Sleeping is a necessity; it allows for your body to “recharge” but the act of not sleeping is often pushed to its limits by many because they don’t see the importance of sleep. They don’t recognize it as a necessity but more of a luxury if you meet the required amount of sleep, for children it is recommended for 10-13 hours of sleep, for teens it is 8-10, while for adults it is 7-8 hours. If not met, you may experience sleep deprivation and other dangerous consequences
Sleep deprivation:Sleep deprivation happens when you do not get enough sleep;this could be because of a disorder such as insomnia which causes you to have trouble falling asleep, or just because you are out of sync with your body’s natural clock. Your natural clock is what time you would naturally wake up and go to sleep, so if you go against that for any reason you are disrupting your sleep schedule. This can really take a toll on your physical health.
Getting less than the recommended amount of sleep puts you at risk for:
Your body runs on a 24-hour cycle, and you should plan to go to sleep at a certain time and wake up at a certain time, including weekends. Doing this can regulate your sleep pattern, and consider having the same nighttime routine as well, that can help your body prepare for bed, and try to make it a relaxing activity. For instance, a warm bath, reading, etc.
Exercising regularly is very great way to getting a good night’srest, it makes you fall asleep easier. According to help guide, exercising just 10 minutes a day will improve the quality of sleep. They also say the more intense the workout is the better sleep benefits there will be. But make sure you don’t exercise too close to bedtime, try plan your workouts at a time that will end three hours before your bedtime, exercising close to bedtime can energize you instead of tire you out.
When it is dark, your body releases this hormone called melatonin, which makes you drowsy and signals you to go to sleep. But bright lights from electronic devices such as tablets, televisions, phones and more can prevent the correct of melatonin from being released. This causes you to stay up longer and disrupts your sleeping patterns. If you still want to be on your phone before bedtime, turn the brightness down, this will combat the possible melatonin issue and the stimulating properties a bright phone/electronic device has.
Stay away from food that stimulates the brain, for instance food like caffeine, chocolate, and refined carbs such as white rice, and sugary foods/drinks, it is recommended by the CDC to not consume these products a few hours before you go to sleep. They say this because it disrupts the “winding down” process that prepares you to go to sleep, and if you do fall asleep, it affects you in your sleep as well. Also avoid heavy meals before bedtime and drinking too many liquids, this can cause frequent bathroom trips throughout the night. If you do want a little snack, try to something light, for example a banana or yogurt.
Make yourself as comfortable as possible, ask yourself the following questions. Is my bed comfortable? Do I need a new mattress? Does any body part of mine ache when I wake up? Am I too warm or cold while I sleep? Is my room dark enough?If you answered one or more of these questions with an unfavorable answer, you should try to improve that to see if that helps with your sleeping. It is recommended to keep your room at 65 degrees Fahrenheit, they say this, so you don’t “overheat” while you are sleeping.Make sure your room is dark, like stated earlier that can trigger the melatonin to make you drowsy.If noise is an issue, invest in some ear plugs, a sound machine, or a fan. You might have to invest in a new mattress and/or pillows to help get comfortable. Another way to create a great sleep environment is to make your bedroom just for sleeping, try not to do work in there or have a heated discussion, that can stimulate the brain and disrupt the environment you are trying to create.