Important things to know about sleeping
Late nights and sleep disorder is the most discussed subject today, as most of the people complain the lack of a good night's sleep. Today the routine of every working person is almost similar, people come home late from work, and then explore for some amusement on TV or internet. Practically, no one sleeps before 2 past midnight but then need to wake up by seven to rush to their offices, hampers the sleep time. The sleeping pattern of all is different, as they need 6 to 9 hours to invigorate themselves for a new day. However, that does not mean, sleeping longer makes a person super active.
According to American health survey, 10% people are chronic insomniacs while 30% are affected by this order overall. 15 to 20% of people have a temporary sleeping disorder. The UK study says that 39% of people have sleeping disorder there.
The experts lay big importance to sleeping time, as they suggest 11 at night should be the ideal bedtime. They recommend 7-9 hour sleep to stay energetic and alert. They feel every hour before midnight is of twice importance than every hour after 12 midnight. Although this theory has many rebuttals, as new technology gives a lot of fun but takes off quality time to sleep.
A thumb rule measured for basic minimum sleeping time for all ages is here below:
Adults : 7-9 hours
Teenagers : 8-10 hours
Children 6-12 years : 9-12 hours
Children 3-5 years : 10-13 hours
Children 1-year : 11-14 hours
Toddlers of 4-12 months : 12-16 hours
Health Hazards of erratic sleeping time
Ironically, no one wants to wake up every morning feeling groggy and listless after extending snooze time multiple times. This is troubling, as no time is left for morning exercises between waking up and moving to the office. This takes a toll on the health in the longer run.
The chronic sleeping disorder causes many health issues such as cardiovascular, hypertensive and depressive disorders. This affects their quality normal life with these noticeable symptoms of sleep disorder.
- Low motivation or energy
- Daytime sleepiness
- Mood disturbance, unhappy persona
- Poor memory
- Weariness in body and eyes
- Increased errors or accidents
- Helplessness to focus or concentrate
Tips to Sleep at the Right Time
1. Set your sleeping time: First work on your will power by setting up a specific time for the bed. You must get over to the bed even if you are not feeling sleepy. You must target 7 to 9 hours of sleep every night.
2. Set internet hours: Refrain from using internet or television at least one hour before sleeping.
3. Avoid caffeine: Your last cup of coffee / tea should have a gap of two hours at least from sleeping time.
4. Try to wake up before your alarm clock rings.
5. Physical exercise: Keep two hours of gap between supper and sleeping time. Try to walk or do some light exercise to keep body worked up so you could have sound sleep.
The balanced food, physical exercise, and right sleeping time keep you physically fit and mentally active. You can find more information about effect of deprivation of sleep and how to sleep better .