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Adequate sleep is needed to maintain good health. If sleep is less, the body becomes exhausted, and the mind does not sit at work. Also, you can not work properly. Gradually the body becomes numb. Lack of sleep also destroys the external beauty of the body. Let’s find out exactly how much sleep a person of any age needs. How Much Sleep Do I Need? Still, the ideal time for a person to sleep is a minimum 7 hours. People who sleep less than 7 hours a day have an increased risk of heart disease. Less than 5 hours of sleep, day and night, doubles the risk of chest pain, blood clots in the heart’s arteries, and heart attack and stroke. - When you are under 60 years of age, 5 hours or less sleep carries a lot of risks for your health. Sleep for at least 8 hours. - People who sleep five hours or less are two to two and a half times more likely to have heart disease, so divide your sleep by age. - A minimum of 8 hours of sleep is recommended for people aged 18-65 or older. - Teenagers need 8–10 hours of sleep within 24 hours. - In addition, Newborn, Infant, Toddler need a maximum of 16 hours of sleep depending on the age. Recommended Amount of Sleep There is no magic number of how much sleep you need to rest. The amount of sleep you need depends on various factors, such as how old you are, how many hours you exercise, or how healthy you are. Sleep levels vary with age. Such children sleep a little more than the elderly and adults. How much sleep a person needs each day is essential according to age; The National Sleep Foundation of the United States has published a report in this regard. It is effortless to get yourself out of the habit of healthy sleep. A stressful job, a new baby or a busy schedule can make you feel tired and sensitive to illness or confusion. Experts advise you to set a sleep schedule and stick to it to ensure you are getting the right amount of sleep. Start your sleep schedule using alarms. For example, set the alarm on your phone or fitness tracker to start your bedtime routine. Put a light alarm for the morning. How Much Sleep Do Adults Need? According to the Centers for Disease Control and Prevention (CDC), adults should get at least seven hours of sleep a night. However, one in three adults is unable to sleep at night. Insomnia leads to long-term health complications, such as the increased risk of heart and lung disease, diabetes, obesity, and amnesia. A recent study found that not getting enough sleep for just one day can affect our well-being. Christina Chick said younger adults need at least nine hours or more of sleep because their brain structure is ongoing. According to him, an adult of any age needs nine hours or more of rest to recover from an injury or illness. When Should I Go to Sleep? Every person’s sleeping habits are different. Some wake up very early in the morning; some stay up late again. But whatever the nature of sleep, most people have trouble sleeping even after going to bed at night. What time is convenient for you to go to bed, and how do you get out of this time? The Wall Street Journal recommends that you schedule your bedtime and wake-up time. Go to bed 10-15 minutes before the time you want to