How sleeping cycle Improves Health
Proper sleep is important for proper brain function. When we don’t get proper sleep, we can’t feel fresh and active. A well-maintained sleep cycle not only helps in refreshing the mind but also plays a crucial role in improving overall health. From boosting immunity to enhancing cognitive functions, maintaining a proper sleep schedule has numerous benefits. In this blog, we will explore how a consistent sleeping cycle can positively impact health and well-being.
What happen when we get poor sleep
Human body undergo harmful and biological change when we get poor sleep. This side effect could be due to lack or sleep quality or lack of sleep overall.
Biological Problems Related to Lack of sleep or Poor Sleep
- Heart Attack
- Diabetes
- Depression
- High blood pressure
- Lowered immunity
We or you may notice some external changes in our appearance when we get poor sleep. That is Dark circles can form under the eyes and in the skin, we get wrinkle when body doesn’t get much needed rest.
That is a good night sleep an important part of healthy lifestyle and body recovery.
Important as Exercise and Diet
Everyone who experts in health related field they say proper sleep is just as important as well-rounded nutrition and a exercise or physical activity routine. If your not give your body rest time to time, you may not see the results according you want. Like weight loss, Gain muscle mass etc.
How much sleep is required for a Normal Person
The National Sleep Foundation suggests, hours of sleep in a 24-hour period, based on age:
- Ages 65+ – 7 to 8 hours
- Ages 26 to 64 – 7 to 9 hours
- Ages 18 to 25 – 7 to 9 hours
- Ages 14 to 17 – 8 to 10 hours
- Ages 6 to 13 – 9 to 11 hours
- Ages 3 to 5 – 10 to 13 hours
- Ages 1 to 2 – 11 to 14 hours
- Younger than 12 months – 12 to 17 hours
If your not feeling fresh when you wake in the morning. Trust me your not alone. About 35% Indian adults aren’t getting enough sleep each night.
How we get better sleep
- Be consistence
- Reduce Screen Time
- Get proper Sunlight
Be Consistence
At young age of a child our parents said sleep is very important for our overall body growth. Consistency is key. Try to sick a regular wake or sleep schedule to get proper or better sleep.
Reduce Screen Time
If you have lot of works at a computer or mobile during the day, So please consider wearing Blue-light blocking glasses to reduce brightness. Try to avoid using your mobile, computer or tablet at least one hour before you go to sleep. Many studies show that blue-light directly negative affect our body’s ability to shut down for our sleep quality.
Get Proper Sunlight
If you want a healthy sleep rhythm, so make sure you getting enough natural sunlight during the early in the morning. Studies show that if you can take sunlight first 30 minutes of waking, it can helps you to get better sleep and quality sleep.
Benefits of Good Sleep
Maintenances In Weight
If we are trying to lose or maintain weight, that quality of sleep can play big role. We all knows a better sleep gives our bodies a recovery and regulate our hormones. It can be contributing factors when it comes to a successful way to get maintain weight or lose. A good sleep can reduce your stress or improve metabolism.
Concentration Improve
When we are sleep, it can be hard to concentrate or process information. Our response time may delay or lag, and you may be makes more mistakes at your work. For both cases adult and children, Sleep is a time during which our brains work to store new information’s. Without getting a better sleep its much harder to retain knowledge.
Athletic Ability Enhanced
We have already mention if you’re not getting better sleep or proper sleep, you can suffer during your work. But When you get a proper sleep or quality sleep, so your motor skills, reflexes and endurance can improve.
Boosting Mood
Exercise is directly linked with boosting our mood. But it is possible when you get proper sleep or quality sleep. Poor sleep may leading to feeling of depression, it is directly related to lack of sleep or its directly effect our daily lives. Here is the perfect example: When we sleep proper, so we have enough energy to engage in exercise each day, Its turn to produces “Feel Good” hormones that improve our mood. After a day spent working, fueling up with well-balanced meals, engaging in relationship, and engaging in hobbies, it can be easier to get sleep at night.
Real-Life Sleep Struggles and Solutions
- Students and Professionals: Late-night studies and work deadlines disrupt sleep. Solution: Set a fixed study/work schedule and avoid screen time before bed.
- New Parents: Frequent night awakenings make sleep difficult. Solution: Take turns with a partner and nap when possible.
- Shift Workers: Irregular work hours disturb sleep cycles. Solution: Use blackout curtains and follow a strict pre-sleep routine.
- People with Anxiety/Depression: Mental health issues interfere with sleep. Solution: Seek professional help and practice relaxation techniques.
Tips for Maintaining a Healthy Sleep Cycle
- Stick to a consistent sleep schedule, even on weekends.
- Avoid caffeine and heavy meals before bedtime.
- Create a relaxing bedtime routine, such as reading or meditation.
- Keep your bedroom cool, dark, and comfortable.
- Limit screen time at least an hour before sleep.
- Engage in regular physical activity but avoid intense workouts close to bedtime.