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It is a universal fact that sleep plays an important role in maintaining mental and physical health, the amount of sleep required is controversial. Some people wake up refreshed after only 5 hours of sleep, while others struggle to keep their sleepiness under control from 9 to 10 hours, or even longer. According to sleep experts, sleep needs vary from person to person based on sleep quality, patterns, activity, level, individual circadian rhythm, and age. “Sleep requirements are based on age, sleep quality, patterns, physical activity, circadian rhythmWith age being the most dominant factor, sleep requirements decrease from 16-18 hours in newborns to 7-8 hours in adolescence. Sleep requirements, which change from adults to seniors, vary according to lifestyle, work profile and illness,” says Yogesh A Gupta, M.D., M.D., a consultant physician at Sterling Hospital.
In agreement, Dr. Minesh Mehta, Senior Physician and Critical Care Specialist at Sharbi Multidisciplinary Hospital, Ahmedabad, from newborns to the elderly, sleepy Requirements change significantly. “But individuals have subjective sleep requirements, as there is no standard prescription that fits everyone. Lifestyle with activity level Specify the number of hours required. For example, athletes are encouraged to sleep more than normal people. The average adult needs 7-9 hours of sleep for a healthy sleep pattern. Anything that goes up and down regularly is an indication of poor health,” he explained.
Furthermore, he added that certain lifestyle factors and routines also play a big role. overslept It is a compensatory effort to nullify the sleep debt that has formed. Feeling depressed or anxious can lead to excessive sleep. Being unable to manage your routine and putting yourself in a painful physical condition can also lead to oversleeping. Substance use, such as drugs and alcohol, disrupts circadian rhythms and can lead to oversleeping.Medical conditions such as obesity and neurological disorders epilepsy can also be a factor. Surprisingly, genetic factors also play a role in maintaining or disrupting healthy sleep cycles,” he added Dr. Mehta.
As such, the amount of sleep you get depends entirely on your personal health and circumstances. “Active people can feel energized even with five to six hours of sleep. energy level Despite 9-10 hours of sleep. Your sleep essentials, customized to your body’s requirements, will determine your energy levels accordingly,” emphasized Dr. Gupta.
How many hours of sleep do you need? (Source: Getty Images/Thinkstock)
Now that it’s established that sleep requirements vary depending on a variety of factors, it’s time to address another important question. Is it healthy? Consistently sleep less than 5-6 hours Or more than 9-10 hours?
Dr. Viswesvaran Balasubramanian, Consultant in Interventional Respiratory and Sleep Medicine, Yashoda Hospitals, Hyderabad, said:Only when short sleep time When associated with impairment of health or daily activities, it becomes morbid and requires evaluation. Also, from 9 to 10 hours he’s not proven to be healthy either. ”
Dr. Gupta also said that people who need more than normal sleep must get rid of the idea that they are unhealthy. If sleep negatively affects health minus the health index, it becomes a concern. headacheIf you experience hypersensitivity due to oversleeping, drowsiness, swelling of the face, etc., please see a doctor as soon as possible. ”
This is because oversleeping is associated with many health effects. “Oversleeping increases multiple health risks and worsens medical conditions in the long term. Increased inflammation, weakened immunity, and potential risk of chronic disease are negative consequences. Increased risk. Diabetes mellitus, obesity, headaches and back pain are also some of the side effects. Serious health problems include an increased risk of heart disease. strokeElevated stress levels are also a by-product for those who oversleep,” Dr. Mehta added.
So how do you make sure you get enough sleep? “In addition to regular exercise and a healthy diet, getting enough sleep is essential to maintaining both physical and physical health. mental healthDr. Sibasish Dey, Head of Medical Affairs, Asia and Latin America, ResMed, said: He shared the following tips for improving your sleep cycle.
*Avoid sleeping late on weekends to avoid disrupting your circadian rhythm and making it harder to fall asleep on weekdays.
* Avoid long naps, especially after 4:00. These can make falling asleep more difficult and cause oversleeping.
*Establish a consistent sleep routine to prevent lack of sleep sleep at the same time every day.
* Keep a sleep diary to monitor your sleep patterns and health.
• Perform nighttime rituals to keep the room dark and quiet.
(Next in the series: Effects of the winter season on sleep)
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