Sleep is a crucial factor that plays a major role in improving overall health and well-being. A human being spends almost one-third of his life in sleeping, and it also controls the hormone production in the body. It is believed that a stress-free sleep improves the production of the good hormones in the body and it enhances your quality of life.
Most of the people are aware of the fact that getting a good night sleep is quite related to happiness. But due to the hectic lifestyle or increasing work pressure, modern people are not able to get their 8-9 hours of sleep. Moreover, some of the factors that further hampers the sleep pattern are external lights, stress in life, coffee and stimulants.
The hours of sleep needed to healthy living usually varies from person to person. It is also dependent upon other factors like health condition, lifestyle, and age of the person. To determine how much sleep, you actually need, it is important to keep in mind your lifestyle factors as it has a huge impact on your quality and quantity of sleep.
The experts of the National Sleep Foundation have presented the following chart, that clearly indicates the appropriate sleep duration.
- Newborn (0-3 months)- 14-17 hours
- Infants (4-11 months)- 12-15 hours
- Toddlers (1-2 years)- 11-14 hours
- Pre-schoolers (3-5 years)- 10-13 hours
- School-going children (6-13 years)- 9-11 hours
- Teenagers (14-17 years)- 8-10 hours
- Young adults (18-25 years)- 7-9 hours
- Adults (26-64 years)-7-9 hours
- Aged Individuals (65+ years)- 7-8 hours
How to improve your sleep pattern?
To lead a healthy and disease-free life, you need to pay utmost emphasis upon your sleep pattern. Pay careful attention to the influential factors like energy, health, chronic ailments, mood, food habits and stress. If you are suffering from the condition of insomnia or sleep difficulties stick to a healthy regime, as it is pivotal for your overall wellbeing.
Here are some of the crucial things that can help you get a complete night sleep:
Always follow your strict sleep routine and try to go to your bed within the stipulated time frame. Even in the weekends do not break the routine, as it can disturb your sleep pattern a lot.
- Get indulged in healthy fitness regime so that you can get a proper good night sleep. Your exercising routine can include walking, jogging, cycling and swimming.
- Evaluate the temperature, light, and sound of your room and ensure they are ideal for a good night sleep. Replace bright night lamps with soothing dim lamps, as they can promote better sleep. Moreover, if your sleep gets disturbed due to unwanted noise try to close your windows so that the ambiance of the room is peaceful.
- Always try to sleep on comfortable mattress and pillows.
- Avoid consuming caffeinated beverages, coffee, and alcohol before going to bed as these foods act as sleep stealers.
- In case, the problem of insomnia even persists you need to get in touch with an experienced medical consultant who can conduct a through routine check-up. If you do experience the symptoms of sleepiness due to muscle cramps, bloating problems, back pain your physician may prescribe you suitable medications to treat the underlying medical problem.
Can Oversleeping Increase Your Body Weight?
People are aware of the fact that a proper night sleep can keep your mind and body active and supplies body optimum amount of energy to perform daily activities. Lack of sleep or amnesia can cause several health disorders and the person may suffer from mental fatigue.
Effects of oversleeping on human health:
Oversleeping is a major sleep disorder, which has several harmful effects on the human body.
- Excessive sleeping can help to increase the body weight of the person and he may not be able to lose the extra calories. According to the research made by National Sleep Foundation, an adult should get a sleep of 7-9 hours per day. But if these hours are increased and the person sleeps for above 10 hours a day, his body would start becoming inactive and he may not get indulged in his day to day activities.
- Excessive sleeping may hamper your physical as well as mental health. Physically your body muscles will become inflexible and the body will become stiff and heavier. As a result, the harmful fats may get deposited on the various parts of the body like arms, thighs, belly, and chest. This would make the person suffer from the issues of obesity and he may have difficulty to move from one place to other. Due to such abnormal weight gain, the bone joints would become stiff and quite immovable. The person may not be able to bend down and twist his joints. With the joints become rigid the person may also start suffering from intense joint pain or arthritis.
- Sleep always plays a very important role to manage your complete body weight. The weight management can be properly done, by practicing good sleeping habits. Sufficient sleep helps to increase body, metabolic rates and the fat burning mechanism would work properly. On the contrary, excessive sleeping can make the metabolic processes slow and sluggish and they not work properly to burn down your excess pounds.
- The quality and quantity of sleep help a person to stay away from various harmful diseases. Various researchers have proved that the quantity of sleep has a direct impact on the weight gain processes.
So, now that you have a complete knowledge about the ideal sleep hours and how oversleeping can lead to disastrous impacts, stick to a healthy sleep pattern!