Sleep, it is really important for any animal species, not just humans. Sleep helps us regain balance after a tiring day of work, in addition, it also helps balance all the activities of the organs in the body, helps us have a more healthy body.
So how much sleep do we really need?
In each of different ages, the need for sleep is different, that is not to mention the environmental impact from the as busy outside of work, a chronic sleep disorder. But boil down, sleep will be divided into the following levels.
In addition to age, other factors can affect how many hours of sleep you need. For example:
- Pregnancy. Changes in the body during early pregnancy can increase the need for sleep.
- Aging. Older adults need about the same amount of sleep as younger adults. As you get older, however, your sleeping patterns might change. Older adults tend to sleep more lightly and for shorter time spans than do younger adults.
- Previous sleep deprivation. If you’re sleep deprived, the amount of sleep you need increases.
- Sleep quality. If your sleep is frequently interrupted, you’re not getting quality sleep. The quality of your sleep is just as important as the quantity.
Some people claim to feel rested on just a few hours of sleep a night, but their performance is likely affected. Research shows that people who sleep so little over many nights don’t perform as well on complex mental tasks as do people who get closer to seven hours of sleep a night.
Sleep tips for night and swing shift workers
A disrupted sleep schedule caused by working nights or irregular shifts can lead to sleepiness in the workplace, affect your mood, energy, and concentration, and increase your risk of accidents, injuries, and work-related mistakes. Shift workers tend to suffer from two problems: sleeping at home during the day and staying awake at work during the night. To avoid or limit these problems:
- Limit the number of a night or irregular shifts you work in a row to prevent sleep deprivation from mounting up. If that’s not possible, avoid rotating shifts frequently so you can maintain the same sleep schedule.
- Avoid a long commute that reduces sleep time. Also, the more time you spend traveling home in daylight, the more awake you’ll become and the harder you’ll find it to get to sleep.
- Drink caffeinated drinks early in your shift but avoid them close to bedtime.
- Take frequent breaks and use them to move around as much as possible—take a walk, stretch, or even exercise if possible.
- Adjust your sleep-wake schedule and your body’s natural production of melatonin. Expose yourself to bright light when you wake up at night, use bright lamps or daylight simulation bulbs in your workplace, and then wear dark glasses on your journey home to block out sunlight and encourage sleepiness.
- Eliminate noise and light from your bedroom during the day. Use blackout curtains or a sleep mask, turn off the phone, and use ear plugs or a soothing sound machine to block out the daytime noise.
- Make sleep a priority at the weekends or on your nonworking days so you can pay off any sleep debt.
Improving sleep quality
It’s not just the number of hours in bed that’s important—it’s the quality of those hours of sleep. If you’re giving yourself plenty of time for sleep, but you’re still having trouble waking up in the morning or staying alert all day, you may not be getting quality sleep.
The most damaging effects of sleep deprivation are from inadequate deep sleep. Deep sleep is a time when the body repairs itself and builds up energy for the day ahead. It plays a major role in maintaining your health, stimulating growth and development, repairing muscles and tissues, and boosting your immune system. In order to wake up energized and refreshed, getting quality deep sleep is essential.
Factors that can lead to poor or inadequate deep sleep include:
- Being woken during the night by outside noise, for example, or in order to care for a crying baby.
- Working night shifts or swing shifts. Getting quality deep sleep during the day can be difficult, due to light and excess noise.
- Smoking or drinking in the evening. Substances like alcohol and nicotine can disrupt deep sleep. It’s best to limit them before bed.
- Exposure to artificial light at night— especially the light from electronic devices, including TVs, computers, tablets, and mobile phones.
Sleep habits that make a difference
You have more control over the quality of your sleep than you might think. The following simple sleep tips can make a huge difference.
- Stick to a regular sleep-wake schedule, even on weekends.
- Avoid screens (TV, phone, tablet, computer) within 2 hours of your bedtime.
- Make sure your bedroom is dark, cool, and quiet. Curtains, white noise machines, and fans can help.
In summary, sleep is very important for us, maintaining a regular sleep and quality will help us prevent a number of diseases are caused as neck pain, shoulder pain, headaches, etc. Let’s join hands to build a healthy lifestyle for yourself and your family