Having a good sleep is everyone’s dream. More than a form of rest, this is an active period to help our body restore its’ functional systems. At least 7 to 9 hours per night is the recommended sleep for adults. One-year-olds need 11 to 14 hours, school-age children need 9 to 11 hours, and teenagers require 8 to 10 hours for quality sleep.
But what happens if the body did not get a good night's sleep? While we have a fair share of having untoward experiences in school, or at work, the bad effects of not having a good sleep are paramount to what we can only imagine. Sleepiness affects our cognitive function which can cause memory impairment, learning disabilities in all ages, and even emotional behavior such as depression. According to nutrition experts, short sleep duration contributes to the development of non-communicable diseases such as obesity, diabetes and heart disease. This is because poor sleep affects hormones that regulate our appetite.
So you wonder, why is it difficult to get a good night’s sleep nowadays? Do you remember those sleepless nights you had because you’re on your phone, browsing through the internet? What about the late nights you’re chatting with a friend or a potential lover? What about the time you even brought your work at home, feeling stressed out? And the caffeinated frappe you can’t resist because, well, it’s coffee? Whether we admit it or not, we are guilty of these culprits than we already know. So what do we do to get back our sleeping rhythm and give our body the right sleep it deserves?
Tips so You Can Have A Sound Sleep
Some people can sleep right away regardless of their external conditions. Not all are lucky enough to have established their sleep rhythm. For some of us, we may need a combination of sleeping tips identified above to achieve a restorative type of sleep. It may get a few tries but when you found the right combination or more, you get the maximum potential of good quality sleep. And who doesn’t want that?
The Cleveland Clinic Guide to Sleep Disorders. 2009. Foldvary-Schaefer N. New York: Kaplan Publishing
We all need to be touched. Our need for physical contact is manifested since birth. As babies, we cry, suckle, and cling to our parents or caregivers. These attachment behaviors promote physical closeness, and we might be reaping the benefits without us knowing.
Cuddling for about 10 minutes releases a hormone called oxytocin or the “love hormone” while inhibiting cortisol aka "the stress hormone". It relieves pain, boosts your immune system, and eases stress or tension. Cuddling before bedtime is even greater because it helps you fall asleep.
Lack of sleep affects the immune system. People who slept 6 hours or less were 4 times more likely to catch a cold compared to those who have an average of 7 hours or more of sleep. Major benefits your immune system gets with enough sleep include the following:
Increased immune function, reduced risk to colds and flu, fight infection and illnesses, help recover from diseases, and beats mental disorders.