Every year, on the third Friday in March, people worldwide celebrate World Sleep Day. The goal of this day is to bring attention to how important sleep is and how it affects our health.
This year’s theme for World Sleep Day is “Better Sleep, Better Life, Better Planet.
“Better Sleep, Better Life, Better Planet.
Theme for World Sleep Day 2023
The following is the recommended number of hours of sleep per day based on age group:
| S.no | Section | Age Group | Hours of sleep reqd. |
| 1 | Newborns | 0-3 months | 14-17 hours |
| 2 | Infants | 4-11 months | 12-15 hours |
| 3 | Toddlers | 1-2 months | 11-14 hours |
| 4 | Preschoolers | 3-5 year | 10-13 hours |
| 5 | School-aged children | 6-13 years | 09-11 hours |
| 6 | Teenagers | 14-17 years | 08-10 hours |
| 7 | Adults | 18-64 years | 07-09 hours |
| 8 | Older adults | 65+ years | 07-08 hours |
It’s essential to remember that only general guidelines and individuals may require more or less sleep depending on their needs.
To ensure better sleep,
- It is essential to have good sleep hygiene.
- Maintain a regular sleep schedule.
- Avoid caffeine, alcohol, and nicotine.
- Maintain a comfortable sleeping environment.
- Try to relax by doing yoga, meditation, or deep breathing exercises.
It is also essential to seek medical help if you experience persistent sleep problems or symptoms of insomnia.
Impact of Sleep Deprivation:
Sleep deprivation occurs when an individual does not get enough sleep. Here are some of the consequences of sleep deprivation:
- Emotional Instability: Sleep deprivation can cause emotional instability, including mood swings, irritability, and anxiety.
- Cognitive Impairment: Not getting enough sleep can cause problems with your memory, your ability to focus, and your creativity.
- Mood Disturbances: Insomnia can cause mood disturbances, including irritability, anxiety, and depression.
- Impaired Cognitive Functioning: Insomnia can impair cognitive functioning, including memory and concentration.
- Health Problems: Many health problem s, like obesity, diabetes, heart disease, and stroke, are linked to insomnia.
- Increased Risk of Accidents: Accidents and injuries are more likely to happen when you don’t sleep enough because your judgment and reaction time are affected.
- Health Problems: Many health problems, like obesity, diabetes, heart disease, and stroke, are linked to not getting enough sleep.
- Insomnia: People who have insomnia have trouble getting to sleep or staying asleep.
Here are some of the consequences of insomnia:
- Daytime Fatigue: Insomnia can cause daytime fatigue and impair work and social functioning.
- Mood Disturbances: Insomnia can cause mood disturbances, including irritability, anxiety, and depression.
- Impaired Cognitive Functioning: Insomnia can impair cognitive functioning, including memory and concentration.
- Health Problems: Many health problems, like obesity, diabetes, heart disease, and stroke, are linked to insomnia.
Sleep is essential for overall health and well-being. Maintaining a regular sleep schedule and getting enough sleep according to individual needs is vital. Lack of sleep and insomnia can hurt your physical and mental health, ability to get things done, and quality of life. So, putting rest first and seeing a doctor if sleep problems happen is essential.
In conclusion, prioritizing our health and wellness is essential for living a fulfilling life. By using these techniques every day, we can improve our physical, mental, and emotional health and live a happier, healthier life.
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