sleep. For example, if you’re going to sleep for seven and a half hours and wake up at seven and a half in the morning, you have to go to bed at about a quarter to twelve. Explain to yourself that you need to sleep now. Get rid of all worries. Of course, wake up at the same time every day. It will no longer be a problem for you to fall asleep at a particular time. How to Sleep Better at Night Naturally? One of the reasons for not getting enough sleep at night is to drink tea, coffee, or nicotine before going to bed. If you think that drinking these will relax you a bit at the end of the day, you are wrong. Instead, it may be the reason why you do not sleep well at night. However, you can make some simple rules for a good night’s sleep. The Huffington Post online offers some simple tips for a good night’s sleep, which may work for you. Make a List of Weekly Sleep Times Try to go to bed at a particular time every day. Even though laziness comes and goes during the holidays, sleep according to the rules. Researchers suggest that you develop the habit of sleeping 8 hours a week for a week, and if you can continue to do so, you will develop good sleep habits. If necessary, you can go to bed in the morning and wake up in the morning. Those who wake up late go to bed early in the morning. Exclude drinking coffee after 2 PM Many people feel tired in the afternoon and drink tea and coffee to relieve fatigue. Excessive tea or coffee can also cause sleep problems, even if it eliminates temporary fatigue. Take a Break from Laptop & Mobile One hour before going to bed at night, stop using devices like laptops, mobiles. Spending time on social tabs, laptops, desktops, mobiles while waking up at night can affect the body and cause sleep deprivation. Let the Bed be Just Sleep Set the bed only for sleeping. Stop watching TV in bed, chatting, eating food, using a laptop with a chest full. Stay in the Stomach for a While Never go to bed on an empty stomach. Do not eat delicious food at night again. It is not right to go to bed on a full stomach. Complete your dinner just before going to bed. Take A Glass of Milk When you’re going to bed, take a glass of milk. Milk contains tryptophan which will help you sleep. It is better not to overheat the milk. Get Rid of Body Fatigue and Go to Sleep You can take a bath before going to bed at night. If it is not possible to take a bath, you can wash your neck, face, hands, and feet with water. It can relieve fatigue. Get rid of headaches all day long. No Sleep at An Inopportune Time Many people do not sleep at night because they do not adhere to the time-time for sleep. Do not sleep for a long time at noon. Experts say that afternoon sleep can reduce not only your performance but also ruin your night’s sleep. Say ‘No’ the Sleeping Pills When you fall asleep at night, go to sleep without any other worries. It is better not to eat cigarettes, tobacco, tea, or coffee before going to sleep. Don’t worry about not getting a day or two of sleep. If you do not sleep, do not take sleeping pills without the advice of a doctor. What Are the Stages of Sleep? According to the National Institutes of Health, there are four stages of sleep: Stage 1, 2, 3, and REM (rapid eye