The Importance of Quality Sleep
Among the many factors affecting health, sleep is often overlooked despite its crucial role in maintaining well-being. It is often mentioned in the same breath with exercise, healthy eating, and productivity, but in reality, they all depend on good sleep first. I was one of those who thought that the late hours spent studying or on social media wouldn’t affect my life that much the truth hit me when I realized that my energy levels, concentration, and even my mood were so dependent on my getting really good quality sleep.
The Centers for Disease Control and Prevention (2023) claims that adults ought to have at least seven hours of sleep per night as a way of maintaining their physical and mental health. But the truth is that very few people actualize this recommendation. Insufficient sleep impacts multiple aspects of our lives, from concentration and productivity to emotional stability. Consequently, the immune system becomes weaker, people get stressed, and this might even lead to chronic health problems such as heart disease or diabetes in future.
One of sleep’s many functions is to relieve the body and brain of the day’s wear and tear. While asleep, the brain not only sorts out memories but also repairs, and energizes all at the same time. That is the reason why we often feel mentally up and in a good mood after a night of good sleep. Conversely, if one sleeps poorly the next day every single task can become a mountain to climb. For students, this could be manifested as lack of attention in class, not capturing important points, or being so exhausted as not to study.
According to The Sleep Foundation (2023), quality sleep encompasses not only the length of sleep but also its quality and the ability to wake up feeling happy. Sadly, the present-day lifestyle is a major drawback to such sleep quality. The main factor is the pre-bedtime screen time which is way too much. Exposure to blue light emitted from digital screens can suppress melatonin production, a hormone that regulates the body’s natural sleep cycle. Personally, I can relate to this: if I use my phone for a long time before going to bed, I will surely be rolling over and over for a long time.
Simple Sleep Tips
Sleep about 7-8 hours nightly. Go to bed and wake up at the same time every day, also on weekends. When unable to fall asleep after about 20 minutes, it is recommended to leave the bed, engage in a calming activity, and return once drowsiness sets in
Heavy meals, caffeine, nicotine, and alcohol should not be consumed before bedtime. They can either make you restless or wake you up later on.
Room should be cool, dark, and quiet. The use of phones or other bright screens before bedtime is not recommended. If reading or taking a warm bath is relaxing for you, do it.
Naps of one hour or less are advised and late-day naps should be avoided. For night workers, short naps before work can be helpful.
Practise regular exercises and take part in outdoor activities, but do not do so close to bedtime.
Don’t sleep with worries. Write them down or deal with them the next day. Use relaxation or meditation to calm your mind and reduce stress.
What I have come to realize is that quality sleep should not be regarded as a sign of laziness instead, it is a necessary and even beneficial act of self-care. In the modern hustle and bustle, where the ability to do many things at once is sometimes applauded, rest is usually taken for granted. But it is sleep that actually recharges our batteries and makes us productive during the daytime.
I now view sleep as an essential and irreplaceable component of a healthy lifestyle. It is a daily restart that equips the brain and the body for the next day's battles. Having restorative and superior sleep quality has shown me that self-care is actually granting your body the break it requires for at times, the best and only thing left to do is to just stop, turn off and sleep.
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