It is tasted that we spend almost one-third of our lives sleeping. So, it is easily understood that sound sleep is very important for our overall health.
And, at the same time, we should ensure our daily night’s sleep. To ensure a sound and deep sleep, we need to do certain things properly.
In this article, we are going to describe almost all the aspects that are essentials for good sleep.
Without wasting more time making the preface larger, let’s go ahead to illustrate the essentials one by one.
How to ensure a sound and deep sleep
There are a number of ways you can try to establish such an environment that is suitable for a night’s good sleep.
If you are in a hurry, don’t worry, we have pointed all the requirements as bullet points, you can just read them out. But we have covered up all topics below in details after the bullet points.
[thrive_custom_box title=”You need to consider” style=”light” type=”color” color=”#939393″ border=”#eeee22″]
=> Noise-free environment
=> Avoid drinks (coffee, tea, alcohol)
=> Don’t read adventurous or thriller books
=> Don’t play rock, rap music
=> Don’t play game before sleeping lying on bed
=> Make a comfortable bed to sleep on[/thrive_custom_box]
Now, it’s time to illustrate them one by one. As you have read all the bullet points and are willing to finish reading the article to the end, follow the above mentioned topic that have been described in details for your better understanding.
Keep your environment noise-free
There are many ways you can adapt to keep your environment silent at the time of sleeping on bed.
When you go to sleep as usual, make sure your environment is calm. Besides, you should make your bedroom dark, quiet, cool and comfortable as they create a good sleeping environment.
If not, try to do so because it allows you to sleep deeply. But if there is noise around you during your lovely sleep time, your sleep may break frequently. And, it is very harmful for your health.
The answer may be big enough but let’s talk about the inconvenience you will face briefly.
If your night’s sleep is not well and deep, you will not perform your daily activities properly and accurately.
Apart from that, you will feel drowsiness which may lead serious problem to you. Say, you are travelling from one place to another. You cannot drive well due to drowsiness.
You can also solve the problem by-
– using headband or ear plug to cover your ear.
Sometimes your bed partner may snore during sleeping and it may hamper your sleep. As a solution to this problem, you can suggest your partner to visit a doctor because this problem is curable.
Coffee, alcohol, tea or smoking interrupts your deep sleep. Nicotine and caffeine help to keep you awake. So, avoid this drinks and smoking for better sleep at night.
Reading books lying on your bed, sometimes, helps to get asleep. But make sure you read those books that are not horror, thrilling, detective and so on. Instead, you can read story books, inspirational books and so forth.
Classic and melodious music will help you to keep calm before sleeping. But you should not listen to rock, rap song.
Before going to sleep, you don’t need to play video games. It may keep you awake as long as you do not finish the stage.
Try to use your bedroom only for sleeping purpose. You should not keep TV in your bedroom and play on the bed.
In a smart bedroom, the most important thing is your bed on which you spend whole night. You have to make your bed best for your night’s sleep. And, to make the best bed, you need a good platform, slats on it, mattress to put on the surface of your bed foundation.
You have to keep an eye while buying them because they can make your night’s sleep better or worse. So, be careful at the time of purchasing them.
We have tried to describe all the necessary aspects for making the environment around suitable for sound sleep so far.
Now, it’s time to go for the benefits we receive for sound and deep sleep. We all love to keep fit, free from diseases and keep smart. Most often we ignore the importance of sleep. But it should not be avoided anymore for the overall health. It is a divine gift comes from the Almighty.
So, there is no chance to neglect the fact and we should maintain our 7-8 hours good sleep at night.
The benefits are numerous but in this article we try to emphasize on 21 health benefits of sound sleep that we can get by a good night’s sleep.
Helps to perform your daily work smoothly
Good sleep helps you to accomplish your daily activities accurately. It refreshes our brain and increase the capability of brain to work well. It helps to restore energy to work for the next day ahead.
Adds creativity to your work
You have to work regularly as usual. It’s a random process of your day to day life. But a proper night’s sleep can keep you cheerful and helps you to get your work done in a more creative way. Deep sleep is the precondition of creativity. Most people keep late night and they think they have to work late night because the surroundings keep silent. If they continue the process for months, their sleeping routine will be changed and at last it will likely affect their health. Night’s sleep can never be fulfilled by day’s sleep.
Decreases the chances of getting sick
Like physical exercise, deep sleep at night is equally important (not equally rather more) for your body and mind together. Besides, you can go without physical exercise but it is totally impossible for you to pass your life without sleeping well. It establishes the harmony between your body and mind to perform your activities combined.
