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?

  1. Better productivity and concentration – better performance at School & Work
  2. Lowers weight gain risk – Reduces Stress & Cortisol production which can lead to weight gain
  3. Better calorie regulation - sleep patterns affect the hormones responsible for appetite.
  4. Greater athletic performance - body heals during sleep
  5. Lower risk of blood pressure & heart disease.
  6. More social and emotional intelligence.
  7. Preventing depression
  8. Lower inflammation
  9. Stronger immune system
  10. 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.