In these times, the pace of life more often than not turns out to be a race between productivity on one side and sleep on the other. Many are driven to believe that five hours of sleep will see them through just fine and they will be able to be super-functional with minimal rest.
Recent studies and sleep experts, however, parried that with the constant reminder that sleeping more than five hours was optimum in terms of health and well-being. This article looks at the many reasons you should get more than five hours of sleep every night.
But before even delving into the benefits that come associated with sleep, it is important to consider just how much someone needs. In fact, the National Sleep Foundation has commented on how an adult needs at least 7 to 9 hours of sleep every night for him or her to feel optimally functional. Although that number may vary from person to person, getting less than that on a persistent basis would run the risk of physical and mental health issues in a wide array.
The sleep mechanism is quite complex and a multifaceted physiological process that generally consists of different stages that involve REM and non-REM sleep, each contributing its share to maintain health in general.
This type of sleep generally contributes to restoration in the body and immunity, and energy stores within the organism. Deep stages in this kind of sleep enable the body to repair any damaged tissues and muscles.
REM Sleep: Other than regulating emotion, this stage of sleep engages other cognitive activities such as consolidation of memory and problem-solving. Most of the most intense vivid dreaming occurs during this stage of sleep and is more crucial than core sleep.
Sufficient sleep ensures these stages of sleep are well negotiated to ensure that body and mind benefit fully from the resting process.
Improved Cognitive Abilities
Probably, the most important positive influence of having over five hours of sleeping is the fact that it increases the activity of the brain. Good quality sleep also provokes better concentration, good memory, and enhanced problem-solving. On the other hand, various researches have shown that lack of sleep decreases the thinking capacity of individuals by lowering the speed a person covers during information processing. Again, a well rested brain guarantees effective learning and the exercise of good judgment.
Improved Mood Regulation
Sleep happens to be one of the strong pillars of emotional health. A night of good sleep manages your mood and even keeps anxiety and depression at bay. Poor sleep makes one emotionally volatile; you easily give in to stress and irritability. With better rest, the body sustains a consistent emotional level. If you feel you need help to check your sleep patterns, then booking a home sleep apnea test is the way to go.
Better Physical Health
Good quality sleep is effective in maintaining overall physical health; it keeps the cardiovascular system working, besides being helpful in maintaining body weight, thereby helping to boost immunity. Chronic sleep deprivation, from heart disease and diabetes to obesity, heads the list. Giving priority to more than five hours of sleep will decrease these risks and promote long-term health.
Improved Performance and Productivity
A well-rested individual will be more efficient in his work or daily transactions. Lack of appropriate sleep has been found from research to reduce performance while increasing the window of making more errors.
Adequate sleep actually strengthens your capacity to focus, to process information, and to perform effectively.
This heightened performance might lead to greater success both at an individual as well as professional level.
Stronger Immune System
Sleep is the flooded part of the immune system. While one is sleeping, his or her body produces and releases cytokines, which are proteins that help in fighting against infections and inflammation. Whenever someone loses sleep for a continuous period of time-for instance-such a person will definitely weaken the response of the immune system and therefore become so susceptible to all kinds of diseases. Rest strengthens the resistance of a person's resilience against sickness.
Weight Management
Weight management and sleep are closely connected. It may affect hunger and appetite hormones. It gives you a strong craving to eat foods high in salt, sugar, and fat; overeating can take place. Secondly, insufficient sleeping reduces motivation for physical activity. Once you pass five hours of sleep, you are promoting hormonal balance and encouraging healthier eating and exercise.
Heart Health
Adequate sleep is much related to the cardiovascular system. Poor sleep has been shown to be associated with hypertension, peaking stress hormones, and risks to cardiovascular diseases. Getting adequate rest by prioritizing time in your schedule regulates blood pressure and decreases the minimal quantity of stress on the organism; hence, it keeps the heart healthy and diminishes the danger of cardiovascular disease.
Better Memory Consolidation
It is during sleep that memory consolidation, that is, the flow of short-term memory to long-term, is favored. A good sleep encourages the feeling of capability in memorizing and remembering information. Undue rest will damage the process of memory consolidation and result in a number of difficulties with learning and memory.
The secret to sleeping more than just five hours lies in knowing how to sleep more. The following is how one can sleep properly at night:
Routine Sleeping Pattern: Sleep and wake up at the same time every day, weekends included. This will help regulate the internal clock of the body, which governs sleep. Pre-sleep activities should have a sleep-conducive nature. The very idea is that it should serve as some sort of signal for the body that the time of sleep is approaching, which could include reading, taking a warm and relaxing bath, or even relaxation techniques.
Avoid the screen: This is not bedtime where you play on your cell phone, tab or computer. This is
because at night, an electric screen emits blue light which interferes with one's sleeping ability.
Sleep environment: The sleep environment has got to be cozy, cool and dark. The supportive mattress and pillows sleep better.
Mind what you eat and drink: Heavy meals before retiring to bed are barred, just like caffeine and alcohol intake, which further disturb the sleeping pattern and deteriorate the quality of sleep.
