How much sleep is enough?
This is the most common and essential question. The point is, there is no one size fits all answer. Sleep needs vary from person to person and are also determined by several factors such as age, nature of work, health, and the amount of manual and mental work.
We start our life with a high demand for sleep, newborns and toddlers spend between 15 and 18 hours a day. Young children typically need 10 to 12 hours of sleep to meet their needs, and adolescents need 9 or more hours. Hard manual labor need 8-10 hours of sleep a day. For white-collar workers who perform less physical labor, 5-7 hours of sleep is sufficient. In fact, most of us need at least seven or more hours of sleep on a regular basis to get the most out of our jobs.
Poor sleep makes us sad, restless and stressed. So, not surprisingly, our sleep has a direct effect on our physical and mental health. Sleep disorders, such as insomnia, are a common symptom of many mental illnesses, including anxiety, depression, schizophrenia, bipolar disorder, and attention deficit hyperactivity disorder (ADHD).
Getting good rest directly influences your mental and physical well-being and the quality of your waking life. Failure to do so can have serious consequences for daytime energy, productivity, emotional balance, and even weight. Still, many of us struggle to get the sleep we need, and we regularly look back and shake at night. There is a solution. Simple and important changes in your daily routine and sleep patterns can have a significant impact on your sleep state and help you stay mentally sharp, emotionally balanced, and energetic.
Yet overall, sleeping too much is as undesirable as too little. Sleeping more than necessary makes a person lethargic. Lack of sleep on the other hand disturbs the mental balance. The acidic test of good and adequate sleep is simply what makes you feel fresh and upbeat when you wake up, not down to earth.
How to sleep well ?
The current era is a flow of radical changes all around. No wonder, even the routine human life and thought process has undergone a substantial change.
Accordingly we need to move a bit against the grain and ensure that we sleep timely and rise up very early in the morning. Adequate sleep is essential when getting to bed. Following Tidbit can help you sleep better and fresher.
The room you sleep in should be airy and cut of bright light.
Avoid high tempo music and mind boggling movies before bed. They trigger negative emotions of fear, anxiety and stress that interfere with sleep.
Be sure to wear loose clothing before bed. Schedule your sleep and waking hours and stick to this schedule.
Wash your face, hands and face with cold water before going to bed. This is a calming and sleep-friendly exercise.
Read good books and novels or nice meditation music while preparing to sleep but play in low volume.
Small but significant changes in your daily routine and sleep habits can greatly affect how well you sleep, making you feel fast, emotionally balanced and full of energy throughout the day