Alongside healthy eating and regular exercise, sufficient sleep can be integral to great health. You should have between 6 to 8 hours of sleep every night. It is difficult to attain the recommended amount of time due to the large number of distractions available. This article will help break down the importance of a full night’s rest and help you tweak your sleeping habits to improve your ability to get sufficient sleep.
Why do you need enough sleep?
Since your brain is involved in less rigorous activity at night as compared to the rest of the day, sleep allows it to regenerate and recharge. You will be better able to remember details from previous events and improve your cognitive ability if you get enough rest. Sufficient sleep will allow you to process emotion and recognize the right way to react in situations when you are awake, as opposed to the irrational decision making that may result from sleep deprivation.
A full night’s rest allows your heart and blood vessels some rest due to the low blood pressure level experienced at this time. People who spend more time awake on average in a 24-hour will have poorer heart health and may face a significantly reduced life expectancy limit. Sufficient rest at night will boost cell activity and improve your immune system’s response to attacks, which will raise your overall health level.
What are the risks associated with sleep deprivation?
Lack of sleep will raise your risk of acquiring a serious medical condition. People who sleep less are more prone to heart conditions, diabetes and obesity. Since your body does not get enough sleep, you will be less likely to enjoy the restorative effects of a full night of rest and could face a weaker immune system.
Since you will not be fully rested, your mood may be prone to more drastic changes. Sleep deprivation will cause you to be more prone to anger, irritability and sadness in drastic swings, which will contribute to the development of mood disorders.
Lack of sleep will weaken your reflexes because your body never achieves full relaxation and regeneration. You will be more likely to be clumsy, slow to respond and could face an increased risk of an accident if you are driving. It will also cause you to feel fatigued and groggy, which will impact your performance levels. It may affect productivity at work and may cause your relationships to deteriorate.
Is oversleeping harmful?
Sleep is essential for health. However, too much of it can be a bad thing for you. The dangers of oversleeping are commonly overlooked because more people tend to suffer from sleep deprivation. Oversleeping can cause a number of medical problems, as discussed below. It is important to note that oversleeping is strongly associated with a low socioeconomic rank and mood disorders, which may also influence the conditions listed.
Hypersomnia, the commonly overlooked problem of oversleeping, causes people to feel sleepy throughout the day. You will be more likely to spend hours in bed beyond the recommended amount of time due to low energy levels and mood disorders. Other medical conditions that will cause excessive sleep tendencies include obstructive sleep apnea, which reduces the quality of sleep and forces patients to spend longer in bed. Some oversleeping may be caused by medication, food and use of alcoholic beverages. Is too much sleep dangerous?
Oversleeping may be just as bad for your health as sleep deprivation. It will increase the likelihood of diabetes, since the body’s synthesis of important hormones is significantly affected. You will also face a higher risk of obesity, with people who sleep up to three more hours than the recommended dosage facing a 25% increase. The effect of oversleeping on your weight is so significant that the correlation remained the same even when exercise frequency and food intake were eliminated as possible causes of obesity.
You will be more likely to face migraines and headaches if you spend too much time sleeping. It may affect specific neurotransmitters I your brain, which will influence the production of serotonin and other enzymes that will affect your physical and emotional state. Sleeping excessively may also cause back pain. It increases inactivity, which might affect the functionality of different parts. The relationship between oversleeping and back pain is so clear that doctors have expressly warned patients suffering from back pain not to engage in oversleeping or risk worsening their condition.
It may also increase the risk of depression and other mood conditions. You will face a shortfall in certain enzymes, which will affect your mood. The increased changes in mood will worsen your condition and affect any recovery attempts you might be interested in. People who sleep more often have a higher risk of heart conditions and death.
How can you get the right amount of sleep?
You should get between six to eight hours of sleep every night. If you have trouble waking up in the morning, you should consider setting out to bed early enough. You can create a sleep routine to help get your mind in the space for sleep. You might also need to engage in some activity to wind down your body and set up any excessive energy that could affect your sleep.
If you are having trouble sleeping for recommended amounts of time, you can take up sleep restriction. You could also keep a sleep schedule to know how well you are sleeping. You will sleep better if you maximize your sleeping time. This means that you should do away with any items that could distract you from your sleep. Eliminating screens from your bedroom might be a god idea because they emit blue
light which tricks the brain into believing that it is still day time. Doing so will help you create the right environment for consistent sleep. You may also consider investing in comfort items such as a puffy mattress, fluffy pillow and warm sheets to help you fall asleep quickly and minimize the need for more sleep in the morning.