Sleep is rarely a top priority amid our daily hustle and bustle, even though sleep is just as important as food and drink for physical and mental health. The body needs sleep to maintain important bodily functions, restore energy, repair damaged muscle tissue, and enable the brain to process new information. So, ladies, let's take a look at the following things that can make your sleep healthier and of higher quality.
Due to lack of sleep
When we lack sleep, the body can experience various physical and mental problems. Decreased ability to think, focus, react and manage emotions is an example of lack of sleep. Even if sleep deprivation is chronic, it can increase the risk of serious health problems such as diabetes, cardiovascular disease, obesity, and depression. It can also affect the immune system, making the body less able to fight infections and diseases.
Ideal sleep duration
Our sleeping habits and needs change with age. For younger children, it is possible to achieve a daily amount of sleep time with the help of naps. The following is the daily sleep duration recommended by the National Sleep Foundation:
|
Age |
Ideal sleep duration |
|
Over 65 years old |
7 - 8 hours |
|
18 - 64 years old |
7 - 9 hours |
|
14 - 17 years old |
8 - 10 hours |
|
6 - 14 years old |
9 - 11 hours |
|
3 - 5 years old |
10 - 13 hours |
|
1 - 2 years old |
11 - 14 hours |
|
4 - 11 years old |
12 - 15 hours |
|
0 - 3 years old |
14 - 17 hours |
Tips and tricks for a healthier sleep
Here are some tips you can do to get a better night's sleep.
- Make a regular sleep schedule
Having the same sleep schedule every day, even on weekends and holidays, can create a natural sleep pattern for the body so it takes less time to fall asleep.
- Exercise regularly
Studies have shown that adults who do aerobics 4 times a week can improve their sleep quality from poor to good.
- Limit the consumption of drinks that contain caffeine
Even if you drink caffeinated drinks during the day, the stimulants present can put you to sleep at night.
- Keep gadgets and all electronic devices at least an hour before bedtime
The dazzling light from our gadgets can stimulate our brains, making sleeping more difficult.
- Avoid alcoholic drinks
This is because alcohol interferes with brain waves and natural sleep patterns. Even if you can fall asleep at night, you won't wake up rested.
- Do not smoke
One study found that smokers are four times more likely to have poor sleep quality than non-smokers. Smoking can cause breathing problems, such as asthma, making it difficult to get a good night's sleep.
- Only use the mattress for sleeping
Mattresses or beds should only be used for sleeping, not for working, eating, watching television, etc.
Through sleep, our body can prepare us for the next day. So don't underestimate the importance of sleep from now on, okay, ladies? Don't forget to read other health tips and tricks only on Fitie!