Have you ever wondered why you feel so restless or sluggish if you don’t sleep well throughout the night? You feel disoriented and you can’t concentrate. Well, there is a huge connection between your sleep and your mood. Sleep deprivation affects your health creating health problems, affects your well-being and your mood as well.
Your mood is really bad if you don’t get a good night sleep. You tend to snap at people, you feel irritated, sad and stressed if you don’t sleep well. This is mainly due to the area of the brain called the amygdala which process your emotions and the reason for the link between your sleep disorder and your mood disorder is this part of the brain.
The Effects Of Chronic Sleep Problems:
Severe sleeplessness can be far more dangerous than just getting irritated or sluggish. It can be the main reason for depression, anxiety, stress and mood disorder. Some people even experience mental disorder due to lack of sleep. Insomnia or sleep problems are the main reason for major depression among many people. Insomnia is an alarm to a mood disorder. People who suffer from sleep apnea and disrupts sleep throughout the night are also more likely to get into depression.
How Much Should You Sleep?
Well, once this question is put up, the random answer would be 8 hours of sleep. But that is not true for everyone, because sleep varies with age. It can vary from person to person also. The National sleep institute(NSI) mentions that sleeping hours differ as per age:
A newborn would require 14 to 17 hours of sleep every night(0-3 months)
- Infants require 12 to 15 hours a night(4-11 months)
- Toddlers require 11 to 14 hours of sleep every night(1 to 2 years)
- Preschool-Agechild would require10-13 hours a night(3-5 years)
- School-age children would require 9-11 hours a night(6-13 years)
- Teenagers would need 8-10 hours a night(14-17 years)
- Young and adults would require 7-9 hours a night(18-64 years)
- Older adults would need 7-8 hours a night(65+ years)
How To Improve Your Sleep And Mood?
There are many simple remedies to improve your sleep before going to the doctor. Some small lifestyle changes can bring a big difference to your sleep and mood.
Limit Naps During The Day:
It is actually tempting to get some sleep during the day, but try to limit day time sleep to the maximum and try to sleep during the night. Make sure to keep alarms and take power naps to stay fresh, but don’t take a long nap.
Maintain A Sleep Schedule:
Prepare a sleep schedule to hit the bed and wake up at the same time every day. Make sure to follow this schedule and don’t skip the weekends.
Avoid Alcohol & Caffeine:
Try to avoid alcohol, nicotine, and caffeine to the maximum. Make sure to reduce these gradually and get some quality sleep.
Plan Your Meal:
Plan your meal and stick to the same schedule. Make sure to have your dinner which is light and healthy two hours before you hit the bed and keep in mind that it is always healthy to eat like a beggar during the nights.
Your Mattress Matters:
To get a good night’s sleep a good mattress is vital. You need to get quality and uninterrupted sleep for that a quality mattress is very important. You can check out for a good mattress manufacturer and buy a mattress online.
Regular exercise plays a major role in keeping your health and also aids in getting sleep. Make sure to check the right time to do workouts and avoiding exercise just before sleep is not a good idea.
This helps in keeping you in the pink of health, Happy Sleeping!