Sleep Time: 7 Important Steps to Maintain Healthy Sleep Habits for Wellness

Introduction 

What is the first thing that comes to your mind when you think about getting healthier? Exercise? Healthy diet? Yes, but is there another pillar of health which we should pay attention to? The answer is, yes and it’s sleep. A good sleep is vital for life and should be of adequate duration and good quality.

Sleep Time

Sleep duration varies across lifespan and shows an inverse relationship with age. A newborn’s sleep is distributed across 24 hours in a day, at around 3 months of age the sleep becomes more nocturnal till one year of age.  

Children 1-4 years of age continue daytime naps and night awakenings are common which usually stop by 5 years. Gradually day time naps and overall sleep time decreases. 

In adolescence, pubertal hormonal changes, school, work, and entertainment lead to decreased sleep time. 

In older adults, there is often difficulty in staying asleep and could be due to comorbid conditions, medications, environment change, life changes and decrease in metabolism. 

   Along with quantity, quality and timing of sleep are also important. American Academy of Sleep Medicine (AASM) and Sleep Research Society (SRS) recommend that adults aged 18 to 60 years should sleep 7 hours or more per night for ideal sleep health, though optimum sleep for an individual may vary according to genetics and other factors.

How to Maintain Sleep Time (7 Important Steps)

1. Have a fixed sleep time. Fix your bedtime and wake up time and make it a habit. 
2. Follow a sleep  routine. Like dimming lights, changing to comfort wear, brushing teeth etc. Slowly they become cues for sleep. 
3. Expose yourself to sunlight during the morning to synchronise your circadian rhythm. 
4. Reduce daytime naps.  Naps can be energizing but should be kept to less than 30 minutes in a day, and that should be done in the early afternoon. 
5. Cut down evening screen time. Gadgets emit blue light and stimulate your brain. Try to shut down screen time 2 hours before bedtime.
6. Include physical activity. Exercise is not only helpful in cardiac health but also good for your sleep.
7. Limit alcohol and caffeine use. Alcohol disrupts the architecture of sleep. Caffeine may make you alert and restless. It is best to avoid or at least decrease the intake, especially in the late evening.

Effects of Not Getting Enough Sleep Due to Not Maintaining Sleep Time 

In today’s world we try to have it all, working throughout the night to study, work or have fun. Little do we care, at times, about a good night’s sleep. Lack of sleep can lead to various medical and mental dysfunctions.

1. Daytime sleepiness, decreased concentration, and judgment leading to errors at work. 
2. Fatigue and lack of energy leading to decreased quality of work.
3. Poor balance, coordination, and slowing of reflexes leading to accidents.
4. Obesity in adults and children. Sleep loss leads to lower leptin and higher ghrelin levels, which influence appetite.
5. Hypertension and Cardiovascular diseases.
6. Diabetes and impaired glucose tolerance 
7. Adults with chronic sleep loss report increased mental distress, mood fluctuations, depressive symptoms, and alcohol use.
8. Sleep loss may cause increased cortisol levels, which can break down skin collagen and cause skin ageing.

Benefits of Getting Enough Sleep Because of Maintaining Sleep Time

 An optimum amount of sleep has various physical and psychological benefits.

1. It results in better judgment and decision-making and thus improves work life. 
2. It helps in improving memory as consolidation of short-term memory to long-term memory occurs in sleep. 
3. Growth Hormone is secreted during sleep and helps in the growth and repair of the body.
4. Adequate sleep helps in fat loss and improved muscle mass.
5. Sleep helps build immunity and ward off infections.
6. Sleep helps in managing emotions and stress, which in turn leads to a better mood and healthy relationships
7. Sleep lowers the risk of serious problems like heart disease, hypertension, diabetes, stroke, and alcohol abuse.
8. Children who sleep longer perform better at school because they are more alert and have better concentration. 
9. good sleep promotes healthier and glowing skin and prevents dark circles.

Conclusion

Sleep time is an important aspect of a healthy sleep along with other aspects such as sleep efficiency, sleep timing, sleep architecture, sleep consistency, sleep consolidation and sleep satisfaction.

Though there is no magic number that is fit for all for the amount of sleep, optimal duration should be within the recommended age-appropriate sleep duration ranges. An inadequate amount of sleep results in various non-communicable and makes one prone to accidents, obesity, diabetes, and heart disease. The benefits of a fulfilling sleep include better concentration and judgment, increased memory, better immunity against infections, better mental health, and longevity. Students who sleep adequately perform better in their studies. Important sleep hygiene tips include a consistent sleep routine, decreased screen time, and regular exercise. Remember, sleeping enough is not laziness or luxury but a necessity. It’s high time it starts receiving the same level of attention as nutrition and exercise in the package for good health.

References

1. Nat Sci Sleep. 2018; 10: 421–430. Published online 2018 Nov 27. Doi: 10.2147/NSS.S163071 PMCID: PMC6267703PMID: 30568521
2. Sleep Disorders and Sleep Deprivation An Unmet Public Health Problem Editors: Harvey R Colten and Bruce M Altevogt. Institute of Medicine (US) Committee on Sleep Medicine and Research. Washington (DC): National Academies Press (US); 2006. ISBN-10: 0-309-10111-5
3. Ramar K, Malhotra RK, Carden KA, et al. Sleep is essential to health: an American Academy of Sleep Medicine position statement. J Clin Sleep Med. 2021;17(10):2115–2119.