Sure, you’re eating your vegetables and fruits and squeezing in exercise at least 20 minutes a day, but are you getting enough sleep, too
Everyone knows that sleeping plays a big part of our overall health. It
is important for the body and mind as well as every vital process in the
body. Having proper rest overnight means that we can finish our tasks
responsibly and feel energetic during the next day. But, do you know how
many hours should you sleep according to your age? Sleeping time
differs from person to person, but the infographic you can see below
contains the optimal sleeping time for different ages recommended by the
National Institute of Sleep.
The infographic shows the total time of sleep during 24 hours, so taking
a quick nap counts as well. Take a look at it and you will know if
you’re sleeping as much as you should. Lack of sleep is a big problem
and may cause numerous diseases and conditions. This is why it’s
important to get proper rest overnight – if you’re not getting it, you
should change your sleeping habits or try some natural remedies that may
be able to help.
Here are 6 reasons why you should pay attention to your sleeping habits:
1. Back pain
Back pain is an annoying and painful condition which can make you unable
to move or even stand. Sleeping for too much can make you more prone to
back pain, so make sure you’re getting proper rest overnight. You can
also try to do some low-intensity exercises for your back instead of
lying around in your bed all day long.
2. Obesity
Staying in bed for too long often can damage your metabolism and make it
store energy instead of spending it. According to a recent study,
people who sleep 10 or more hours overnight are more likely to become
obese in the next 6 years.
3. Depression
15% of all depression patients sleep all the time and don’t want to
leave their beds. Depression expresses itself by oversleeping or
insomnia, which can have a negative effect on your mental health.
4. Headaches
Oversleeping can also cause painful headaches. This will damage your
neurotransmitters such as serotonin and will almost surely cause
headaches during the day.
5. Diabetes
Spending your days sleeping can impair your body’s ability to process
glucose, which will lead to type 2 diabetes over time. One study showed
that people who sleep less than the recommended time are more likely to
develop glucose intolerance and diabetes than those who sleep normally.
6. Heart disease
Sleeping too much and too often can damage your heart. A research
conducted by the Nurses’ Health Study examined the sleeping habits of
more than 72 000 women who slept more than 11 hours overnight, and the
results showed that they are more at risk of developing coronary artery
disease than women who slept 8 hours overnight.
Tips on defeating oversleeping
Sleeping schedule
Making a strict sleep schedule will help you go to bed and wake up on
time. Make sure to unplug all electronic devices an hour before going to
bed and take yoga classes so you can relax and sleep better.
Exercise
Regular exercise after getting out of bed will clear your mind and boost your energy levels.
Shower
Taking a cold shower every time you feel sleepy will immediately wake you up.
Water
Drink a glass of lukewarm water after getting up in the morning to keep your body hydrated.
Maintain your motivation
Find an activity you like and stick to it to stay motivated and break the routine in your everyday life.
