- HubPages»
- Health»
- Personal Health Information & Self-Help
The Benefit of Sleeping For Health
Do we need sleep?
Are you enough to sleep? How much time do you need for sleep? four hours, five hours, six hours or even seven hours. It depends on us, because we have different schedule of work. Sometimes we can predict when do we sleep? But I often meet the people who have regularly schedule for their sleep. When work over time, it can be sure we less in sleep, right! Maybe we sleep just for three hours or four hours. But do yo know that from sleep can restore the vitality of someone getting better. From the National Sleep Foundation, USA. said that babies must sleep around 80% a day. And then for adult, they need 30% from twenty four hours. It is around 6-9 hours. we don't need only a sleep, but the important thing good quality of sleep.
However in situation right now, everyone is required to work hard with high mobility and busy schedule, to meet the time sleeping for 7-9 hours a day as recommended was not easily fulfilled. In fact, there are many people who sleep only 4-5 hours a day. Of course, this can trigger sleep disturbances while reducing the vitality. Some impacts may be felt if we did not get to sleep enough or less in a quality of sleep, like:
- Impact on the influence of memory.
- Concentration and thought to be declining.
- Influence on the people's behavior, like easily tempered, less friendly, and tend to be aggressive
- Sleep deprivation can also trigger the overweight. Because somebody who sleep less tend to look for sweet and fatty foods.
- It also can increase blood sugar in the body, or which in health terms is called with diabetes.
- Less in sleep can trigger high blood pressure, heart disease, and depression.
If we have good schedule of sleep. At least we can sleep well around 7-9 hours with good quality. From quality of sleep give us a lot of benefit, especially for health. Like:
- Improve the human immune, to make us qualified to see the future.
- Improve our intelligence, thoroughness, creativity, increase mental and emotional abilities as well as the mood remained awake and it is going to be developed.
- Good quality of sleep can also rejuvenates the body's cells function and it can improve metabolism function.
- Sleep can also add vision capabilities and our concentration.
- In addition good quality of sleep also useful to get healthy skin, body and face looks fresh.
Less Sleep
How to reach good quality of sleeping
Although we don't have time to sleep well, at least we try to make it better than before. But I hope start from now, we pay attention to our sleep. Why I said so, because healthy is kind of investment for the future. If we don't prepare start from now, when do we start? preventing is better than healing, right. Don't worry when we don't get good quality of sleep. Here's the tips we can do to reach that. I hope we can learn and try to practice step by step. We don't have to push our self if we don't get accustomed. But learning from small thing will produce bigger thing next time. Here's simple tips from me:
1. We can doing light exercise before go to bed
Stay away from things that can make sleep less soundly. Such as: too full to eat, eat that contains high fat and cholesterol and caffeine intake with time 4-6 hours before bed so that it can stimulate your brain. Actually by doing exercise before bed can also make a person reach the quality of sleep. Exercise was recommended before going to sleep for us by doing stretches for the muscles and joints. And this exercise can be done two hours before bedtime.
2. Healthy lifestyle also needed to reach the quality of sleep
For example during in the spare time of activities there should be an exercise, eating with balanced nutrition, and reducing things that trigger stress, such as smoking.
4. Avoid watching television in the bedroom
Research has proven that people who frequently experience sleep disorders have a television in the bedroom.
3. Children and toddlers also need to sleep in a reasonable time.
Enough sleep will make children physically and mentally to become more conducive. Well, this is the condition which affects the child's intelligence. Based on the research, during sleep all body cells, including muscle cells, liver, kidney, bone marrow, and brain cells to recover.
5. Try a new pillow or mattress.
Is the mattress supports your body correctly? So you do not feel back pain when you wake up? If you don't felt this, replace the pillows so you feel more fresh and new.
6. Avoid caffeine at night
Be aware that caffeine is 10 to 12 hours before bedtime may cause trouble sleeping. Try to avoid soda and chocolate in order to sleep more soundly.
7. Listen to relaxation music.
Get accustomed to listening the relaxation music can make the signals of the body to get ready for bed. Dim the lights and play jazz music or relaxation CD to get a good night's sleep.
8. Try mind and body techniques.
Try to calm the mind and body by creating rituals such as bathing, meditation, and doing yoga poses for relaxation and calm. Ritual repetition will trigger your mind and body that it was time to relax and sleep.
9. Herbal remedies.
These are natural medicines to get sleep well. You can try the tea of chamomile flowers before go to bed or inhale fragrant lavender essential oil to calm your mind, making it easier to sleep soundly.
You can also read:
The Benefit Of Walking
Do anyone like walking? I think all of us like walking. Walking is the easiest activity and we all do this everyday. It's like simple aerobic and I believed that we do it well. Moving another place, like from living room to bedroom we need some walk. Visiting our neighbor we need walk also. Sometimes we don't pay attention from this activity. If we concern and serious doing this activity, we get a lot of benefit behind this. We get more healthy, we get fresh body doing activity all day long after walking.
