A catch-up on sleep science



There is no denying that the current pace of life is hectic and not everyone gets the privilege to have a well deserved sleep from time to time. Although life can play its cards into manifesting bad sleep habits, we as individuals should always prioritise having a good night’s rest on a regular basis at night when possible.


Right from our school days to modern times, we have all learned that sleep is a vital factor that allows our brain to rest, remove certain toxins from itself and prepare its functionality for the next day. Other than that it promotes good mental health, tackles cognitive decline, and lowers the effects of chronic illnesses like heart diseases, diabetes, and obesity.


Our usual myth of just getting ‘6 to 8 hours of sleep is not always enough to make the most of the unrequited benefits sleep has to offer. The number of hours spent on sleeping varies by age.


However, just the numbers behind how much time you spend sleeping do not necessarily accommodate healthy sleeping habits. Here’s a table to help you choose sleeping hours according to age!



Age

​Recommended Sleep (Hours)

​0 to 3 Months

14 - 17

4 to 12 Months

12 - 16

1 to 2 Years

11 - 14

3 to 5 Years

10 - 13

13 to 18 Years

8 - 10

18 Years And Above

7 - 9

Source: Centers for Disease Control and Prevention


In fact, according to research conducted by Dr. Marishka K. Brown, director of NCSDR (National Centre on Sleep Disorder Research) to achieve healthy sleeping habits, three core components must be considered; sufficient amount of sleep, uninterrupted quality of sleep, and a stable sleep cycle.


To ensure a serene, luxurious, and unbothered sleep, it’s best you refrain from any screen time on any sort of device for at least 30 minutes before going to bed. This is strictly recommended by NSF, (The National Sleep Foundation), to help fall asleep faster and wake up fresher.


On top, let’s not forget about having quality time while sleeping. To allow this, you need to make adequate preparations to accommodate a sleep worthy environment.


Hence to induce quality sleep, be sure to cultivate an agreeable temperature, and low light exposure in your room. High quality mattresses and bedding is also a noteworthy change that you should try opting for to meet the health standards.


For the final component, a steady sleep schedule is very much necessary. Your health sleeping efforts will be deemed futile if you do not manage to implement a consistent sleep schedule. To harbour a healthy sleeping schedule, try implementing the following habits.

The first includes waking up at the same time every morning. Secondly, try avoiding long naps during the day. Finally try separating your worries by utilising efficient stress management. Resolving worries beforehand or saving worries for later can definitely save your sleep in the long run.


If you take proper a measures, a good night’s sleep can really be a lifesaver. Fostering healthy habits from the very morning is also much appreciated if you want to take preparations head on. If you ever have trouble sleeping or face difficulties, always welcome yourself to the aid of sleep experts.


Always allow yourself to tackle consistent sleeplessness by resorting to professional medical help. Hence, never hesitate to reach out if you ever feel the need to battle sleeplessness. Once you deal with the underlying causes, you will be eternally grateful to yourself to be presented with the chance of achieving healthy sleep habits!


This content was provided by yours truly, Dig Detox. Our mission is to help people use technology safely as we believe health is our most valuable asset. For further articles, research, and information on the movement, please visit www.digdetox.com.


Sources

NIH

Mayoclinic

CDC

Harvard

SCLHealth

nhlbi.nih