Sleep is as essential to our bodies as food and water. Infact, quality night time sleep plays a vital role when it comes tobrain health. As you sleep, your brain builds and consolidates new neural pathways that help improve your memory, learning, concentration, focus and response time. Besides this, the body removes numerous harmful toxins that have accumulated throughout the day in your brain. Keeping it healthy and functioning well.

However, not everyone gets those precious night time sleep hours that are so vital for our bodies. Whether it is due to long work hours, leisure activities, entertainment, or other commitments, most people have no issue sacrificing their sleep time. But what most individuals do not realize is that doing so can have serious detrimental effects on their brain functioning over time. If such habits are kept up for a long period of time, our memory, concentration and learning may be adversely affected.

How Much Sleep Is Needed By Your Body?

The amount of sleep that is required by each individual may vary from person to person. There are numerous factors that determine how much sleep your body requires. These include age, mental and physical well being, medications and numerous other factors as well. However, on average, children require around 9.5 hours of sleep, whereas adults need 7to 9 hours of uninterrupted sleep. Elderly individuals over the age of 60usually sleep for a lesser time period, have lighter sleep and experience multiple awakening periods in the middle. Babies on the other hand, can easily sleep anywhere between 16 to 18 hours. Although this may seem like a long period, it is essential for the proper development of their brains.

Tips and Tricks for getting a good night’s sleep

Are you tired of waking up feeling groggy in the morning? Can’t seem to sleep no matter how much you toss and turn? Our tested tips and tricks can help you fall asleep easily!

Too Much Caffeine Impacts Sleep

Although a strong cup of coffee early in the morning can help wake you up, caffeine taken during the evening or at night will keep you awake till late. Too much caffeine can also affect the quality of your sleep. This is why it is advisable to limit your daily caffeine intake, especially if you have trouble sleeping.

Cut Down On Screen Time Before Bed

Most electronic screens emit a blue coloured light that disrupts the brain’s normal sleep cycle. Therefore, too much exposure to blue light can negatively affect your sleep. However, there are simple hacks for efficiently reducing blue light on your screen. You can apply filters, screens or even simply wear special glasses to reduce the effects of blue light.

Follow Your Body’s Natural Clock

The body has a natural clock known as the circadian Rhythm according to which it operates. The strongest night time sleep drive that occurs in individuals due to the Circadian rhythm is from 2 am to 4 am. It is, therefore, recommended for individuals to match their sleep schedules with their body’s natural clock, and have a bedtime anywhere between8 pm to 12 am, so that they can receive the best quality sleep.

Include Physical Activity

Exercise has numerous sleep promoting benefits. Studies show that exercise can help individuals fall asleep much faster and for longer periods of time, while also effectively battling symptoms of insomnia. However, if exercise is done too late in the evening, it can have the opposite effect as well.

Prepare A Nighttime Routine

Preparing a small night time ritual such as meditation, washing up and brushing your teeth, or even a few minutes of reading can help your body recognise that you are going to fall asleep soon. Deep breathing exercises and body scans done as part of your bedtime routine can help you destress and improve the quality of your sleep as well.

Conclusion

Sleep is a vital part of our daily lives. However, just because we sleep every day does not mean we’re getting quality sleep. By focusing on getting good quality sleep every night, we can help our brains and bodies stay in great condition even as we age!

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