Comments
- Author
Thanks, urmilashukla23 for great feedback. Your vote are much appreciated here. I believe that you always care with your health and sleep as one of the main factor to get life healthier. Cheers :-)
Prasetio
Great,great, great hub. All the factors included to have a good night sleep. Useful and voted up.
- Author
Your welcome, saif113sb. I hope you enjoy this information. Cheers....
very nice and great information hub. thanks
- Author
Hi, Fluffy77. I give so many thanks to you and you want to share your experience related with sleeping time. I know it looks hard to apply for busy person who has lack of sleep. But they should give more attention to sleeping habit to get good quality sleep and for health reason as well. Take care!
Prasetio
I agree with all the great ideas here, I have and do use many of them myself. Sleep is so very important, I have worked the many 12 hour shifts and been sleep deprived. It's terrible, and does strange things not just to your body but the mind too. This, is also good for those who work night shifts and sleep during the days. I'v done allot of that too. Thanks, voted up!
- Author
Thanks, odette agustin for coming to this hub. I am glad you love this hub. I hope we always care with our health. Cheers...
i love reading healthy and beauty tips..
- Author
Thanks, Support Med for dropping by. I am glad to know my hub useful for others. I hope she will get her quality sleep even they could sleep soundly tonight. I hope the best for us, because sleep is important and become part of our life. We can't deny that we need sleep enough. God bless you. Take care!
I have just spoken with someone who is having a hard time getting sleep and sometimes goes without sleep for days, so I remembered your hub and am recommending that they read it. I believe it will be very helpful to them as they are experiencing some of the symptoms of lack of sleep that you mentioned above. Have a great day prasetio30.
- Author
Good evening, stars439. Thanks for give attention to this hub. There's a ritual we can do after wake up. I hope this also make us healthier than usual. God bless you too.
Prasetio
Very nice hub. Your work shows a sincere intention to adress the need of sleep in many very helpful ways that if followed would do much good. God Bless You.
- Author
Thanks, LizzyBoo. I am glad you want to follow these tips. I thought all the problem come from our self. If we want change the daily habit, I believe you can sleep soundly. You can try this little by little. Try the tips which suitable with your body, never push your self to follow all the tips. But I promise you will get your fresh and healthy body after wake up in the morning and you can start your daily activities.
Blessing, Prasetio
Woow-I have to bookmark your hub. I have a real problems with getting into bed on time. I am always late to bed. When I awake I am sleepy and not myself. I like your hub so much. Thank you for sharing your thoughts with us!!
Lizzy
- Author
Thanks, your Knowledge for visiting this hub and give beautiful comment. I know it hard to sleep in the right time. But if we have a schedule when the time to sleep and when we must to wake up, there's no exception for us to follow this schedule. I think your body will get used to this. This all about rhythms, we don't get all these benefit if don't want to try, right. Thank you very much.
Prasetio
I think its more important when you sleep as to how much you sleep. The body has certain biological rhythms that must be obeyed. Personally i find it very hard to sleep at the right time.
- Author
mquee, Thanks for share your sleep experience. I hope you can try some of these tips. I hope it useful for you. Just try to relax. Have a nice sleep, my friend.
Great sleep tips. I sleep four to five hours a day and can't stay in bed once I wake up. At my age I am sure I need more sleep, I may give some of your tips a try. Thanks for sharing.
- Author
I am glad to meet you again,Sa'ge. This was your third coming in one day. I really appreciate your comment. I know sometimes it difficult to get good quality of sleep. But when we have the key, it looks nice to follow. Thanks for rate this hub. See you again. Peace:)
thank you prasetio, you are so right on getting enough sleep and not just sleep but quality sleep is so improtant.
again you got my votes :D ~aloha~
- Author
Good morning, DREAM ON for coming to this hub. I am glad to know you here. Thanks for share everything about this topic. I am glad to see you here. I hope you can practice my tips above. So you can sleep soundly tonight. See you..
Prasetio
- Author
Hi, my brother Micky. I am glad to see you here and you still concern with your sleeping. It was good for your health. I hope you always stay on the top. Take care!
Prasetio
What a great hub.My mother can't seem to sleep long. She constantly has to get up after 4 hours.She just doesn't feel tired.She is 81.Is it true older people require less sleep.I will try her on some of your tips.Thank you so much.For me I can sleep anywhere anytime.I sometimes don't want to get up from such a wonderful sleep.I feel I have to drag myself out of bed.Why do you think that is?I get about 7 hours a night.I take cat naps to keep me refreshed.You have so many good hubs.I will be back to read more.
