Sleep is one of the most significant human behaviors, occupying roughly one third of any human’s life. A good sleep is an important component of staying physically and mentally healthy as it is only during the sleep that some of the vital hormones are released in the body and the repair work is carried out. Moreover, there is rejigging of memory from one part of the brain to another while we sleep which is responsible for transformation of short-term remembrances into long term memory. Besides, people who sleep well are prone to have less tummy issues as they harbor a better gut flora compared to those who sleep poorly.
Interestingly, there are several distinct types of sleep that differ both qualitatively as well as quantitatively. Each type of sleep has unique characteristics, functional importance, and regulatory mechanisms. Selectively depriving an individual of one particular type of sleep produces compensatory rebound when that person is allowed to sleep spontaneously. Naps taken at different times of the day differ greatly in their quality and composition.
As far as hours of sleep are concerned, most of the scientific guidelines recommend having 8 hours of uninterrupted sleep every night for a healthy adult. Though there are long sleepers who may need up to 10 hours of night sleep to function optimally and there are short sleepers who are active and functional even with less than 6 hours of sleep.
Numbers of recommended hours of sleep also vary with age. A new-born baby sleeps as much as 16 to 20 hours a day. The sleep requirement gradually reduces with age. Senior citizens would not be able to sleep for more than 6 hours. To know more about the age wise sleep recommendations, you can click here. Sleep requirements increase with physical work, exercise, illness, pregnancy, general mental stress and strenuous mental activity.
A good sleep means differently to different individuals. Nevertheless, one should feel rested, refreshed, relaxed, and should be able to function optimally after a good quality sleep. One can follow SLEEP HYGIENE tips for a good quality night sleep. These practices are conducive to sleeping well on a regular basis. Sleep hygiene includes the following –
1. One must follow a time schedule for going to bed and waking up; especially the wake up time needs to be fixed strictly.
2. Daytime naps should be avoided.
3. Exercise regularly preferably in the first half of the day.
4. Avoid tea/coffee, tobacco, and other stimulants after late afternoon.
5. Have an early light dinner around 7 pm.
6. You can also take a hot shower before bed. It will be relaxing and help you in falling asleep.
7. Wear loose comfortable cotton clothes in bed.
8. Avoid all types of screens in bed – phones, laptops, tablets etc.
9. Do not engage in thrillers at bedtime; a light-hearted book is the way to go.
10. Do not spend more than 10 min in bed if you are not able to sleep. Do something like reading a book and get back only if you feel sleepy.
11. Bed should be used only for sleeping; avoid eating, reading, using laptops and other such activities in bed.
12. Bedroom should have ambient light and temperature. Avoid a noisy room.
Contrarily, people who don’t sleep well face serious bodily and mental health consequences. The longer the duration of poor sleep, the worse the effects are! Some of these effects of prolonged poor sleep (either in quantity or quality) are –
- Irritation
- Lethargy
- Confusion
- Memory impairment
- Slow mental processing
- Aggression
- Increased food intake
- Weight gain
- Low sexual drive
- Reduced body temperature
- Increased blood pressure and heart rate
- Weakened immunity
- Falls and accidents
- Mood swings
- Anxiety
- Delusions
- Hallucinations
There is a centre in the brain which regulates sleep in human beings. Certain internal and external cues are required regularly on a daily basis for secretion of sleep hormones in the brain which prepares the body for sleep immediately and maintains the sleep cycle in the longer run. For example, darkness releases the neurohormone melatonin in the brain which prompts sleep. Bright light (due to screens, discotheques etc) inhibits melatonin secretion which further inhibits sleep. Similarly, taking meals on time and exercising consistently at a particular time of the day sets the sleep cycle in order. Any disturbance in our daily routine (skipping meals, long distance travel, night shift office work, even menses!!!!) disturbs the sleep circadian rhythm too. Here are some common causes of poor sleep –
- Excessive caffeine intake
- Excessive tobacco and alcohol consumption
- Mental stress
- Mental illnesses
- Chronic physical illnesses such as Thyroid disorders, Diabetes Mellitus, Heart diseases
- Chronic pain
- Chronic skin conditions
- Lack of physical activity
- Physiological states such as pregnancy and menstruation
- Excessive Screen time
- Side effects of certain medicines
- Night shift work
- Jet lag
Concludingly, one should work towards maintaining a healthy and consistent daily schedule to restore the quality and quantity of the sleep. In general, having an active beginning and calm ending of the day helps to sleep better at night. Just in case, these tips and tricks are not helping you sleep better, please see a psychiatrist at the earliest and get a thorough assessment done!
Wishing you the best of mental health today and always!
Dr Apala
Nicely written in simple language. Brilliant
Thank you for the appreciation 🙂