Sleep is like a chain that ties our health and our body together. Sleep is the time our body undergoes repairs and detoxification. Studies show that poor sleep is linked to poor health.
How Much Sleep Do You Need Daily?
According to National Sleep Foundation’s recommendations,
- Newborn (0-3 months) —–> 14-17 hours
- Infant (4-11 months) ——–> 12-15 hours
- Toddler (1-2 years) ———–> 11-14 hours
- Pre-school (3-5 years) ——> 10-13 hours
- School Age (6-13 years) —–> 9-11 hours
- Teen (14-17 years) ————-> 8-10 hours
- Young Adult (18-25 years) –>7-9 hours
- Adult (26-64 years) ———–> 7-9 hours
- Older Adult (65+ years) —-> 7-8 hours
The actual number of sleep hours depends on individuals. Our body has an internal clock running non-stop. It is best to set a bedtime, sleep and wake up at the same time everyday. This helps to regulate your body clock and will help you fall asleep at night and get up the next morning.
It is said that early to bed and early to rise makes a man healthy, wealthy and wise.
Getting A Good Night Sleep
- Sleep when tired, avoids nap.
- Cultivate sleep routine, going to bed and wake up same time everyday.
- No food 2-3 hours before bedtime.
- No alcohol, coffee or tea.
- Regular exercise everyday, even walking is good.
- No TV, Social media. try to avoid screen time before sleep.
- Make your room cozy.
- Limit amount of fluid intake – avoid waking up for washroom.
- Manage Stress.
Food Good For Sleep
- Walnut – contains amino acid that help produce serotonin and melatonin. These hormones control your sleep and wake cycles.
- Almond – rich in magnesium which help to sleep better.
- Dairy products like Cheese and Crackers, Yogurt, milk – These food are rich in calcium which contains the amino acid that helps to produce melatonin. Melatonin helps to maintain sleep.
- Kiwi – Scientists say eating two kiwi fruits one hour before bedtime helps people sleep more soundly.
- Tuna, halibut and Salmon – rich in vitamin B6, which helps your body to make serotonin and melatonin. These hormones control your sleep and wake cycles.
Salmon - Eggs – contains the amino acid tryptophan, which your body can use to make melatonin and serotonin which can help promote sleep.
- Rice – contains high glycemix index which will help you fall asleep quicker.
- Cereal – a bowl of cereal with milk before bedtime will help you fall asleep quicker. The carbohydrate from cereal and calcium from milk promote sleep.
- Chamomile Tea – is known for its relaxing property that promotes sleep.
Kale – Kale is loaded with calcium. Calcium helps in the production of melatonin, which helps you sleep well.
Lack of Sleep Consequences
- Accidents happened – especially when you are sleepy while driving.
- High Blood Pressure – Studies showed that lack of sleep increases blood pressure. People who sleep less than five hours a day may have a higher risk of developing high blood pressure. It is though that sleep helps to regulate stress hormones. Lack of sleep affect your body’s ability to regulate stress hormones and thus lead to high blood pressure.
- Heart problem – Sleep is important for healthy heart. If you’re not getting enough sleep, you may be increasing your heart disease risk, according to new research in the American Heart Association journal Hypertension.
- Risk of Type 2 Diabetes – Studies show that if a person does not have enough sleep, the body is unable to produce sufficient insulin to regulate the blood sugar efficiently. Too much glucose in the blood stream will lead to type 2 diabetes.
- Aging – lack of sleep impairs skin collagen production, which lead to dull skin, fine lines, puffy eyes.
- Loss of Concentration – affects learning and decision making. Sleep problem is also a common symptom for depression.
- Obesity – when you lack of sleep, you feel tired to exercise, which result in weight gain.