It's all good here Brother Man! You're right. I've paid for lack of rest many times, and over a long time it could be dire. God bless you Prasetio!
- Author
Good morning, Peggy. I feel fresh while reply your comment after slept well last night. I get new energy and fresh body. Thanks for coming to this hub. Have a nice dream!
Really good advice Prasetio. Now I must say goodnight! Haha!
- Author
Welcome to this hub, FirstStepsFitness. I am glad to know you here and you liked this information. I hope you can sleep well tonight. Peace:)
- Author
Thanks, Ingenira for coming to this hub and give nice comment. I am glad you want to share your experience experience in sleeping. heavy exercise makes us can't sleep well, but light exercise is good choice and it work, right! Good to see you again.
Prasetio
Very interesting Hub ! Great article flows very well and hopefully I can sleep now :)
I have actually tried vigourous gym workout, and I can't sleep after that, lol. Then, I tried light exercise, and that's ok and helps me to sleep well. :)
- Author
Good morning, Teddletonmr. I hope you slept well last night. Thanks for coming to this hub.
prasetio30, the benefits of sleeping for health is a great hub. Thank you for the information, sleep well and enjoy good health...
- Author
Thanks, LvingFood for share your thought about this topic. I am glad you concern about sleeping. I thought you have good quality of sleep. Have a good day!
- Author
Welcome to this hub, michelle.dragon99. I hope you enjoy this information. Good to see you here
Great tips on helping you to sleep better! I find as my quality of sleep improves I need less of it.
hey prasetio, great information and guide.
- Author
Thanks, Sandy for coming to this hub. If you hardly ever get enough sleep, you can try the simple tips above. I hope you can sleep soundly after practice some to those tips. Have a great day!
- Author
Thanks, carolina for share your thought here. I think beside you have great body, include muscle. You still need enough sleep. So, after wake up you have more power. Like Superman..hahaha. Thank you very much, my friend. I always wait your coming. Prasetio:)
Sleep is important. I know I don't always (hardly ever) get enough sleep.
Great post, Prasetio.. I need all the beauty sleep I can get!
- Author
Good morning, Miranda. I found great positive comment from you. I think you are good person and you are in the right line to take care your body. Healthy is number one and you have done it well. Thank you very much for coming to this hub. I hope you always healthy...amen. Peace :)
- Author
Welcome to this hub, Jonm Clifford. Thanks for share your thought about this topic. I know we can find other important things in life. But I think sleep take a part of this. I am glad yo want to share your sleep experience. The compensation is you change your sleep at night with take a nap. It reasonable my friend. But a little input for me, better sleep enough at night. You'll look fresh in the afternoon. Thank you very much.
Prasetio
It's way too easy to forget that basic things like getting enough sleep, drinking enough water, etc. could prevent a large number of health problems that are prevalent nowadays. Great hub, and one that people should take to heart!
I couldn't agree more, sleep is one of the most important things in life, I often don't get enough quality sleep but when I do I feel so much better. I also love taking a nap in the afternoon whenever possible. Thanks for your helpful article.
- Author
Thanks, Maggie Elaine for give much attention to this hub. I hope you get what you want by reading this hub. It looks terrible when you always get up at 03:00 in the morning every day. I wish you can use my tips to healing your sleep disorder. Sometimes everything comes from ourself. I believe God will help you. I wish the best for you. Take are and have a nice sleep!
Prasetio
- Author
Good to see you again, nifty@50. I was forget to write this. If you don't have much time to sleep at night. You can change it at weekend. And my friend, you have doe it well. Thanks for your input. It is very useful. Have a good day!
- Author
Thanks Bima for pay attention to this hub. Don't worry I'll visit your hub. You are right, my friend. Sleep is the important things to maintain our health. We can't look fresh without sleep, although we still alive, right! Good to see you again. Peace, Prasetio :)
- Author
Duchess OBlunt, thanks you want to share this hub to your oldest son. I hope he will listen to you. Because he need sleep to avoid kind of disease. He has to know about that. I think we don't want it happen with him. Just give him description about the benefit of sleep. I wish he understand and follow your advice. I believe you are good mother who care to your son...amen. I know you like coffee my friend, but better to reduce a little. But thanks for share with us here. Take care!
Prasetio
- Author
Never late to learn, amillar. My friend, you have done it well to get plenty of sleep these days. And you try to life healthy. Better late than never. But I believe you are in top condition right now. Combining between food pattern, exercise, and sleep makes you healthy. Just keep it up. I hope the best for you. Prasetio :)
- Author
Thanks, Kamran100. I hope you enjoy with my presentation and you get inspiration about the benefit of sleep. Good to see you again. Peace!
