The benefits of proper sleep have an impact on various aspects of each person's daily life. Although there has been no debate on how important it is to get enough sleep, many people do not know how many hours of sleep they need and why it is important.
According to Harvard University's Division of Sleep Medicine, our body needs sleep just as it needs food, drink and breathing. Much research has been done that discusses the importance of sleep and they have shown that sleep is important for promoting physical health, prolonging life and emotional well-being. This is also the reason why after a good night's sleep you feel better, your mind is clearer and you are not too emotional. When lack of sleep, decision-making, mood and ability to learn and store new information are weak. Getting a good night's sleep begins with having a schedule and having a well-lit and relaxing room.
How many hours of sleep does a person really need? Human needs vary based on age, health level and lifestyle. No research has yet been able to confirm how much time a person really needs. But according to the National Sleep Foundation, experts agree on the following:
newborns up to 2 months - 12-18 hours of sleep;
3-11 months - 14-15 hours of sleep;
1-3 years - 12-14 hours of sleep;
3-5 years11-13 hours of sleep;
5-10 years - 10-11 hours of sleep;
10-17 years - 8.5-9.25 hours sleep;
18-up - 7-9 hours of sleep.
According to experts, the following are some of the reasons why getting enough sleep is good.
First, getting enough sleep helps repair our bodies by building up extra body molecules while we rest, which in turn helps strengthen our ability to fight infection and stay healthy. It strengthens the body's defenses when we are very tired or whenever we are exposed to bad elements of pollution or infectious bacteria.
Second, getting enough sleep helps keep our hearts healthy which is often under pressure. Getting proper sleep helps reduce stress levels and inflammation in the body that is linked to heart disease and stroke. Sleep also helps in achieving good blood pressure and cholesterol levels.
A third benefit of proper sleep is that it helps improve memory. Perhaps we have all experienced the failure of our memories when we lack sleep. This is accompanied by the difficulty of recalling information, dates, or conversations. This is avoided when we sleep well because through it we give the brain the opportunity to process new experiences and information based on our daily interactions, reading or watching and observing.
The fourth reason is the proper rest to achieve the right weight, because sleep is said to regulate hormones that affect and control appetite. Research has shown that when sleep is lacking, the balance of hormones in the body is affected and a person's desire to eat increases. The downside is that the desire to eat is not for healthy foods such as vegetables and fruits but for foods high in calories, fats and carbohydrates.
Fifth is the correlation of sleep deprivation and having type 2 diabetes. According to research by Harvard Medical School, the body slows down the processing of glucose when there is a lack of sleep which increases the chances of developing type 2 diabetes.
Sixth is the benefit of sleep in preventing irritability or moody. It has been found that lack of sleep results in irritability, fever or mood swings the next day. It has also been shown that if sleep deprivation becomes a chronic or long-term problem, it can cause depression or anxiety.
The above are just some of the effects of sleep deprivation and show the importance of adequate sleep in quality of life and health.
And since everyone is having difficulty getting enough sleep, here are some tips to get a good night's sleep: reducing caffeine-high beverages such as coffee and soda;
avoid using alcohol or drinking it as a sleeping aid;
relaxation of the body before bed such as bathing, reading, meditation or aromatherapy and light stretching;
adequate morning exercise;
keeping quiet, dark and comfortable room or bedroom;
eating right and avoiding starvation (tuna, bananas, potatoes, avocados, etc. are said to help sleep);
smoking cessation;
avoiding long-distance siesta
avoid excessive internet access;
avoiding adjacent animals; at,
avoiding watching TV while lying down, eating while in bed or talking about delicate or emotional things before going to bed.
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