The right amount of sleep is significant, especially for people in the teenage to young adult age bracket. To back this up, scientists recommend a minimum of 7 hours per night. That number jumps to 8-10 hours for teenagers and 9-12 for young children. Middle-aged people are recommended between 4-6 hours, and the regular trend shows an increase in sleep requirements the older and younger a person gets from middle age.
Why You Should Have a Sleeping Schedule
When you sleep is as essential as how long you sleep. This is because your nervous system regulates its activity based on the habits you perform and things you do every day. Brain structures responsible for formulating habits, emotions, and memory are closely connected to those responsible for sleep.
Hence, the patterns you set up before you sleep can become a memory that activates your activity cycle. This setting allows your nervous system to regulate its activity and shut down in a regular pattern. When this is in place, it becomes easier for you to fall asleep when it is close to your preset time.
The Circadian Rhythm
A very important cycle associated with the sleep cycle is the circadian rhythm. It is also affected by light, and it follows the release of the stress-reducing hormone called cortisol in the body. It’s high in the early hours of the morning, inducing wakefulness, and falls in the later hours of the evening, promoting fatigue and a restful state.
This cycle is why you wake up in the morning and sleep at night. When this routine is thrown off, it leads to widespread systemic disruptions due to how the circadian rhythm times the release of other hormones in the digestive, endocrine, and other systems.
How to Keep A Sleep Schedule.
A sleep schedule is most important for the maintenance of the total well-being of the body. Studies show that sleep disruptions can lead to health issues. Research shows that people suffering from chronic sleep deprivation have a higher chance of hypertension, diabetes, stroke, cardiac arrest, psychosis, etc.
As such, a good amount of daily sleep can prevent many dilapidating conditions later in life. Implementing certain habits can help you maintain a healthy sleep routine. These include:
- Not eating heavy meals or drinking too many fluids before bed
- Practicing calming activities before bed, such as reading, stretches, meditations, etc.
- No coffee late at night. And reduce general caffeine consumption.
- Short late naps and reducing the length of afternoon naps.
- Find the proper bedtime, and stick to your schedule set.
All these practices and more ensure you have a healthy sleep and life.
