It is god’s gift for all living beings to relax and rejuvenate.
Scientifically speaking, sleep is associated with a state of muscle relaxation and reduced perception of environmental stimuli. Sleep plays a vital role in good health and well-being throughout your life.
Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. It is adequate when there is no daytime sleepiness or dysfunction.
Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. The pineal gland is a small, pea-shaped gland in the brain secretes more melatonin when it is dark—making you sleepy—and less when it is light—making you more alert.
|Hours of sleep required for each age group|
|Age and condition||Sleep needs|
|Newborns (0–3 months)||14 to 17 hours|
|Infants (4–11 months)||12 to 15 hours|
|Toddlers (1–2 years)||11 to 14 hours|
|Preschoolers (3–4 years)||10 to 13 hours|
|School-age children (5–12 years)||9 to 11 hours|
|Teenagers (13–17 years)||8 to 10 hours|
|Adults (18–64 years)||7 to 9 hours|
|Older Adults (65 years and over)||7 to 8 hours|
Benefits of sound sleep:
- Sleep helps to restore the immune, nervous, skeletal, and muscular systems;
- During sleep, humans secrete bursts of growth hormone;
- A well-rested organism tends to have improved memory and mood;
- Sleep helps your brain work properly;
- Studies show that good night sleep improves learning. Sleep helps enhance learning skills, problem-solving skills, pay attention, make decisions, and be creative;
- It also supports healthy growth and development.
Factors affecting sound sleep:
- Many people regularly look at television and other screens before going to bed; it disrupts the sleep cycle.
- Modern humans often find themselves less synchronized due to the requirements of work (especially night shifts), long-distance travel, and the influence of universal indoor lighting.
Adverse effects of Sleep deprivation:
- Sleep deprivation tends to cause shortened attention span, disturbed mood;
- Insomnia is a general term for difficulty falling asleep, staying asleep. Insomnia can have many different causes, including sleep environment, an inconsistent sleep schedule, or excessive mental or physical stimulation in the hours before bedtime;
- Children and teens that are sleep deficient may have problems getting along with others. They may feel angry or lack motivation. They also may have problems paying attention, and they may get lower grades and feel stressed;
- Sleep deficiency also increases the risk of obesity;
- People who are sleep deficient are less productive at work and school. They take longer to finish tasks, have a slower reaction time, and make more mistakes.
Steps for sound sleep :
- Avoiding stimulating or stressful activities before bedtime and cutting down on stimulants such as caffeine;
- Keeping computers, televisions, and work materials out of the sleeping area;
- Exercise generally improves sleep for most people and helps sleep disorders such as insomnia;
- A balanced may be optimal for individuals seeking to improve sleep quality;
- Control your exposure to light – Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is disruptive. Say no to late-night television;
- Avoid big meals at night;
- Avoid alcohol before bed;
- Avoid drinking too many liquids in the evening;
- Cut back on sugary foods and refined carbs.
A sound sleep is a sign of a healthy mind and body. Make efforts for your sound sleep. It’s a gift; accept it.
Understand all the factors mentioned above and implement them for sound sleep. Being quarantined, we have enough time to sleep now and rejuvenate ourselves. It will also help us to keep us isolated and allow social distancing.
Be Safe and Healthy.