Helps to repair your body cells
When you sleep, don’t think that your body’s inner activities keep rest. Instead, it performs its required function for your body. And, this is the most important part of sleep. It helps to repair damage cells and also helps to recover the wound quickly.
Controls blood pressure and keeps your heart strong
Doctor says that good sleep can control both your blood pressure and keep your heart strong too. So, to enjoy a heart free of diseases, you need to have sound sleep at night. It assists to control your cholesterol level. This can lessen your chance of diabetes.
Helps to lower your stress and depression
After working hard all day long with anxieties, pressure, stress and so on, a deep sleep at night without any interruption can fantastically help you to make you free from all of them. If you can sleep well at night, you enjoy a better mood in the morning getting up from bed. So, ensure your night’s sleep deeply.
Ensures to live longer
From a study it has been said that those who sleep at least 6 hours a night live longer than those who sleep less.
Saves yourself from an unexpected road accident
We have already said something about the topic at the beginning of this article. If you do not have a deep and sound sleep at night, you will likely feel drowsiness all day long. And, it leads you to an accident when you drive a car. Insufficient sleep may detriment your overall health as well.
Be a good employee, student
If you want to show your brilliant performance in your job area or as a student in your result, you must need good sleep at night. As it accelerates your brain’s function to the highest, it is untold necessary for you. A sound health with sound mind in it can perform the task satisfactorily.
Helps to look you more beautiful, smart
Who do not want to look more beautiful and smart in this world?
Deep sleep gives you the opportunity to look so. It removes the darkness or black shadow underneath your eyes. And, when it disappears from there, you look more beautiful and attractive. Apart from that, it helps you to shape your body in a perfect shape that you want too.
Controls your behavior too
Insufficient sleep makes you tetchy. It happens for all age’s of people. And, your colleagues, friends or family member never take it easy. If so, there will be deterioration in your relationship indeed. So, sleep well, do well.
Enjoy better digestion
Good sleep can improve your digestion as well. But make sure, you do not eat just before sleeping. When you keep in a deep sleep mood, your body repairs the digestion tract.
Lack of sleep can increase stress hormones that are responsible for your body’s inflammation. And, it can be a cause for diseases that are closely connected to the heart. Its risk increases when we grow older.
Adds fuel to your life
If you do not sleep according to your need in comparison to your age, it may cause serious problems for your health. And, in a study, it has been found that people having insufficient sleep at night live shorter than those of having proper sleep. So, make sure to sleep exactly what you need as a young people or old people. It is very important.
Encourages taking right decision
Every day you face a lot of problems and try to solve it. But in some cases, it is not possible for you to find way out for all your problems. Your brain continues its process to find a better solution even if you are asleep at night. A good and deep sleep let your brain solve the problem or find a solution for the respective problem.
Immunity is one of the most important aspects for your health. It helps your body to keep free from several diseases. When you get asleep, the functions of your body continue to perform some specific job. It allows your body to repair the damage cells and lung to work smoothly which help your body to keep away from ailments.
Be a conqueror
Good sleep ensures athletic performance too. So, if you are an athlete, you need more sleep extra for better presentation.
Supplements medication for your recent pain
Researchers have found that a good night sleep can work as a supplement medication for your pain. A deep sleep makes your hurt less. Being in pain, it is too difficult for anybody to sleep. But, if you can sleep, it works as a medication for your hurt to feel during sleep at night.
Can be a cause for your extra weight
Proper sleep duration can help you to maintain your weight. On the contrary, sleep loss can be a reason of your weight gaining. Leptin levels drop as a result of getting insufficient sleep. And it helps you to gain extra weight.
Helps to prevent Cancer
Melatonin resists of growing tumor. It is a hormone that controls the sleep-wake cycle. But light exposure is responsible for decreasing or producing enough Melatonin that your body needs which is essential to prevent cancer. Darkness is needed to produce Melatonin according to your body’s requirement.
Napping is also beneficial
Napping during daytime refreshes your mood, increases your cognitive functions, improves your smartness and keeps you productive. It also lowers the level of stress. Those who take nap during daytime, suffer less than those who do not nap.
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According to age (Published in Sleep Health: The Journal of the National Sleep Foundation):
Newborns (0-3 months): 14-17 hours/day
Infants (4-11 months): 12-15 hours/day
Toddlers (1-2 years): 11-14 hours/day
Preschoolers (3-5 years): 10-13 hours/day
School age children (6-13 years): 09-11 hours/day
Teenagers (14-17 years): 8-10 hours/day
Younger adults (18-25 years): 7-9 hours/day
Adults (26-64 years): 7-9 hours/day
Older Adults (65+): 7-8 hours/day[/thrive_custom_box]