Proper sleep is the Key of Effective Work - AatmaBharat

daytime energy, productivity, emotional balance, and even your weight also. Yet many people regularly struggle to urge the sleep we want. Even as the way you are feeling during your waking hours often hinges on how well you sleep at midnight, that the cure for sleep difficulties can often be found in your daily routine.

Unhealthy daytime habits and lifestyle choices can leave you tossing and turning in the dead of night and adversely affect your mood, brain and heart health, system, creativity, vitality, and weight. But by experimenting with the subsequent tips, you'll enjoy better sleep at the hours of darkness, boost your health, and improve how you think and feel during the day.

Sleep Chart

Although sleeping 8-10 hours is good for every age person but there is a perfect chart for different age people and children to run their brain functioning effectively. Let's have a look over it:

• Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day 

• Infants (4-11 months): Sleep range widened two hours to 12-15 hours 

• Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours 

• Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours 

• School-age children (6-13): Sleep range widened by one hour to 9-11 hours      

• Teenagers (14-17): Sleep range widened by one hour to 8-10 hours 

• Younger adults (18-25): Sleep range is 7-9 hours 

• Adults (26-64): Sleep range did not change and remains 7-9 hours

• Older adults (65+): Sleep range is 7-8 hours 

10 tips to Get Proper and More Sleep

1. Lack of exercise, which is a great way to relieve stress and has been linked to better sleep.
2. Don't eat a heavy meal late in the day. A light snack before bedtime is OK.
3. Don't take naps after 3 p.m, and don't nap longer than 20 minutes.
4. Follow a routine to help you relax before sleep (for example, reading or listening to music). Turn off the TV and other screens at least an hour before bedtime.
5. Make your bedroom comfortable, dark, quiet, and not too warm or cold according the current season.
6. Stay away from caffeine and alcohol late in the day.
7. Avoid nicotine completely.
8. Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends.
9. Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.
10. Talk with a doctor if you continue to have trouble sleeping.

Signs that you are not getting enough sleep

If you’re getting less than eight hours of sleep each night, chances are you’re sleep-deprived. You probably have no idea just how much lack of sleep is affecting you. It can lead to a decrease in your productivity, irritability, etc. Following are some common symptoms that show or reflect that person has not taken enough sleep::

1. Yawning
2. Fatigue
3. Irritability
4. Moodiness
5. Forgetfulness
6. Difficulty learning new concepts
7. Depressed mood
8. Lack of motivation
9. Clumsiness
10. Inability to concentrate or a “fuzzy” head
11. Reduced sex drive
12. Increased appetite and carbohydrate cravings

Since not getting enough sleep causes many losses to an individual by making him behave improperly, but sleeping too much can also cause issues like:

1. A weakened immune system, raising your chance of getting sick
2. Feelings of depression
3. Memory problems
4. Wrinkled skin and dark circles under your eyes
5. A lower sex drive
6. Stronger feelings of pain
7. A higher risk of conditions like high blood pressure, diabetes, heart attack, or obesity
8. Bad decision-making
9. Overeating and weight gain

At AatmaBharat, you get a variety of useful information like a business, current situations, daily news, and much useful knowledge. Here in this blog, you get some effective ways through which you can increase the restful sleep hours. Below is some importance of sleep that you should know. 

Importance of Sleep

According to the National Institutes of Health, reduction in the hours of restful sleep causes the following issues:

1. Lowered immune function, frequent colds
2. Higher rates of depression and anxiety
3. Poor mood, energy, and motivation
4. Higher rates of obesity, high blood pressure, heart disease, stroke, Alzheimer's disease, certain cancers, and diabetes
5. Decreased sex drive
6. Inability to manage stress-small problems feel like much larger problems
7. Decreased coordination, athletic performance, and higher rates of accidents
8. Decreased focus, memory, and decision-making abilities
9. Lower levels of self-control, irritability, and more relationship problems