Getting enough sleep is essential for helping a person maintain optimal health and well-being. When it comes to their health, sleep is as vital as regular exercise and eating a balanced diet.
Why sleep is essential for health?
Better productivity and concentration – better performance at School & Work
Lowers weight gain risk – Reduces Stress & Cortisol production which can lead to weight gain
Better calorie regulation - sleep patterns affect the hormones responsible for appetite.
Greater athletic performance - body heals during sleep
Lower risk of blood pressure & heart disease.
More social and emotional intelligence.
Preventing depression
Lower inflammation
Stronger immune system
Improves memory & capability to Learn
Adults should sleep between 7 to 9 hours every day.
Tips for better sleep include:
Establishing a regular relaxing bedtime routine
Limit screen time and blue light before bed
Go to bed and get up at the same time each day
Avoiding stimulants such as caffeine and nicotine close to bedtime
Avoid alcohol before bed. If at all you have to drink, moderation is the key
Get exposure to natural daylight each day
Limiting daytime naps to 30 minutes
Exercising improves quality of sleep
How to create the best sleep environment?
Mattress and pillows should be comfortable.
The bedroom should be cool – between 20 to 24 C – for optimal sleep.
Turn off the light from lamps, cell phone and TV screens
Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices that can make the bedroom more relaxing.