Can sleeping be enough? Getting enough sleep every day should be a lifestyle. So, is getting 6 and half hours of sleep enough? If you want to live longer and longer, then you need to sleep well. Research about sleep shows age brackets of individual determines the level of sleep needed. How many of us know the extent of sleep that our body requires from us?
Many people die daily. They relate deaths recorded to illnesses caused by bad sleeping habits. If you think you can go a whole day without sleeping, then be prepared for high blood pressure. Most of the heart attacks, heart failure, or stroke might have linked to inadequate sleep. There are other associated problems like obesity, depression, lower sex drive, etc.
What people don’t know is that the body needs to be maintained daily. But are you giving your body enough sleep? Let’s find out what the doctor said from the research they did about sleep.
“He would lie in the bed and finally, with daylight, he would go to sleep. After all, he said to himself, it is probably only insomnia. Many must have it.”
― Ernest Hemingway
Causes of Lack of Sleep
Sleeping problems differ from person to person. Sleeping disorder is one problem or factor for not having a decent night’s sleep. If you can’t grab enough sleep during the day, then you should in the night.
Most of the time, peoples find themselves in deprivation. It is a situation where there are changes in how you sleep. It causes a reduced period for sleeping. It is often called a sleep disorder.
Some common types of sleeping disorder:
Insomnia situations require great effort in staying asleep throughout the night.
Sleep apnea is abnormal patterns in breathing while you are asleep. There are several types of sleep apnea.
Narcolepsy is the condition of extreme sleepiness during the day.
Why Aren’t We Sleeping Enough?
Personal issues: Private problems are within the character of the individual. These pertain to society’s organizations and processes. Further, these are rooted in culture rather than in the individual. Examples are abortion, discomforts and body pains, heartbreak, jilt, divorce, etc.
Night Shift Work: Working at night shift can be very tedious. Machine operation at night shifts can cause severe hazards if you doze. People shoulder so many commitments in this present time and age. You can see them working almost 18hours, day and night shifts. A medical practitioner goes out of the normal duty to save a life. Certain classes of job are demanding.
Health issues: During sickness and illness, sleeping can be so tricky. You’ll need all the care and medication in a situation of asthma in the middle of the night. I want to say that life could be hell. It happened to a close friend of mine. We kept vigil until the next day. If the inhaler has not been exhausted, it should have been an SOS. No means to the hospital because of poor access to medical treatment in third-world nations.
Prescription drugs: Drugs can create sleeplessness in the soul of man. Cold medicines and decongestants, Beta agonists, Etc. When people are on medication, prescription, sleeping could be complicated. It depends on the composite of drugs anyway. Speak to your doctor about when it is best to take them to minimize their effects on sleep.
Solutions to Sleeping Problems
1. Rise at the same time each day. I like to sleep late on a short trip. Especially if you don’t have enough sleep on weekdays. To overcome insomnia, you need to wake up at the same time each day to train yourself to wake up at a regular time.
2. Stop the intake of alcohol, nicotine, and caffeine. The result of caffeine can last for hours and sometimes up to 24 hours, so it is likely to affect sleep. Caffeine causes difficulty in falling asleep and can also wake.
3. Limit your nap. Sleeping feels like an excellent way to compensate for sleep disorders, but it’s not always true. It is vital to maintain regular sleep patterns and practice. A nap can affect the quality of sleep at night.
4. Do regular training. Regular exercise can improve the quality and duration of sleep. However, exercise just before going to bed can irritate the body and should be avoided. Try to stop training for at least 3 hours before retiring at night.
5. Limit activity in bed. The beds are for sleeping and for sex, that’s it. If you suffer from insomnia, don’t balance your checkbook, study, or phone, even in bed or bedroom, for example. Also, do not watch visual and audio entertainment. These actions can increase alertness and make it harder to fall asleep.
6. Don’t eat or drink ahead of bedtime. Eating a late dinner or snack before going to bed activates the digestive tract and keeps you awake. If you have gastroesophageal or heartburn, avoid food or drinks before going to bed. Drinking plenty of fluids before bed can fill the bladder. Visiting the toilet like that interfere with sleep.
7. Create a comfortable sleeping environment. Temperatures, lighting, and noise must be calm for the bedroom to fall asleep. The bed should be relaxed. If you have pets sleeping in the room with you, place them to sleep elsewhere if they make a noise at night.
8. Stop your worries before going to bed. If you lay in bed, don’t think about tomorrow, you might book a time after dinner to check out the day and plan for the next day. It is crucial to avoid feeling like these while you sleep. For example, it’s helpful to create a list of work-related tasks the next day before quitting your job. At the very least, it removes several concerns.
9. Reduce your stress. There are many relaxation treatments and stress-relief methods that you may want to relax your mind and body at bedtime. An example is progressive muscle relaxation with music sound. Play cool musical sounds, preferable instrumentals in the night for deep meditation.
Is 7 Hours Of Sleep Enough?
Dr. Abhinav Singh, board-certified in Sleep Medicine and Internal Medicine. A Medical Director of the Indiana Sleep Center, accredited by the American Academy of Sleep Medicine. He is a Professor at Marian University College of Medicine in Indianapolis. He also developed and teaches a Sleep Medicine rotation to medical students.
By asking him that how much sleep do human beings need? He reviewed the publication on the sleep foundation website. He wrote grown-up need between 7 and 9 hours of sleep each night. Babies, young children, and teens need more sleep to help them grow and develop. Aged over 65 should also get 7 to 8 hours per night.
There is a chart that contains the age ranges and the time needed for sleep. Here is the chart:
Sleeping Problems and Solutions in Summary
“Care keeps his watch in every old man’s eye,
And where care lodges, sleep will never lie.”
― William Shakespeare
When sleeping becomes a challenge, remember almost is never enough. Follow the guides above and have enough sleep every day. Tell me now, what is enough hours of quality sleep?