Getting enough quality sleep is vital to your health. In fact, it is as important as eating balanced meals and exercising. However, because of the hustle and bustle of our lives, many people compromise their night’s rest to get more things done.
Due to busy schedules and many distractions, many people in Singapore of different ages lose quality sleep. Various studies over the past years suggest that a huge percentage of Singaporeans sleep for less than the recommended 7 hours per day for adults. This affects their health, performance, and even relationships.
Although sleep quality can vary from person to person, professionals encourage adults to sleep for at least 7 hours a day or more. In addition, kids and teenagers need more hours of rest to aid their development.
If you’re part of the sleep-deprived population, you might be familiar with waking up with headaches, a sour mood, a lack of energy, and poor concentration. You might also be experiencing various health issues and an overall compromised quality of life.
Sleep deprivation can cause both short-term and long-term health implications, including depression and heart disease. If these risks aren’t enough to convince you to start prioritising your sleep, we’ll talk about the positive side of the story, namely the benefits of getting enough sleep.
Benefits of Getting Enough Sleep
Enough Sleep Can Improve Your Mood
If you wake up feeling groggy and not in the mood to do anything, check your sleep health. Sleep deprivation can cause a lack of energy and irritability. This is because various metabolic processes that affect your health and mood are disrupted when you lack sleep. Irritability can also be a result of bigger health issues like type 2 diabetes or an infection.
Moreover, a lack of quality sleep can decrease your brain’s ability to regulate your mood. This is because of the increased activities in the brain’s amygdala, which helps regulate your memory and emotions.
Complete Hours of Sleep Lowers Your Stress Level
The quality of your sleep also affects your mental health. While stress and other mental health issues affect your night’s rest, your sleep quality can also affect your mental health.
As you sleep, your body naturally reduces the levels of cortisol, a stress hormone. This can help in reducing your stress levels, improving your mental clarity, and reducing your feelings of anxiety. Sleep also helps flush toxins from the brain and helps with emotional processing.
Quality Sleep Can Increase Your Productivity
When you get an adequate amount of sleep, both your body and brain are revitalised and prepared to function for the next day. This improves academic and work performances while reducing the chances of work-related errors and accidents. In fact, studies show that medical professionals who are moderately to highly sleep deprived are 54–97% more likely to commit medical errors.
On the other hand, completing the required hours of deep sleep has shown significant improvements in a person’s memory retention and problem-solving skills. Adequate sleep can also improve your memory retention and creativity.
Proper Sleep Can Help in Weight Regulation
The quality of your sleep affects various metabolic processes, including those that affect your skin and weight. Numerous studies reveal that a lack of quality sleep causes a greater risk of obesity and other health issues connected with your weight and sugar levels.
Sleep deprivation can increase your body’s production of ghrelin, the hormone that makes you feel hungry, and decrease the levels of leptin. This is why sleep deprived people crave food more often. This can also be because of your body’s need for energy to compensate for the lack of sleep.
Adequate Amounts of Sleep Can Help With Physical Activities
Whether you are an athlete or an active person who loves to engage in physical activities, you definitely need adequate sleep to succeed in your activities. Studies show that quality sleep helps athletes perform better while reducing the risk of accidents. Adequate sleep also helps them rest their hearts and prevent various illnesses.
If you also engage in heavy physical workloads in your job, you need adequate sleep to let your body heal after a day of rigorous activities.
Quality Sleep Can Strengthen Your Heart
If you still contemplate whether to sleep or do more tasks for the day, then this might convince you.
When you sleep well, you give your body some time to restore itself, but you also strengthen your heart and prevent long term implications. Several studies show that people who sleep well are less likely to be at risk of heart diseases and other issues like diabetes, hypertension, and high blood pressure. Interestingly, some studies show that oversleeping can also increase the risk of heart issues in adults.
Sleeping Well Can Improve Your Relationships
When we say that sleeping improves your overall quality of life, we mean it. Aside from improving your physical and mental health, sleep also promotes positive energy and a positive mindset for dealing with the people around you. Getting enough rest can aid in decision-making and reduce the likelihood of getting into conflicts due to stress or a lack of emotional awareness.
How Much Sleep Do You Need?
Our sleep requirements change as we age. Kids, for example, need longer hours of rest compared to adults to aid their development. However, what’s clear is that no matter how old or young you are, you certainly need enough sleep to function and stay healthy.
Here are the general guidelines when determining your sleep requirements:
|
Age |
Category |
Recommended Hours of Sleep |
|
0-3 months old |
Newborn baby |
14–17 hours a day |
|
4-11 months old |
Infant |
12–15 hours a day |
|
1-2 years old |
Toddler |
11-14 hours a day |
|
3-5 years old |
Preschool child |
10-13 hours a day |
|
6-12 years old |
School age child |
9-11 hours a day |
|
13-17 years old |
Teenager |
8-10 hours a day |
|
18-25 years old |
Young adult |
7-9 hours a day |
|
26-64 years old |
Adult |
7-9 hours a day |
|
65 years old and above |
Older adult |
7-8 hours a day |
The Bottom Line
Sleep, while often overlooked, is as important for your health as a healthy diet and regular exercise. The benefits of a healthy sleep range from improving your mood, to protecting your body from fatal diseases to improving your relationships. With all the advantages of getting adequate amounts of sleep, it’s time to put some energy into improving this aspect of your health.
Sleep Well with Somnuz
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Browse through our online mattress collection or visit our experience centres to enjoy your best night’s rest.
DISCLAIMER: All the information, including the texts, images, and other materials on this website, are for educational purposes only. Although we strive to present accurate information to our readers, no material on the Somnuz website is a substitute for medical advice, diagnosis, or treatment. Always seek the guidance of a qualified medical professional with regards to your health. NEVER disregard or delay seeking professional medical advice because of something you have read in this article.