Like food and water, our bodies need sleep to survive. In fact, we spend ⅓ of our days revitalising our bodies during our night's rest.
We are designed to drift into slumber for several hours every day. As we sleep, various processes happen in our bodies:
- Upon sleeping, neurons shift from the waking state to the sleeping state
- The brain stores new information while getting rid of toxic wastes that cause complications
- Breathing starts to relax and slow down as the sleep stages progress
- The body repairs itself and restores energy for the next day
- Some hormonal functions also happen when you sleep
During sleep, our muscles gradually relax and reach a condition called atonia, which causes the arms or some other parts to react during a dream.
Our brains are also busy when we rest, as the body eliminates toxins from the brain. These toxins are responsible for many brain complications, which is why it’s important to give the body enough rest and time to get rid of these toxins.
Vital hormones are released during our night’s rest, including growth hormones, cortisol to regulate our body’s stress response, leptin, and ghrelin, which aid the appetite.
All of these processes are vital to ensuring our health. When we lack sleep, many functions in the body are interrupted.
So, Why Do We Sleep?
There are still a lot of things that we have yet to discover about the explanation for our sleep. But we can all agree that we need sleep for many reasons, like cellular restoration, muscle repair, energy conservation, metabolism, brain activities, and emotional health.
Our immunity and heart health are also supported when we sleep.
How Much Sleep Do We Need?
The amount of sleep that is required to help us function will depend on many factors, like our age, current sleeping condition, and health.
Generally, infants and toddlers need more sleep to aid their development. Adults, on the other hand, may need less sleep but still require quality rest to sustain the vital functions of our bodies.
Here are the following sleep suggestions according to age:
|
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 |
What Happens If We Don’t Sleep?
Sleep deprivation can weaken your immune system and disrupt functions that are vital to your health. Specifically, it can result in some short-term problems like:
- Irritability
- Lack of alertness and concentration
- Impaired memory
- Risk of accidents
- Poor motor functions
- Effects on your mental health, including depression
- Affected quality of life
Chronic sleep deprivation can even cause serious and long-term health problems such as high blood pressure, diabetes, stroke, and other heart issues like obesity, a compromised immune system, and lower sexual drive.
Tips to Achieve Your Best Night’s Sleep
Now that you know what happens when you sleep and how important the processes during sleep are, it's time to work on your sleep routine.
Stick to a Sleep Schedule
Our bodies are programmed to adapt to our habits, including those that we do during sleep. To set your circadian rhythm, start creating a sleeping schedule where you can sleep at the same time at night and wake up at the same time in the morning.
Exercise in the Morning
Doing some physical activities in the daytime can prepare your body for a restful night’s sleep. Set aside 20–30 minutes of your day to exercise to boost your energy, support your body’s function during the day, and sleep better at night.
Avoid doing your exercise close to bedtime, as it can keep your brain and body alert. It can also help to expose yourself to enough daylight in the morning.
Limit Your Daytime Naps
Daytime naps are also necessary to keep you recharged during the day, but too much napping can interrupt your night’s sleep. To maintain the quality of your sleep, limit your daytime naps to less than 20 minutes and make sure to not take a nap closer to bedtime.
Limit Distractions in Your Bedroom
There are various things that can distract you from sleeping on time, from your television to gadgets and the pending work that you have in your home office. To sleep well, avoid any possible distractions that can stress you out or keep your mind active. This means limiting your screen time before sleeping and creating a good balance between your work and personal lives.
Avoid Drinking Caffeine and Alcohol Close to Bedtime
What you eat and drink also has an impact on your sleep. Don’t go to bed with a stomach too stuffed or too empty. As for your favourite coffee, as much as possible, don’t take it late in the afternoon or close to bedtime. The same goes for any alcoholic drink, as it can affect the quality of your sleep.
Relax Your Body Before Going to Bed
Take a warm bath, do your nighttime skincare routine, listen to music, read a book, or meditate—give your body and mind some time to relax before sleeping. This doesn't just improve your sleep, but the overall quality of your life as well.
Create a Restful Bedroom Setup
Ensure your comfort while sleeping by choosing the right mattress and bedding accessories. When buying a mattress in Singapore, remember that there is no one-size-fits-all solution for every sleeping need. The right mattress for you should depend on your sleeping position, body type, and comfort preferences.
When it comes to your pillows, the right firmness and loftiness can also depend on your sleeping position and comfort preferences.
When shopping for bedding accessories, look for pieces that are made from light and breathable materials to keep you comfy throughout the night.
At Somnuz, we’re serious about giving you solutions for a restful night’s sleep. Our mattresses are designed to cater to different sleeping needs, positions, body types, and temperature requirements for the ultimate snooze. These excellent mattresses offer motion isolation and specialised layers for more personalised comfort, especially for mattress sharers.
If you are ready to change the quality of your sleep, check out our range of high-quality mattresses in Singapore.
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.