LESS THAN FIVE HOURS OF SLEEP, HARMS HEALTH
Researchers say, if people over 50 get at least five hours of sleep a night, they can reduce the likelihood of chronic health problems.
While poor health can cause sleep disturbances, they also suggest that persistent sleep disturbances may be an early health warning or risk factor.
Although there is evidence that sleep and rest help restore and rejuvenate the body and mind, it is unclear why the ‘number of hours of sleep matters.
The PLoS Institute for Medical Studies monitored the health and sleep of civil servants in the United Kingdom, asking about 8,000 participants, “How many hours of sleep do you usually get on a weekday night?” had asked.
Some of these wore wristwatches that monitored sleep.
They were also screened for underlying conditions including diabetes, cancer and heart disease over the past two decades.
- Among people in their fifties, those who slept five hours or less were 30% more likely to suffer from various diseases than those who slept seven hours.
- Those who got only short sleep in their fifties also had an increased risk of death during the study period, which was mainly linked to their increased risk of developing chronic diseases.
Researchers from University College London and Paris Cite University say experts recommend seven to eight hours of sleep on average.
Why do we sleep?
Scientists don’t know the answer to this question, but it’s clear that sleep helps align memories in the brain and plays a role in mood, focus, and metabolism.
Sleep is also known as an opportunity to remove waste from the brain.
Here are some things that will help you get a good night’s sleep
- Exercise your body by being active throughout the afternoon. Gradually reduce the pace of your work around bedtime
- Avoid napping during the day.
- Use thick curtains, comfortable room temperature, and bedding that can be darkened. Adopting good nighttime habits such as not using smartphones in bed and making sure your bedroom has a relaxing and sleep-encouraging atmosphere.
- Minimize or completely stop caffeine and alcohol use around bedtime
- If you can’t get to sleep, don’t try to force it, engage in an activity that relaxes you, such as reading a book, and try to go back to sleep when you feel drowsy.
- If you work shift work, try to get a short nap before the night shift. If you come home from night shift work, try to take a nap and go to bed early that evening.
Professor Dirk-Jan Dyck, director of the Center for Sleep in Surrey, England, told BBC News: “This confirms that just getting a short nap is not enough for us. While it may be enough for some, it’s usually not healthy.”
“The main question here is why some people sleep less. Sleep is a modifiable lifestyle to some extent, so we need to find out what causes it and if there is anything we can do about it.”
Long-term poor sleep can seriously affect health and well-being.
General Doctors are currently severely restricted in prescribing sleeping pills. They can cause serious side effects and make one dependent on them for sleep.
But sleep problems can often be resolved with expert help.
5 habits that affect good sleep that calms the mind
Are you tired of being tired? We’ve all experienced it: an overwhelming desire to go to bed and get some rest, but nowhere near sleep.
But there is no reason to be sad. Good bedtime habits can be learned by anyone.
Here are 5 tried-and-true techniques to ease you into bed and prepare for a healthy night’s sleep.
1. Know without a doubt if you are really tired
It goes without saying that a nightly bedtime routine will make sleep easier.
Some people don’t fall asleep at the “standard” time they should go to bed at night.
If you don’t feel the same way during the day after waking up in the morning, try to be exposed to natural sunlight as much as possible.
Scientists have shown that the above method helps to train the body to go to bed early instead of staying up late.
It’s also important to exercise as much as you need during the day: but avoid exercising in the four hours before going to bed. Otherwise, the resulting adrenaline hormone will keep you awake.
Try to avoid napping during the day unless you’re a baby or an exceptionally sleepy person.
2. Be careful what you eat and drink
A good night’s sleep begins before going to bed, that is, about six hours before. The last caffeinated drink during the day should be at least six hours before bedtime.
Caffeine can stay in the body for up to nine hours. If there is a strong need to get good sleep, attention should be paid to cutting tea, coffee and carbonated drinks (fizzy drinks) after 12:00 noon.
Going to bed on an empty stomach often results in less sleep. But going to bed after eating too much can have similar results.
If possible, eat dinner four hours before bedtime and avoid heavy or sugary foods.
Also, alcohol can help you fall asleep faster, but it can affect the quality of your sleep. Thus, ‘rapid eye movement sleep, which is essential for learning and memory, is more affected.
It affects the production of more urine. That is, if you drink alcohol before going to bed, you are more likely to wake up at night to go to the toilet.
3. Delightful manners
Good sleeping habits can relax your body and mind. Make that step a habit and your body and brain will recognize when it’s time to sleep.
Bathing or washing in hot water, meditating, sharing ideas with a spouse or family member, writing a diary, reading a book or listening to music in the semi-darkness can be added to the above practices.
What type of music is best for sleep: It is very important to choose music that can relax the body and mind.
4. Practice sleep hygiene habits
This does not mean washing, bathing or brushing your teeth before going to bed. They are not bad ideas either.
In order to maintain good sleep hygiene, a more suitable environment for sleep should be created: maintain a daily schedule for sleep, avoid stimulants and alcohol, and pay attention to the surrounding environment.
The bedroom should be a place to sleep.
Most people sleep better in rooms that are dark, tidy, cool, and free of distractions and accessories.
Wherever you are, try to avoid using screen devices like mobile phones, laptops, and tabs for at least an hour before going to bed.
Also, the electronic blue light emitted by many televisions and Smartphone screens that keep you awake and deliver messages can keep your brain awake for longer.
If you listen to the radio or music through such a device, use a sleep timer so that those devices also turn off when you fall asleep.
5. Make sleep a priority
You’ve heard of successful entrepreneurs and world leaders boasting that they only get four hours of sleep a night. But in reality, most people certainly cannot be satisfied with such a short nap.
Even if you feel able to wake up after a few hours of sleep, the cumulative effect of too little sleep on your body and mental health can be unbearable.
Getting less than five hours of sleep a night on a regular basis can increase your risk of heart attack, stroke or cancer. Medical reports show that less sleep shortens life.
Maintain a daily schedule and ensure that you get the recommended 7 to 8 hours of sleep per night.
That is, try to go to bed and wake up at the same time every day. Yes, the same is valid for weekends.