World Sleep Day is celebrated annually to remind humanity of the importance of healthy sleep. This time, the International Sleep Society has chosen the slogan “Healthy sleep – healthy aging”, because a good rest has a significant impact on health at any age. Even if you sit for a long time on the site Betwinner south Africa for interesting offers. In particular, adults should sleep at least seven hours a day. And for some, that’s not enough: young people and people with chronic illnesses need nine hours of sleep. And only a small group of lucky people enough to sleep up to six hours a day. This is due to genetic factors.
In addition to external effects (gray face, bruising under the eyes), lack of sleep causes general lethargy, slow reactions, impairs the ability to make decisions – and this can lead to road accidents, critical errors and so on. If you do not get enough sleep regularly, you increase the risk of chronic diseases – diabetes, cardiovascular disease, hypertension, as well as obesity, immune system disorders, mental health and others.
New research suggests a link between premature cell aging and poor sleep. Telomeres are the terminal regions of chromosomes that perform a protective function. Short telomere length is associated with premature cellular aging and, as a rule, an increased risk of cancer. Interestingly, people with obstructive sleep apnea also have shorter telomeres, so their sleep problems are another factor in premature cell aging.
Most sleep disorders can be prevented or treated, but less than a third of people with such problems seek professional help. According to experts, sleep problems are a global epidemic that threatens the health and quality of life of up to 45% of the world’s population.
So read: Is CBD good for sleep?
Components of quality sleep
- duration – should be sufficient for the body to have time to rest and prepare for the next day;
- continuity – periods of sleep should be continuously transferred to each other;
- depth – sleep should be deep enough to restore vitality.
Our behavior during the day, and especially at bedtime, affects the quality of sleep. So the Public Health Center provides recommendations from the International Sleep Society to help you feel good at any age.
Recommendations and rules
- Make it a habit to go to bed and wake up at the same time (even on weekends).
- If you like to rest during the day, follow a regime in which the duration of daytime sleep does not exceed 45 minutes.
- not abuse alcohol and quit smoking, especially at bedtime.
- Avoid caffeine 6 hours before bedtime (coffee, tea, most gas drinks, and chocolate).
- Do not eat heavy, spicy, sweet food 4 hours before bedtime. A light snack is perfectly acceptable.
- Moderate exercise is good for everyone, but not at bedtime.
- Use comfortable and pleasant bedding (linen, pillows, mattress, etc.).
- Make a comfortable temperature in the bedroom and regularly ventilate it.
- Ensure silence and reduce the light in the bedroom during sleep.
- Use the bed as intended. Do not read, work on the computer or watch TV in bed.
How much sleep do you need?
Sleep is the main component of a healthy life. Adults should regularly sleep 7 or more hours a day. Some, especially young people and people with chronic diseases, need even more – 9 hours of sleep a day. Only a small number of people need to sleep less than 6 hours a day. This is due to genetic factors.
Your behavior during the day, and especially at bedtime, affects the quality of sleep. Even a few minor adjustments in some cases can radically change the situation. Here are some tips to help you improve your sleep:
- Follow a sleep pattern. Go to bed and wake up at the same time. Even on weekends.
- Create a calming atmosphere. Quiet, dark, soothing atmosphere and comfortable cool temperature in the bedroom will promote sleep. Do not turn on bright lights in the evening.
- Remove the devices. Remove electronic devices, such as TVs, computers, smartphones, from the bedroom, or at least turn them off 30 minutes before bedtime.
- Follow your diet. Avoid caffeine (for 6 hours before bedtime), alcohol (for 4 hours before bedtime) and large amounts of food before bedtime. Eat a healthy diet throughout the day.
- Do not drink before bedtime. It is possible and necessary to quench thirst before going to bed, but excessive drinking can provoke sleep problems.
Questions and answers
Is it worth taking the time to get quality sleep?
Yes. This is your health.
How much sleep do you need?
Not less than 8 hours.
Can you sleep during the day?
Yes. If the body requires it.