movement). Usually, when you are asleep, step 1 starts and goes through each stage until you reach the stage of REM sleep, and then you start the cycle again. These stages are determined based on the analysis of brain activity, and each has its characteristics. At some point, your body may make movements, but your arms and legs will be unstable in others. Having good sleep habits will ensure. Stage 1 Step 1 sleep is light sleep. You experience drifting in and out of sleep so that this can easily awaken you. The eye movements and body movements are slow. You may experience sudden flashing movements of your legs or other muscles. It is known as hypnic myoclonia or myoclonic zirconia. Stage 2 About 50 percent of your sleep time is spent in stage 2 sleep. At this stage, the movement of the eyes stops, and the waves in your brain slow down. Quick brain activity called sleep spindles will cause brief bursts. Stage 3 At this stage, the brain is almost exclusively slowly creating delta waves. It isn’t very easy to wake someone up. Deep sleep is vital for feeling refreshed in the morning at both stages. If this stage is too small, your sleep will not feel satisfied. Stage 3 commonly lasts for 20-40 minutes. REM Sleep Patterns: REM sleep is the stage of sleep that is seen in dreams. When you enter REM sleep, your breathing becomes irregular, fast, and shallow. Your eyes will move quickly, and your muscles become immobile. Increased heart rate and blood pressure. Men may develop erections. About 20 percent of sleep is for adults with VIM sleep. REM sleep is the sleep phase that you dream of. This sleep phase begins about 70 to 90 minutes after sleep. The first sleep cycle consists of a shorter stage of REM sleep. In the morning, Rhyme sleep time increases, and deep sleep levels decrease. Researchers do not fully understand REM sleep and dreams. They need to create long-term memories. If a person’s REM sleep is disturbed, the next sleep cycle does not follow a typical sequence but often goes straight to REM sleep until the lost REM time of the previous night is created. Source: National Institutes of Health; National Heart, Lung, and Blood Institute. How to Know if You’re Getting Too Much Sleep? Usually, 6 – 8 hours of sleep per night is considered normal. Sleeping for 9 – 10 hours or more is a sign of excess sleep. Just as several specific factors can contribute to sleep deprivation, insomnia can also be caused by physical problems. Excessive sleep can be caused by heart problems, thyroid, sleep apnea, depression. But you need to know about some warning signs that will quickly tell you that you are getting excessive sleep. According to the National Sleep Foundation, excess sleep can cause you to experience the following symptoms: - Productivity problems - Low energy during the day - Symptoms of concern - Memory issues - Extreme sleepiness remains unresolved - Extreme fatigue remains unaffected by how much you’re sleeping The AASM (American Academy of Sleep Medicine) recommends the following amounts of sleep based on age: The Effects of Sleep Deprivation Adequate sleep brings peace to people’s life, keeps the mind cheerful, increases the desire for work many times over. However, in their current life, many