World Sleep Day 2023: Sleep is essential for a good day and a healthy lifestyle. But nowadays, due to unhealthy lifestyle, most people do not get enough time to rest even at night. Lack of sleep drains a person’s mental abilities and can lead to serious health problems. During the school day, students are taught the importance of sleep for a healthy lifestyle. Though one focuses on the kind of diet one is taking, sleep is something that we take for granted. Therefore, it’s time to change it.
March 17 is observed as ‘World Sleep Day’, a day dedicated to raising awareness about the importance of sleep. But how much sleep is really important on a daily basis? Although there is a general belief that everyone needs at least 8 hours of sleep, but everyone has different needs. Every body requires different amount of sleep depending on age, weight and activity level on a daily basis.
how many hours of sleep is necessary daily
As per media reports, sleep duration varies from person to person, depending on age, weight, physical activity on a daily basis, etc.
It is believed that adults should sleep at least 7-9 hours a day.
Senior citizens or people above 65 years of age should take at least 7-8 hours of sleep.
Before adolescence or in adolescence people should sleep at least 9-11 hours a day.
Babies should get at least 17 hours of sleep.
Also Read: World Sleep Day 2023: 5 Daily Habits Lead To Bad Sleep, Check What Experts Say
diseases caused by excessive sleep
Sleeping more than 9-10 hours can be considered as too much sleep and can lead to fatigue, lethargy and grogginess. It can also be seen in certain pathological conditions such as hypothyroidism, depression, diabetes, obesity and sleep apnea. Individuals who are on certain medications or health conditions may require slightly longer than normal sleep durations of sleep.
diseases caused by lack of sleep
One study found that getting less than five hours of sleep a night increased the risk of developing peripheral artery disease (PAD) by 74 percent, compared with getting seven to eight hours of sleep. More than 200 million people globally have PAD, where vessels in the legs become blocked, restricting blood flow and increasing the risk of stroke and heart attack, the researchers said.
Reason behind poor sleeping pattern
poor dietary patterns
A balanced diet should be consumed as good sleep requires good nutrition. Consume foods that naturally contain melatonin such as grapes, cherries, broccoli, corn, tomatoes, mangoes, pomegranates, olives, cucumber, oats, rice and barley. Apart from this, nuts like peanuts and walnuts can also be added for good sleep.
consuming too much caffeine
Caffeine gives instant energy and helps us function throughout the day but consuming it late in the evening can disrupt the sleep cycle. That’s why it is advised not to consume caffeine after 4 pm.
sleeping during the day
A nap of more than half an hour in the afternoon can spoil our night’s sleep. Therefore, one should not sleep for more than 20-30 minutes in the afternoon.
stress and negative thoughts
Overthinking or lack of work-life balance is one of the major reasons for waking up at night. Reading a light novel, or listening to music can help you sleep better.
(Disclaimer: The information in this article is based on general information and is not a substitute for expert advice. Zee News does not confirm the same.)