People who get less than five hours of sleep brag about their endurance and strength. Lack of sleep will cause many significant issues and is a considerable health risk concern. A vital function of sleep includes promoting a healthy and properly functioning immune system. Sleep also helps the brain to retain memory and manage hunger levels. Consistently sleeping more than eight hours can have a substantial adverse effect on your body.
What is the right amount of sleep?
Adults should get between seven to eight hours of sleep each night. Research suggests that people who sleep less than five to seven hours are at a disadvantage. These people have a 12% chance of experiencing premature death. People who sleep more also have a higher chance of facing an untimely death (30% more likely). People who have reduced their sleep time by less than six hours face death from all causes.
Importance of sleep
Managing appetite
People with poor sleeping habits can hugely increase the body’s need for energy. Poor sleeping habits reduce the need for having calories. When you deprive your body of sleep, the brain releases hunger signals. It will lead to eating more, exercising less, and gaining weight. Did you know that sleep deprivation also affects children? Children who sleep less are more likely to be obese in the future.
Helps the immune system to function
While asleep, your body releases compounds known as cytokines. They have a protective effect; they help fight inflammation. These compounds are known to fight inflammation caused by infections. Lack of enough sleep means your body cannot produce enough cytokines. The immune system is also affected by lack of sleep as antibodies and white blood cells reduce over time.
Sleep restrictions will increase the number of inflammatory compounds found in the body. These compounds are also associated with specific conditions such as allergies and asthma. Your immune system will be affected if you deprive yourself of enough sleep. Even a short period of limited rest will affect the immune system. Sleep deprivation affects the immune system no matter the duration.
Helping with memory
Being focused is aided by getting enough sleep. Sleep also helps to protect and strengthen your mind. You will also be at an advantage if you sleep after learning, which helps in memory retention. Rest will also play an integral part in reducing any interference from external events. People who don’t get enough sleep have a hard time receiving information due to fatigue. Interpreting data is also slow and perceived differently.
When you don’t get enough sleep, you automatically suffer from impaired judgment. You will also lose the ability to access previous information. Sleeping comes in stages; getting seven to eight hours of sleep is vital in creative thinking and procedural memory. The stages include memory and learning, as well as rapid eye movement. Slow-wave sleep contributes to memory processing as well as long-term memory.
Why does your body need to sleep?
Sleep helps you to feel refreshed and also allows cells in your muscles and organs to repair. It also helps to regulate your body’s metabolism and how the body releases hormones. If you ignore these processes, you risk putting your body through a lot of health problems. Poor sleep is associated with heart diseases as well as obesity. You can also face breathing problems such as sleep apnea. Lack of sleep will affect your overall health as well as longevity.
Getting little sleep will also put you and others at risk. Studies show people with little sleep are prone to fatal accidents. Sleeping just six hours per night will increase your chances of getting into a car crash. Research shows you have a 33% chance of having a car accident in this state. Did you know nine percent of motor vehicle accidents are associated with getting less than six hours of sleep?
How to get more sleep
Seven to eight hours of sleep is optimal for adults, as younger people may need more sleep. Here are the number of hours you should sleep according to age: Infants should get sixteen to eighteen hours of sleep per night; preschoolers should get eleven to twelve hours of sleep; elementary school kids should get at least ten hours of sleep; and teenagers should get nine to ten hours of sleep. All adults, including seniors, should get at least seven to eight hours of sleep per night.
Building better sleep habits
Having a sleep schedule
Ensure you go to bed and wake up at the same time every day, including weekends. This helps to establish a regular sleep-wake cycle, which allows for a good sleeping habit.
Avoid stimulants
Having stimulants such as caffeine, chocolate, and nicotine can keep you awake past your bedtime. Alcohol makes you sleepy initially but is known to disrupt your rest later. Make sure to stay away from any stimulants at least four hours before going to sleep.
Have a comfortable bed
New mattresses in the market are built at increased comfort. There are now mattresses which have a cooling effect to prevent users from getting too warm while they sleep. If you’re not interested in getting a brand new mattress, look into getting a comforter that’ll promote restful sleep instead. Also, using room darkening shades and earplugs helps to create a restful environment.
Exercise regularly
Being mentally and physically active during the day will help you fall asleep faster at night. A regular exercise routine helps to promote more profound and restful sleep. Exercising too close to bedtime is not recommended as it leaves you too energized to sleep.
Ensure you relieve stress during the day
Adopting stress relieving techniques during the day can help you sleep better. An excellent example is having a journal and writing down what’s bothering you. You can also start practicing yoga or meditation and get regular massages. Taking long walks in the evening will also help you sleep better.
Bottom line
Getting a consistent seven to eight hours of sleep every night is advantageous for adults. Less sleep will increase your chances of having conditions such as diabetes and heart diseases. Getting enough quality sleep is key to a healthy lifestyle.
Sleep is known to boost your immune system and helps retain your memory. Make sure you take simple steps that will help you get seven to eight hours of sleep.
Resources— Everyday Health, Thrive Global, Healthline, Very Well Health