While we were kids, we didn’t understand why do parents tell us to go to the bed at 10pm (or whatever time your parents use to tell you). Obviously, most of the parents also didn’t know, but that’s how our body is designed to work. If you check from the very beginning, we Humans were Diurnal (active during the day light) Animals. Our hormonal system has developed and grown like that from thousands of years. Unlike Nocturnal (animals or birds active during the night time) animals, we used to hunt in the day light and sleep during darkness (Night).
So, if you want to keep your health better? try to understand your health better. And sleep is one of the most important component for good health.
What is sleep
Sleep is naturally recurring state of mind and body. During sleep most of the body’s systems are in an anabolic state, helping to restore the immune, nervous, skeletal and muscular system. The circadian clock promote sleep daily at night.
An average person’s sleep is about eight hours, one third of a day. Means, one sleeps for one third of his or her life. Example if you life 75 years, you slept 25 years. And the question is, why do we spend one third of our life asleep. The simple answer is to recover the fatigue and wake up fresh to be ready for another day of challenge.
Majority of people experienced the consequences of a sleepless night. Sleeplessness badly impact our health. We feel lack of energy, demotivated and irritated.
How much sleep do we need
According to American Academy of Sleep Medicine and Sleep Research Society:
Adults should sleep 7 or more hours per night on a regular basis to promote optimal health. Sleeping less that 7 hours per night on regular basis is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and increased risk of death. The main risk of less sleep is impaired immune system and greater risk of accident when you are driving.
Sleeping more than 9 hours per night on regular basis can be appropriate for young adults, individuals recovering from sleep debt and individuals with illness. For others, it is uncertain whether sleeping more than 9 hours per night is associated with health risk or not.
If there is any serious issue you are feeling, and if you are sleeping too little or too much, always consult with your physician.
Tips for quality sleep
- Avoid using mobile phones, because mobile phone screen’s light affects the production of melatonin. Melatonin is one of the hormones, that helps you to sleep and regulate sleep cycle.
- Dim the bedroom light, as the studies suggest that light can affect the secretion of melatonin.
- Avoid taking day time nap.
- Avoid use of caffeine, nicotine and alcohol.
- Exercise regularly.
- Avoid heavy meals within two hours before going to the bed.
Sleep is the cost for using our body as a labor throughout the day, so that it can recover itself and get freshed for the next day. Less sleep is associated with many health risks. We humans are not designed to stay awake during the night. Darkness in humans (Nocturnal) is associated with depression.
Try to use your body in the way it is designed to work. Changing the natural clock (circadian clock or rhythm) of human body can impair it’s natural functioning.
So, try avoiding the night lifestyle. Night is for sleep for us, not to stay awake.