Do you get enough sleep ? The answer is NO for nine among ten. If one is having sound sleep also they might feel exhausted. The 3 pillars of health are – Nutrition , physical exercise and sleep . Sleep is a biological necessity . Healthy sleep is important for cognitive functioning , mood , mental health and cardiovascular health.
“Sleep is an investment in the energy you need to be effective tomorrow “ . – Tom Roth
Sleep plays a vital role as adolescents develop and go through the maturation process . Getting sleep helps prevent illness. Good sleep is associated with good health. We spend approximately 1/3rd of our life asleep. It is an involuntary process without which we cannot function effectively.
Benefits of quality sleep include :
- improves mood
- healthy heart
- regulated blood sugar
- improve mental function
- restore immune system
- relief stress
Health impacts of poor sleep include :
- weight gain
- dementia
- depression
- anxiety
- high blood pressure
- injury from accidents
- poor focus
- mood swings
- higher risk for illness
There are many lifestyle changes people can make to get enough sleep on a regular basis –
- Proper routine – practice a nightly routine like reading books before bedtime
- Exercise – It is found to improve sleep quality and make falling asleep easier
- Be consistent – Going to sleep early at night and waking up early morning can promote healthy sleep
- Avoid drinking coffee and alcohol too close to bedtime
- Cool and silent environment can make you asleep faster
- Dim dark environment help you go to sleep easier
How much sleep do we need :
- Newborns : 16 -18 hours a day
- Pre school aged children : 11-12 hours a day
- School aged children : 10 hours a day
- Teens : 9-10 hours a day
- Adults : 7-8 hours a day
When you are not getting enough sleep , body accumulates a sleep debt that will add up overtime and impact our well being . So quality sleep is a necessity as it is restorative to the soul and spirit and essential for maintaining our baseline mental health.
“True silence is the rest of the mind , and is to the spirit what sleep is to the body , nourishment and refreshment .” . – William Penn