people have lost sleep. Work goes on for many nights. As a result, sleep time is gradually decreasing, and various diseases are increasing. But let’s find out the problems that can occur due to lack of regular sleep - Decreased thinking ability - Lack of attention and expands tendency to forget - Aging in appearance and loss of smooth skin beauty - Increases weight - Decreased sexual desire and fertility - Causes of depression - Increases the chances of heart disease - Increases the chances of cancer - Lack of Inspiration - Trouble solving issues and making decisions Sleep is a normal process of rest between the daily activities of humans and other animals, and sleep deprivation has many effects on the human body. So experts always advise maintaining a sleep balance. Too much sleep or too little sleep both have harmful effects on the body. Tips For Better Sleep According to the CDC (Centers for Disease Control and Prevention), good sleep habits keep your body strong by giving you better sleep at night. So it is recommended to follow some tips for better sleep. - Get up at the same time every morning, including the weekend, and go to bed at the same time every night. - Make sure your bedroom is quiet and comfortable, as well as having a comfortable temperature. - Remove the TV, computer, and smartphone from your bedroom so that your full attention is focused on sleep. - Avoid caffeine and alcohol with large meals before going to bed. - Stay physically active during the day, which can help you sleep more easily at night. FAQ How long does it take to fall asleep? Ans: It usually takes 10 to 20 minutes to fall asleep. What time should you go to bed? Ans: People should go to bed based on different ages: - School-age children – 8:00 and 9:00 p.m - Teenagers – 9:00 and 10:00 p.m - Adults – 10:00 and 11:00 p.m. How long should I sleep? Ans: You should sleep at least between 7 and 9 hours. Final Words: When you don’t get enough rest, your body and brain stop working. Now people sleep much less than before. A person usually needs 7 – 9 hours of sleep for good health. It is also crucial for both creative work and mental health. If you sleep less than 7 hours, you will feel its effects on your body and brain, affecting your immunity and performance. Plenty of scientific data proves how adequate and sound sleep is closely linked to physical and mental health. Many people have trouble sleeping. Many people can’t sleep well, sleep less, wake up repeatedly, and don’t want to fall asleep, which causes many problems. By following some rules every day, it is possible to get rid of all these sleep problems.
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निद्रा जीवनको महत्वपूर्र्ण पक्ष हो । उज्यालोमा जाग्ने र अँध्यारोमा सुत्ने मानव शरीरको विशेषता हो । निद्रा मगज र स्नायु प्रणालीको दैनिकी हो । जसबाट मगज र शरीर दुवैले विश्राम पाउँछन् । यो विश्राम शारीरिक स्वास्थ्य र जीवनको निरन्तरताका लागि अपरिहार्य छ । निद्राको समयमा शरीरका मांसपेशीहरु र इन्द्रियहरु सिथिल अवस्थामा रहन्छन् । मोटामोटी रुपमा मगजको चारवटा अवस्था देख्न सकिन्छ । जागेको अवस्था, निद्रा, बेहोसी र अचेत (कोमा) । जागेको अवस्था मगजको सक्रिय अवस्था हो भने अचेत अवस्था इन्द्रियहरुले पूर्ण रुपमा काम गर्न छोडेको अवस्था हो । निद्राको अवस्थामा इन्द्रियहरु