Doing various daily activities such as working or spending time with family can make our body always feel tired.
Therefore, getting enough sleep is very important to continue daily activities the next day. However, what if you do not get enough sleep?
When you do not get enough sleep, you will start to feel grumpy, in a bad mood, and so on. Not enough sleep can also affect health.
According to Hello Doktor, there are two important aspects that need to be considered regarding sleep, the amount of sleep you get and consistency in time.
The effect of lack of sleep at night
Lack of sleep affects your assessment, coordination, and reaction time. Its effects can include:
- -Tired, lethargic, and lack of motivation
- -High risk of depression
- -Decreased sex drive, causing relationship problems
- -Different brain activity: Learning, concentration, and memory problems
- -Lack of creativity and problem-solving skills cause difficulty in making decisions
- -Inability to cope with stress, difficulty managing emotions
- -Premature skin aging
- -Weak immune system causes frequent infections and flu
- -Disabled motor skills and increased risk of accidents
- -Increased risk of serious health problems including stroke, diabetes, high blood pressure, heart disease, Alzheimer’s disease, and certain cancers
Suggested time and how to calculate bedtime
As said by Hello Doktor, the sleep time required for an individual varies according to age, such as:
- -Newborn (0 to 3 months): Sleep duration is 14 to 17 hours per day (previously 12 to 18 hours)
- -Baby (4 to 11 months): Sleep duration is reduced by two hours to 12 to 15 hours (previously 14 to 15 hours)
- -Children (1 to 2 years): Sleep duration is reduced from one hour to 11 to 14 hours (previously 12 to 14)
- -Preschool children (3 to 5 years): Bedtime is reduced from one hour to 10 to 13 hours (previously 11 to 13)
- -School children (6 to 13 years old): Sleep duration is reduced from one hour to 9 to 11 hours (previously 10 to 11)
- -Adolescents (14 to 17 years): Sleep duration is reduced from one hour to 8 to 10 hours
- -Young adult (18 to 25 years old): Sleep duration is 7 to 9 hours (new age category)
- -Adults (26 to 64 years): Sleep duration does not change and stays around 7 to 9 hours
- -Old adults (65 years and above): Sleep duration is 7 to 8 hours (new age category)
To calculate the hours of sleep, start with the time chosen for you to wake up from sleep, the duration of sleep that is appropriate for your age, and also the time period of 15 minutes needed to sleep.
Tips for getting better sleep
- -Exercise regularly. An exercise that is too close to bedtime can cause sleep disturbances
- -Try not to take nap for too long, especially in the evening
- -Try to get up at the same time every day
Before bedtime:
- -Limit intake of alcohol, caffeine, and nicotine. These ingredients can potentially interfere with your sleep and make it difficult to sleep
- -Turn off the electronic device at least 30 minutes before bed. The light from this device will stimulate your brain and make it harder to sleep
- -Practice a relaxing routine before bed, such as bathing or listening to soothing music
- -Turn off the lights just before bed to help your brain ‘understand’ that it is time to go to sleep
Source: Hello Doktor