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How much sleep is enough? Amid busy schedules, sleep is sometimes sacrificed to make time for work. Sounds familiar? Although the tradeoff allows work to be completed within the datelines, this often leaves us feeling drained and unproductive. While it is possible to function under sleep-deprived conditions, having too little sleep may have negative consequences. How much sleep is enough to recharge for better tomorrow?
Consequences of Sleep Deprivation
Having too little sleep may cause:
- Memory problems
- Feeling depressed
- Compromised immune system
- Heightened pain perception
- Slower reaction time
- Driver fatigue, which may lead to motor vehicle accidents
- Increased risk of weight gain and obesity
- Increased risk of heart disease and stroke
- Reduced social skills
Being sleep-deprived for prolonged period can create “sleep debt”. The body does not adapt to sleep deprivation. Eventually, the body would demand the debt to be repaid through sufficient rest. Hence, knowing the hours of sleep required would keep you alert and energised for the day.
How much Sleep is Enough?
The optimal hour of sleep varies from one age group to another. Generally, as an individual grows up, the hours of sleep required reduces. For instance, an infant below 12 months old would require up to 17 hours of sleep, while a school-aged child would require up to 11 hours a day.
When an individual enters adulthood, the best amount of sleep would be between 7 to 9 hours, although some can survive on 6 hours or some may require 10 hours of sleep daily. As a rule of thumb, feeling drowsy during the day is an indicator for sleep deprivation.
Health Benefits of Sleeping
Setting aside sufficient time to sleep can reap benefits such as:
- Well-regulated appetite
- Maximised problem-solving skills
- Enhanced memory
- Improved athletic and physical performance
- Improved immune function
Follow these tips for a more restful night:
1. Keep regular sleep hours
Regular time for going to bed and getting up every day will program your body to sleep better.
2. Create a restful sleeping environment
Temperature, lighting and noise in the bedroom should be controlled.
3. Make sure your bed is comfortable
It’s difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that’s too small or old.
4. Exercise regularly
Regular moderate exercise, such as swimming or walking, can help relieve built up tension. BUT don’t do vigorous exercise like running or a gym close to bedtime.
5.Cut down on caffeine
Cut down tea, coffee, energy drinks or colas, especially in the evening. Caffeine interferes with your sleep. Instead, have a warm, milky drink or herbal tea.
6. Don’t over-indulge
Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night.
7.Don’t smoke
Nicotine is a stimulant. Smokers take longer to fall asleep, they wake up more frequently, and they often have more disrupted sleep.
8. Relax before going to bed
Have a warm bath, listen to quiet music or do some gentle yoga to relax the mind and body, or play a helpful relaxation CD.
9. Write away your worries
Instead of lying in bed thinking about tomorrow’s tasks, make your plans before bedtime. The aim is to avoid doing these things when you’re in bed, trying to sleep.
10. If you can’t sleep, get up
If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then go back to bed.
*Adapted from NHS UK
How much sleep is enough? Sleep accounts for at least one-third of our lifetime. Aside from resting after a long day, sleep recharges us for optimal performance the next day. What are you waiting for? Hit the sack early tonight to make sure you have enough sleep.
If lack of sleep is persistent and affecting your daily life, make an appointment to see your GP/Family doctor.
Find a GP/Family Doctor in Malaysia, on GetDoc
Find a GP/Family Doctor in Singapore, on GetDoc
Reference:
- Are you getting enough sleep? [Internet] [cited 2018 August 24] Available at: https://www.webmd.com/sleep-disorders/guide/sleep-requirements#1
- 10 Reasons why good sleep is important. [Internet] [cited 2018 August 24] Available at https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important#section1
- 10 tips to beat insomnia: https://www.nhs.uk/live-well/sleep-and-tiredness/10-tips-to-beat-insomnia/
by Joanne Lee
Multipotentialite. Loves creating and seeing ideas come alive. View all articles by Joanne Lee.
