Good night sleep is very important for good health and well-being. Everyone would agree to the fact that you don’t notice the side effects of insufficient sleep unless your sleep is compromised in some way or the other.
For a new mom and dad, sleep deprivation is an unavoidable problem. For several months at the birth of a baby, parents have to suffer from sleep deprivation. Other sleep disorders are temporary & can be solved with the right approach.
Suffering from sleep deprivation
Often young people are sleep deprived because of their too much social activities & taking less sleep. A research shows that lack of sleep makes you lazy while driving, in school & lowers you other activities, while, increasing the chances of unnecessary risks.
You may notice that people having improper sleep are generally irritable, have less patience, get angry very fast & sometimes maybe depressed. Not having good sleep can leave one with some diseases also. Chronic stress, negative lifestyle, heart diseases & chances of even high blood pressure are some disease associated with lack of sleep.
Good night sleep invigorates & rejuvenates
Good night sleep invigorates & rejuvenates the body by releasing certain hormones that further help in proper growth & repairs the body. It also helps in staying healthy & helps the body to fight infections and get well quick if one falls sick.
Having a good night sleep is essential for the continual of well-being and health, and so when the quality of sleep is not the best, our body shows bad signs soon. According to the World Health Organization, 40% of the population claims to have trouble sleeping or rated their sleep as poor. Some disorders, such as bruxism, restless legs syndrome and sleep apnea can cause difficulty sleeping.
In order to develop and function properly children need more sleep per day: up to 18 hours for newborn babies, with a declining rate as a child grows. A newborn baby sleeps almost 9 hours in a day. Slightly over two hours of sleep is taken by child when five or so.
Average amount of sleep per day by Age: A newborn sleeps up to 18 hours in a day, 1-12 months old child sleeps nearly 14-18 hours, 1-3 years between 11-13 hours, 5-12 years 9-11 hours, Adolescents 9-10 hours, adults including elderly people sleeps 7-8 hours about pregnant women 8 hours.
Insomnia Take It Seriously
Insomnia other word for lack of sleep, should be taken seriously. TV, light, temperature and food are some factors that can disrupt at bedtime. Below are some common mistakes that are committed at bedtime, try correcting them if you discover yourself suffering from the disorders of the lack of good sleep.
Factors Behind Lack of Sleep
Sleeping while light is on. When we sleep with light on, our body stops producing melatonin, a hormone responsible for sleep. “The light can arrive even in closed eyelids, so under the power of light, melatonin gets blocked and we fail to get good sleep. The experts say, that in dark room one sleeps quickly and gets good sleep.”
Another factor interrupting the sleep is noise. Some people sleep while theTV is on by making continuous noise. “Our sleep is divided into phases: the shallow sleep and deep sleep. It is only the second phase in which the body can recover the energy. When there is an alternation between high and low a sound, the body is on alert and could not pass to the deep stage of sleep, “says Daniel Inoue. The same applies to those who have a mania for listening to music in the troubled hours of rest.
Leaving the room at a cool temperature is also important at bedtime. According to Daniel Inoue, our metabolism is accelerated when the room is too hot and stuffy, which lowers the quality of sleep. A room at very cold temperature can cause tremors and a muscle contraction during the night, which, like the variation of sound, causes the body in difficulty of entering the phase of deep sleep.
The air quality within the environment is another crucial factor affecting night sleep. A dry air full of pollutants affects breathing and impairs sleep. The non-circulation of air in the room can make a person with runny noses and sore throats. Because of this, there is the possibility that individuals awaken in the middle of the night and cannot have a good sleep.
Choose a right pillow! Because choosing a wrong pillow also reduces the quality of your sleep. “The pillow should be between five and 10 inches high, so that the column of those when one is asleep can make you comfortable,” says doctor.
Like the pillow, choose a good mattress. The mounting part should be the concern to be checked while buying the mattress. “When a person wakes up with body aches constantly, it is likely that your mattress is not well suited. People with back problems should take more care, since they are more sensitive to the quality of the mattress where you sleep,” says expert Daniel Inuoe.
Eating a snack before bedtime can hinder sleep, depending on what you put into the mouth. According to a study by North-western University, USA, eating fatty foods just before bedtime, very much decreases the quality of sleep. This is because while we digest food, our brain continues to receive stimuli, which increases the chances of nightmares and insomnia. So, eat light foods such as soups and snacks at least two hours before bedtime.
Sleeping with the dog or cat in the same bed is habit of many people, which disrupts sleep quality. “The small animals have a shorter sleep cycle than ours, about six hours. So they wake up early and begin to move, undermining the quality of sleep of who is sleeping with them,” explains Daniel Inoue.
It is advisable to avoid the use of synthetic products in furniture. The wood is natural and accumulates low amount of dust, thus a good option for bedroom furniture. It is recommended to have a tile floor. Use of natural products such as cotton is advisable.
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