New Delhi, Oct 17 (Mirror): Our sleep quality and quantity affects every single aspect of our lives, from our mood to concentration levels.
You may never have given it a second’s thought – but sleep is just as important for good health as diet and exercise. To feel at our best, it’s vitally important to get this one thing right. But with life moving at a faster pace than ever, this is much easier said than done.
With upsetting world events and the cost-of-living crisis showing little sign of calming down, it’s no wonder many of us are caving in to that enemy of snooze – stress and anxiety. But it can often be hard not to ruminate when trying to go to sleep, as this can often be the only bit of ‘downtime’ we get.
In an effort to help us all rest more easily, Kora Habinakova, a sleep expert at Sleepseeker, has answered your most pressing sleep-related queries.
How much sleep do I need?
There are many factors which influence how much sleep we need. For the average adult, a minimum of seven hours is recommended, but you should aim for eight good quality hours of sleep. As children and teens are still growing, they need a little bit more sleep, to help aid their physical and mental development. Children aged 3-12 should have around 10 hours, while teens (12-18) should have anywhere between 8 and 10 hours.
How does sleep affect my mood and mental well-being?
The research between sleep and mental health is complex but as a general rule, problems with your sleep can affect your mental wellbeing. Not getting sufficient sleep can increase a person’s irritability and anger levels. This is because our brain cannot function as well when we do not get enough sleep and suppresses the emotional centre of the brain.
In the same way, sleep affects the way in which we handle stress, which can have a significant impact on our day-to-day lives. We recommend making a good effort to make sure you are getting enough hours of sleep. If you find yourself being unable to get enough good quality sleep, we advise re-assessing your habits, such as if you’re using your phone too close to bedtime and seeing if there’s anything you could change.
What role does diet and nutrition play in sleep?
The foods you eat and the timings of your meals can influence how easily you fall asleep and how restful the night is. A light snack before bed is recommended, especially for insomniacs as having a small amount of food in your system can help you to sleep and will prevent any hunger-related disturbances. We recommend incorporating food and drinks such as turkey, fatty fish and herbal teas into your diet as these can improve your sleep quality.
How does technology and screen time affect my sleep?
We’re all guilty of going on our devices before bedtime, but this has an adverse effect on our ability to sleep. The blue light prevents the production of the melatonin hormone, which aids sleep. Scrolling through work email or doing work right before bed can also trigger anxious thoughts and make it harder to calm your brain. Think about setting an alarm to tell yourself to stop screen time in good time before bed. Instead, consider listening to music or reading a book.
Is napping good for you?
Contrary to popular belief, napping can be good for you. A daytime nap can increase your alertness and help with your memory but there are a few mistakes we make when it comes to napping, that often lead to us feeling worse. The right nap length should be around 20-30 minutes long if your goal is to wake up feeling energised. Kora continues: “A good night’s sleep is vital for everyday functioning and your long-term health, so if you are struggling to find an answer to your sleep-related problems or if you find that your quality of sleep is consistently low we recommend that you contact your doctor for professional medical advice”
Our sleep quality and quantity affects every single aspect of our lives, from our mood to concentration levels.
You may never have given it a second’s thought – but sleep is just as important for good health as diet and exercise. To feel at our best, it’s vitally important to get this one thing right. But with life moving at a faster pace than ever, this is much easier said than done.
With upsetting world events and the cost-of-living crisis showing little sign of calming down, it’s no wonder many of us are caving in to that enemy of snooze – stress and anxiety. But it can often be hard not to ruminate when trying to go to sleep, as this can often be the only bit of ‘downtime’ we get.
In an effort to help us all rest more easily, Kora Habinakova, a sleep expert at Sleepseeker, has answered your most pressing sleep-related queries.
How much sleep do I need?
There are many factors which influence how much sleep we need. For the average adult, a minimum of seven hours is recommended, but you should aim for eight good quality hours of sleep. As children and teens are still growing, they need a little bit more sleep, to help aid their physical and mental development. Children aged 3-12 should have around 10 hours, while teens (12-18) should have anywhere between 8 and 10 hours.
How does sleep affect my mood and mental well-being?
The research between sleep and mental health is complex but as a general rule, problems with your sleep can affect your mental wellbeing. Not getting sufficient sleep can increase a person’s irritability and anger levels. This is because our brain cannot function as well when we do not get enough sleep and suppresses the emotional centre of the brain.
In the same way, sleep affects the way in which we handle stress, which can have a significant impact on our day-to-day lives. We recommend making a good effort to make sure you are getting enough hours of sleep. If you find yourself being unable to get enough good quality sleep, we advise re-assessing your habits, such as if you’re using your phone too close to bedtime and seeing if there’s anything you could change.
What role does diet and nutrition play in sleep?
The foods you eat and the timings of your meals can influence how easily you fall asleep and how restful the night is. A light snack before bed is recommended, especially for insomniacs as having a small amount of food in your system can help you to sleep and will prevent any hunger-related disturbances. We recommend incorporating food and drinks such as turkey, fatty fish and herbal teas into your diet as these can improve your sleep quality.
How does technology and screen time affect my sleep?
We’re all guilty of going on our devices before bedtime, but this has an adverse effect on our ability to sleep. The blue light prevents the production of the melatonin hormone, which aids sleep. Scrolling through work email or doing work right before bed can also trigger anxious thoughts and make it harder to calm your brain. Think about setting an alarm to tell yourself to stop screen time in good time before bed. Instead, consider listening to music or reading a book.
Is napping good for you?
Contrary to popular belief, napping can be good for you. A daytime nap can increase your alertness and help with your memory but there are a few mistakes we make when it comes to napping, that often lead to us feeling worse. The right nap length should be around 20-30 minutes long if your goal is to wake up feeling energised. Kora continues: “A good night’s sleep is vital for everyday functioning and your long-term health, so if you are struggling to find an answer to your sleep-related problems or if you find that your quality of sleep is consistently low we recommend that you contact your doctor for professional medical advice”
