of sleep for all individuals. However, no one should overlook the quality either. Enough quality sleep can benefit you greatly in the long run. Once you sort this out, expect the following benefits:
- Maintaining a healthy weight
- Having a higher immune resilience
- Keeping stress and anxiety levels low
- Bettering metabolism and heart health
- Improving memory retention and attention span
- Decreasing the risk of chronic diseases
- Reducing the risk of vehicular-related injuries
Biological Clock
Everyone has a biological clock that’s set depending on their time zone. Meaning, you wake up when the sun’s out and get drowsy once night comes. It’s your body’s way of setting your normal sleep cycle when daylight has come and gone.
When you sleep could also affect its quality as well. Individuals who work at night may have more issues with it since it confuses their internal clock system.
Signs of Poor Sleep
Sleeping at the right time and having a proper schedule could help you sleep better, but not always. Here below are instances of poor sleep quality, even when you try to go to bed for seven (7) hours:
- Drowsiness during the day that hinders your everyday activities
- Difficulty falling asleep
- Persistent loud snoring
- Feeling a crawling or tingling sensation on your arms or legs
- Having trouble breathing or gasping during the night
- Trouble staying asleep throughout the night
- Still feeling fatigued after sleeping enough hours
- Struggling to move or get out of bed
Sleep Complications
Having poor sleep can have more than one cause. If it’s hard for you to get some decent shut-eye, here might be the reasons (and possibly things to avoid):
- Alcohol
- Anxiety
- Caffeine
- Health Conditions
- Medications
- Pain
- Stress
Sleep Disorders
Are you still having trouble? If it happens every night, there might be some other underlying factor at play, like sleep disorders.
A sleep disorder is a medical condition that interferes with your slumber and how you go about your waking life. Several of these conditions include:
- Insomnia
- Narcolepsy
- Sleep Apnea
- REM Sleep Behavior Disorder
- Restless Leg Syndrome
Chronic Diseases From Lack of Sleep
Long-term poor sleep quality can lead to few complications over time. According to speciaists and other healthcare providers, there are links between insufficient sleep and the following chronic conditions:
- Alzheimer’s Disease
- Chronic Pain
- Depression
- Heart Disease
- Lung Disease
- Obesity
- Some Cancers
- Type 2 Diabetes
- Ulcerative Colitis
Tips for Longer and Better Sleep
There are several ways you can try to improve your overall sleep. These little habits can make a big impact on your life. Do the following for the best slumber possible.
- Exercise or do your physical activities during daylight hours
- Avoid eating heavy meals for dinner or before bed
- Go to bed and wake up at the same time each day
- Make your bedroom as comfortable, quiet, and dark as possible
- Choose the right bed, mattress, and pillows
- Figure out the best sleeping posture and position for you
