Whether you’re a top athlete aiming for a new record, or just like the rest of us trying to be more productive at work, chances are you’re giving it your all, except when it comes to the most important factor- “getting sufficient sleep”.
Our lives are getting busier by the day, with our minds constantly connected to some sort of device. As a result, many of us have forgotten the true value of sleep. It’s not just about taking a break from the hustle and bustle, but it’s crucial for our well-being in the long run. Sleep is a natural process where our brains take a break, and it’s more than just a checkbox on our to-do list. Quality sleep consists of different stages, like REM (Rapid Eye Movement sleep) and Deep Sleep, which are essential for our health.
Benefits of good sleep
It’s crucial to prioritise a good night’s sleep for the sake of your health. It holds the same level of significance as maintaining a well-balanced diet and engaging in regular exercise. While the amount of sleep needed may differ for each individual, most adults typically require around 7 to 9 hours of sleep per night. Surprisingly, up to 39% of Aussies fall short of meeting this requirement. Here are some reasons why a good sleep is important.
1. Healthy Heart: Quality sleep allows the heart and vascular system to rest, reducing the risk of cardiovascular events. Conversely, insufficient sleep raises blood pressure, increasing the risk of heart disease.
2. Regulated Blood Sugar: Adequate sleep helps regulate blood sugar levels by aiding insulin function. Lack of sleep increases the risk of type 2 diabetes due to insulin resistance and elevated blood sugar.
3. Improved Mood: Quality sleep enhances mood and energy levels, while inadequate sleep raises the risk of mental distress, including anxiety and depression.
4. Improved Mental Function: Sleep supports memory, cognitive function, and problem-solving skills by facilitating neural connections in the brain. Lack of sleep impairs cognitive abilities, slows thinking, and reduces task accuracy.
5. Maintaining Healthy Weight: Quality sleep helps regulate appetite hormones, promoting a healthy weight. Inadequate sleep disrupts hormone balance, leading to increased hunger and potential weight gain.
6. Restored Immune System: Sleep aids in the production of growth hormones and cytokines, vital for tissue repair and immune function. Chronic sleep loss weakens the immune response, increasing susceptibility to infections.
How many hours an adult should sleep?
A solid eight hours of sleep every night is the optimal amount of time needed for our brain, nervous system, immunity system, and other bodily processes to function properly. Even just 5.7 hours of sleep can have negative consequences on our genes, making us more vulnerable to tumors and diseases. The magic number is eight hours because that’s how long it takes for us to go through the different stages of sleep – light, deep, and REM sleep.
Tips for achieving a good sleep
Let’s explore the habits that promote better sleep, which in turn brings numerous health benefits. These habits, collectively known as sleep hygiene, include making certain lifestyle changes that can enhance the quality of your sleep.
- Set a consistent sleep routine
- Set up a relaxing sleep space
- Avoid caffeine, nicotine, and alcohol before bed
- Do exercise during the daytime
- Limit screen time before bed
- Consult a doctor regarding your sleep issues
Sleep plays a crucial role in maintaining good health, alongside proper nutrition and regular exercise. Insufficient sleep can lead to various health issues such as heart disease, depression, weight gain, inflammation, and weakened immune system. While the ideal amount of sleep may differ from person to person, studies generally recommend getting 7 to 9 hours of sleep each night for overall well-being. Just as you focus on eating well and staying active, it’s important to also prioritise getting enough quality sleep.
Just as good sleep is essential, regular exercise is crucial for maintaining a healthy lifestyle.
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