सिथिल हुन्छन् तर पूर्ण निष्क्रिय हुँदैनन् । बेहोसी अवस्थामा इन्द्रियहरुको सिथिलता निद्रामा भन्दा बढी हुन्छ । निद्राको समयमा शरीरले आराम गर्नुका साथै शक्तिको सञ्चय, रोग प्रतिरोधात्मक शक्तिको विकास, शरीरको मर्मत, हर्मोनहरुको सञ्चय आदि जस्ता महत्वपूर्ण शारीरिक गतिविधिहरु भित्रभित्रै सञ्चालित हुन्छन् । निद्रा जति राम्रो र पर्याप्त भयो यी शारीरिक गतिविधिहरु त्यति नै प्रभावकारी रुपमा सञ्चालनमा आउँछन् । निन्द्राको बारेमा हाम्रा धेरै जिज्ञासा र प्रश्नहरु छन् । निद्रा किन चाहिन्छ ? कति चाहिन्छ ? नसुते के हुन्छ ? कसलाई कति घण्टा सुत्नुपर्छ ? निद्रा नपर्दा के गर्ने ? निद्रामा सपना देखेको राम्रो कि नराम्रो ? आदि इत्यादि । यस लेखमा यिनै प्रश्न र जिज्ञासाबारे वर्णन गरेको छु । कसले कति घण्टा सुत्नुपर्छ ? दैनिक निद्राको लम्बाइ सबैका लागि समान हुँदैन । यो उमेर र व्यक्तिगत शारीरिक विशेषतामा निर्भर गर्छ । व्यक्तिको उमेर बढ्दै जाँदा निद्राको आवश्यकता पनि घट्दै जान्छ । भर्खर जन्मिएको बच्चा दैनिक १७–१८ घण्टा सुत्छ भने ९० वर्षको वृद्ध २–३ घण्टा मात्र सुत्दा पनि निद्रा पु-याएको हामीले देखेका छौँ । वैज्ञानिक अवधारणा अनुसार शारीरिक र मानसिक सुस्वास्थ्यका लागि बच्चाहरुले दैनिक १० घण्टा बढी, युवाहरुले करिब ८ घण्टा र वृद्ध नागरिकहरुले कम्तीका ६ घण्टा सुत्नु आवश्यक छ । उमेरअनुसार चाहिने निद्राको लम्बाइ तलको तालिकामा प्रस्ट्याइएको छ : निद्राको आवश्यकता व्यक्तिगत शारीरिक विशेषतामा पनि निर्भर गर्छ । एउटै उमेरका व्यक्तिहरुमा पनि कसैलाई धेरै र कसैलाई थोरै सुते पुग्ने हुन्छ । भारतका जवाहरलाल नेहरु तीन दिनमा दुई रात मात्र सुत्ने गर्दथे । उनले एक रात बचाउँथे र काममा प्रयोग गर्थे । उनलाई एक रात पूरै नसुत्दा पनि विसन्चो अनुभव भएन । त्यस्तै प्रकारले ठूला–ठूला वैज्ञानिक र विद्वानहरुमध्ये कतिपयले राति ढिलोसम्म काम गरेर बस्ने गरेको हामीले सुन्ने गरेका छौँ । उनीहरुलाई एक दिनमा ३–४ घण्टा मात्र सुते पनि पुग्छ भन्ने बुझिन्छ । यो व्यक्ति–व्यक्तिको आफ्नै शारीरिक विशेषता हो । महाकवि लक्ष्मीप्रसाद देवकोटा रातभर नसुती साहित्य रचेर बस्थे । उनलाई अनिद्राको समस्या थियो । उनले निद्रा नामक निबन्ध पनि लेखेका छन् । जसमा निद्रा नलाग्ने रोग भएको व्यक्तिलाई सबैभन्दा दुःखी व्यक्ति भनेका छन् । अनिद्राले उनको स्वास्थ्यमा नराम्रो असर पा-यो । यो नियम सबैमा लागू हुँदैन । साधारणतया तालिकाहरुमा उल्लेख गरेअनुसारको निद्रा आवश्यक पर्ने देखिन्छ । निद्रा लगातार चाहिन्छ वा टुक्रा–टुक्रा भए पनि हुन्छ ? आठ घण्टा सुत्नुपर्ने व्यक्तिले एकैपल्ट लगातार ८ घण्टा निदाउनु स्वास्थ्यका लागि राम्रो हुन्छ । दिनको ४–४ घण्टा गरेर २ पल्ट सुत्दा ८ घण्टाको निद्रा त पुग्छ तर यो टुक्रा–टुक्रा परेको निद्रा कम स्वास्थ्यवद्र्धक मानिन्छ । छुट्टीको दिनमा चाहिनेभन्दा धेरै सुत्ने र काम गर्ने दिनमा थोरै सुत्नु पनि राम्रो बानी होइन । निद्राबाट शरीरलाई जुन फाइदा पुग्ने हो त्यो लगातारको निद्राबाट मात्र प्राप्त हुन्छ । कुन बेला सुत्ने ? यो प्रश्न पनि महत्वपूर्ण छ । जुन बेला पायो त्यो बेला सुत्ने होइन । निद्रा लाग्यो भने सुत्नुपर्छ तर सुत्ने बेलामा निद्रा नलागे पनि सुत्ने प्रयास गर्नुपर्छ । हाम्रो शरीरभित्र जडित जैविक घडीले अँध्यारोमा सुत र उज्यालोमा उठ भन्ने जानकारी दिन्छ । ८ घण्टा निद्रा चाहिनेले रातको १० बजे सुत्ने र बिहान ६ बजे उठ्ने गर्नु सबैभन्दा उत्तम हुन्छ । चाँडै सुत्ने र चाँडै उठ्ने गरेमा मान्छे स्वस्थ, धनी र बुद्धिमान् बन्छ भन्ने विश्वव्यापी रुपमै सर्वमान्य भनाइ पनि छ । स्वास्थ्यकर्मी, सुरक्षाकर्मीजस्ता पेसा भएकाहरुले हप्तामा २–३ दिन नाइट ड्युटी गर्नुपर्ने हुन्छ । यस्ताको सुत्ने÷उठ्ने समय सधैँ गडबड भैरहन्छ । यसो हुँदा स्वास्थ्यमा समस्या आउने देखिन्छ । वास्तवमा सुत्ने अँध्यारो भएपछि हो । अँध्यारोमा हाम्रो शरीरको मेलाटोनिन नामक हर्मोनको उत्पादन हुन्छ र अँध्यारो गहिरिँदै जाँदा यसको मात्रा बढ्दैै जान्छ । मेलाटोनिन निद्रा लगाउने रसायन हो । उज्यालो हुँदै गएपछि यसको मात्रा पनि घट्दै जान्छ र निद्रा पनि हराउँदै जान्छ । रातमा जागा बस्ने र दिनमा सुत्ने गर्दा यो हर्मोनको सन्तुलन पनि बिग्रिन्छ । पातलो र गहिरो निद्रा भनेको के हो ? निद्राको गहिराइको आधारमा निद्रा पातलो र गहिरो हुनसक्छ । गहिरो निद्रामा इन्द्रियहरु पातलो निद्रामा भन्दा बढी शिथिल हुन्छन् । पातलो निद्रामा सपनाहरु देखिन्छन् तर गहिरोमा देखिँदैनन् । पातलो निद्रामा सानो आवाजले पनि सुतेको मान्छेलाई जगाइदिन सक्छ । गहिरो निद्राले शरीरमा ऊर्जा जम्मा गर्छ, शरीरको मर्मत गर्छ, प्रतिरक्षात्मक शक्ति बढाउँछ र अर्को दिनमा काम गर्न शरीरलाई पूर्ण रुपले तयार पार्छ । यसकारण सुस्वास्थ्यका लागि गहिरो निद्रा आवश्यक पर्छ । पातलो निद्रा हुनेहरुमा विभिन्न स्वास्थ्य समस्याहरु उत्पन्न हुन्छन् । निद्रा नपुगे के हुन्छ ? निद्रा नपुगेको मान्छे फूर्तिलो हुँदैन । उसलाई अल्छी लाग्ने, हाई आइराख्ने, काम राम्रोसँग गर्न नसक्ने हुन्छ । उसको मुडमा परिवर्तन आउँछ । झर्किने, आत्तिने, रिसाउने स्वभाव बढ्दै जान्छ । अनिद्राका दीर्घकालीन असरहरु धेरै छन् । धेरै लामो समयसम्म निद्रा नलाग्ने भैरहेमा यस्ता व्यक्तिहरुमा यौन दुर्लभता देखिने, छाला चाँडै चाउरिने, रोग प्रतिरोधात्मक क्षमता कम हुने, उच्च रक्तचाप, मधुमेहजस्ता रोगहरु उत्पन्न हुने सम्भावना बढी हुन्छ । यस्तालाई हृदयघात, मस्तिष्कघात, पेटको अल्सर, पाचन शक्तिमा कमी, अल्जाइमरजस्ता स्वास्थ्य समस्याहरु देखिने सम्भावना अत्यधिक रहन्छ । निद्रा कम भएका मान्छेहरुलाई भोक बढी लाग्छ । शरीरमा भोकलाई नियन्त्रण गर्ने दुईवटा हर्मोनहरु हुन्छन् । ती हुन्– ग्रेलिन र लेप्टिन । ग्रेलिनले भोक जगाउँछ, लेप्टिनले भोक मेटाउँछ । निद्रा नपुग्दा शरीरमा ग्रेलिनको मात्रा बढ्छ र लेप्टिनको मात्रा घट्छ । यसरी ग्रेलिनको मात्रा बढी हुँदा मान्छेले छिन्छिन्मा खाइराख्छ, जति खाए पनि भोक मेटिँदैन, मान्छे मोटाउँछ । यसकारण मोटोपनाको एउटा कारण अनिद्रा पनि हो । तौल घटाउनका लागि पर्याप्त मात्राको गहिरो निद्रा सहयोगी हुनसक्छ । सल्लाह र सुझावहरु हिजोआज धेरै मानिसलाई निद्रा नलाग्ने समस्या छ । यसको कारण अस्वस्थ जीवनशैली र मानसिक तनाव हो । निद्राको समस्या भएकाहरुले निम्नलिखित कुराहरुमा ध्यान पु-याउन आवश्यक ठान्दछु : १. निद्रा लागेन भने यसको कारण खोज्नुपर्छ । विनाकारण निद्रा नलाग्ने हुँदैन । कारण पहिचान गरी यसको समाधान खोज्नुपर्छ । २. सधैँ निश्चित समयमा सुत्ने र उठ्ने बानी बसाल्नुपर्छ । हाम्रो शरीरभित्र रहेको जैविक घडीसँग सुत्ने र उठ्ने समयको तालमेल मिलाउनुपर्छ । कम्तीमा ३ हप्तासम्म एउटै समयमा सुत्ने र उठ्ने गरेमा जैविक घडीसँग तालमेल कायम हुन्छ । ३. शारीरिक व्यायामले निद्रा राम्रो गराउन सहयोग पु-याउँछ । ४. खानाले निद्रामा असर पार्छ । क्याफिन धेरै भएका पेयपदार्थहरु जस्तै– चिया, कफीले निद्रा भगाउँछ । धेरै चिनी भएको खानाले पनि निद्रामा नराम्रो असर पार्छ । धेरै खाएर सुत्दा निदाउन गाह्रो पर्छ । खानेबित्तिकै सुत्नुहुँदैन । धेरै पानी पिएर पनि सुत्नुहुँदैन । ५. टेलिभिजन, कम्प्युटर, मोबाइल फोन आदिको उज्यालेले निद्रा भगाउँछ । सुत्नुभन्दा १ घण्टाअगाडि यी उपकरणहरु बन्द गर्नुपर्छ । ६. निद्रा नपरे सुत्ने बेलामा किताब पढ्ने वा सुमधुर संगीत सुन्ने गर्नुपर्छ । ७. सुत्नुअगाडि खुट्टा धुने र खुट्टामा तेल वा क्रिम लगाएर मालिस गर्दा निद्रा राम्रो लाग्छ । ८. निद्रा नपरेको बेलामा मनमनै मन्त्र जप्ने, ध्यान गर्ने आदिबाट पनि निदाउन सघाउ पुग्छ । ९. सुत्नुअगाडि प्राणायाम गरेमा निदाउन सजिलो हुन्छ । १०. कुनै उपायले पनि निद्रा नलागेमा औषधि खाएर सुत्न सकिन्छ । यसका लागि चिकित्सकसँग परामर्श गर्नुपर्दछ ।