World Sleep Day 2023: Sleep is important for a good day and a healthy lifestyle. But nowadays most people don’t have enough time to rest even during the night hours due to the unhealthy lifestyle one has created. Lack of sleep weakens mental abilities and can lead to serious health problems. During the school years, students are taught the importance of sleep in a healthy lifestyle. Despite focusing on the type of diet you eat, sleep is something we take for granted. So it’s time to change that.
March 17 is observed as “World Sleep Day”, a day dedicated to raising awareness of the importance of sleep. But how much sleep is really important in everyday life? While it’s widely believed that everyone needs at least 8 hours of sleep, everyone has different needs. Everyone’s body needs different amounts of sleep each day based on their age, weight, and activity level.
How many hours of sleep are required daily
According to media reports, sleep duration varies from person to person depending on age, weight, daily physical activity, etc.
– It is believed that adults should sleep at least 7-9 hours a day.
– Seniors or people over 65 should sleep at least 7-8 hours.
– People in their pre-teens or teenagers should sleep at least 9-11 hours a day.
– Babies should sleep for at least 17 hours.
Also Read: World Sleep Day 2023: 5 Daily Habits That Lead to Poor Sleep, Read What Experts Say
Diseases caused by too much sleep
Sleeping more than 9-10 hours can be considered too much sleep and can lead to fatigue, lethargy and lightheadedness. This can also be seen in some conditions such as hypothyroidism, depression, diabetes, obesity and sleep apnea. Individuals taking certain medications or medical conditions may need slightly more than the normal amount of sleep.
Diseases caused by sleep deprivation
According to a study, less than five hours of sleep a night is associated with a 74 percent increased risk of developing peripheral artery disease (PAD), compared to seven to eight hours of insomnia. The researchers found that over 200 million people worldwide suffer from PAD, which is a condition in which the vessels in the legs become blocked, restricting blood flow and increasing the risk of stroke and heart attack.
Reasons for bad sleep patterns
Poor eating patterns
One should eat a balanced diet as good nutrition is necessary for a good night’s sleep. One should consume foods that contain naturally occurring melatonin such as grapes, cherries, broccoli, corn, tomatoes, mangoes, pomegranates, olives, cucumbers, oats, rice and barley. In addition, one can also add nuts like peanuts and walnuts for a good sleep.
Too much caffeine consumption
Caffeine gives instant energy and helps us get through the day, but consuming it late at night can disrupt the sleep cycle. Therefore, it is not advisable to consume caffeine after 4 p.m.
sleep during the day
Naps of more than half an hour can affect our sleep at night. Therefore, one should not sleep longer than 20-30 minutes in the afternoon.
stress and negative thoughts
Overthinking or lack of work-life balance is one of the main reasons for nighttime alertness. Reading a light novella or listening to music can help you sleep better.
(Disclaimer: The information in this article is based on general information and does not replace the advice of an expert. Zee News does not confirm this.)
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