While a modern lifestyle is extremely demanding, most people, especially youngsters, cut their sleep short due to work and social obligations or getting some free time.
What they do not realize is that a lack of sleep can be dangerous for their health in the long run. While most adults need at least seven hours of sleep, some average just five or fewer hours of sleep each night.
According to experts, even though it may seem enough, regularly getting only five to six hours of sleep every night can cause sleep deprivation, harming your mental and physical health and increasing the risk of issues like anxiety, trouble focusing, and chronic illness.
What happens when you get only 5-6 hours of sleep?
A few drawbacks of insufficient sleep include:
Mental health effects
Over time, however, sleep deprivation causes mental health issues, ranging in severity from mood changes to increased chronic disease risk. Along with that, you may also have trouble thinking clearly, memory issues, anxiety, depression, and difficulty focusing.
Weak immunity
According to experts, depriving yourself of sleep raises the risk of a weak immune system that causes many metabolic issues like type 2 diabetes, high blood pressure, heart disease, etc.
Reduced life expectancy
A 5-6 hour sleeping schedule is linked to a 15 per cent higher risk of death from any cause.
Increased risk of accidents
Experts say a lack of proper and regulated sleep increases the risk of injury and accidents, like feeling groggy while driving.
Cognitive effects
Not sleeping enough impairs memory, reduces concentration, and makes you feel blank most of the time.
Visible effects
According to doctors, puffy eyes and dark circles under the eyes can be signs of sleep deprivation.
Ways to determine your sleep needs
It has been researched well enough that most adults need at least seven hours of sleep every night. And so, it is important to monitor your sleep patterns, quality, and other factors that may be affecting them using a sleep diary or app. Experts say age and genetics are the two main factors that determine how much sleep you need. Children and teens need more sleep than adults. Also, it is not just about how much time you sleep, as quality matters too.
The need to sleep changes with age. Below are the recommended number of hours of sleep each night by age group:
- 18 years and older: 7-8 hours per day
- 13-18 years old: 8-10 hours per day
- 6-12 years old: 9-12 hours per day
- 3-5 years old: 10-13 hours per day
- 1-2 years old: 11-14 hours per day
How to get proper sleep?
Doctors say if you have been struggling with sleep hygiene, you can try and be consistent with the following habits:
Sleep environment
Make sure your bedroom is cool, dark, and quiet, and always use blackout curtains.
Evening habits
Do not eat large meals for dinner. Also, never drink alcohol four hours before going to bed.
Screen time
Ban all electronic devices in the bedroom and do not watch the screen at least 30 minutes before bedtime.
Healthy lifestyle
Always stay active – exercise and eat a healthy, fresh diet
Caffeine
Avoid the intake of caffeine – tea or coffee – at least 10 to 12 hours before your bedtime.