- Author
My friend, akirchner. Thanks for share your experience about sleep. I found from yourself that you care about sleep. You change the time from sleep at night with take a nap. Good choice for you. I know sometimes we don't have mush time to sleep at night because of work, and it happen to you. But you also have an alternative with take a nap at noon. I hope you enjoy with your work and always fresh all day. Thanks for your compliment to my hub score. Have a good day!
Prasetio
- Author
Thanks, Dolores Monet for give your experience with us. I really appreciate that. That's the useful of sleep for health. Sometimes we underestimate about sleeping. But actually sleep is the important thing in our life. Glad to know your little story about your kids. I hope the best for you. Peace!
- Author
Thanks, daisyjae for dropping by. I agree with you. Sleep is important. Sleep is the rest after doing activities all day.
Prasetio, great article on sleep and sleep remedies. I always seem to wake up around 3:00 in the morning and toss and turn. Maybe I should try some of your techniques of exercise before going to bed. Maybe that would help the sleeping pattern a bit. Very informative article!
I must get at least 5 hrs sleep and then I must catch up on the weekend! Great hub!
Hi ... I'm happy to get emails from you.
Rest (sleep) is very important to maintain our health. Sleep enough and regularly.
You have a great Force and provide good information.
Please visit also our hub - Thank you
- Author
Hi, Kati. I also wait your coming in this hub. Because you are nice person with good attitude. Like: you love green tea which is absolutely good for your health, you like meditation and yoga. I have to admit to you. I have to learn from your dedication in health. Other reason is you are greet sleeper, that's make you felt fresh and younger. When you compare your sleeping pattern and other healthy activities, you always fit and energized.
Thanks for your compliment about my position in HP. It always changed, Katie. Sometimes in the top and sometime in the middle, even in the bottom. This is like human life, always change by the time, right. Good to see your positive comment. I have a new energy. I hope you always healthy...amen.
Prasetio
- Author
You are right, Mentalist acer. Yo have good perception about this topic. Our life can't separated with positive and negative, both of these run together. Thanks for coming. Prasetio
- Author
Thanks, drbj for your compliment to this hub for the information and the pictures. You are wrong perception, my friend. This is some correction. The benefit of walking is not related with sleeping. That's why I choose this word, "you can also read" not " related hub", If I choose related hub, the information has connection or has the same categories. The benefit is not related with sleepwalking.
Thank you very much for coming and give beautiful comment. I really appreciate that.
Prasetio
- Author
Good morning, POP. I hope you enjoy your sleeping and get the fresh body and mind after take a nap. Have a nice sleep!
- Author
Hello, my friend. Thanks for share your experience with your sleeping. I get new tips for you. Reading a book before sleep is good option. Like counting until thousand. It remind me with Mr.bean movie. I am glad you look so healthy. God bless you.
- Author
Good morning, Support Med. I heard a good news from you. I am happy to hear that. Now you can felt the comfortable of sleeping. even for take a nap. I hope you can continue this healthy activity. Thanks for vote this up. Take are!
Great info prasetio. I'm going to share this one with my eldest son - who never sleeps! I can agree with all the points, but I have to say no coffee? YIKES
All excellent advice prasetio. I try to live healthily and make sure I get plenty of sleep these days. I should have read and heeded this advice when I was younger.
Excellent hub. you touch very important topic. effective and useful tips and nice collection of pictures.
Congrats on being at 100 Prasetio! I am a firm believer in getting adequate sleep. Even if I can't get ALL of my sleep at night because I start work at 5:30 a.m., I will take a nap after work to make sure I get some more. I find that without sleep, I tend to slide into being too serious and worried about everything and with sleep, I return to my usual state - perky and ready to go! Great hub, Prasetio - rated up!
I remember when one of my kids was a baby, he got me up (as they all do) every 2 hours or so at night. After a while, I became so stupid, forgetting common words, etc and worried that I was going into early onset Alzheimers until I learned that it was lack of sleep. A good night's rest is so important!
This hub is excellent. Sleep is so important to your health.
Ew what great pictures of people relaxed and rested or resting. I love your The Benefit of Sleeping For Health as sleep is such a powerful tool to good health. I'm a great sleeper, I meditate morning and night and drift off remembering nothing as if I was turned off like a light and turned on again in the morning burning bright and energized. I love your work prasetio and was SO HAPPY to see you on the feed today as one of the top three featured hubbers, no better hubber could ever be hightlighted as such! Made my day. Peace dear friend PEACE :)
Balancing positive distractions against the negetive ones are a routine I find useful.Such as inspiring music,reading,writing(simply keeping a journal);)
Beautiful hub, prasetio, both photos and information.
With regard to your last point: the benefit of walking, just be sure it isn't sleepwalking. That could be dangerous to your health. :)
Interesting and useful hub. I think I'll go take a nap!
I use to have problems with sleeping but now I take a book and I am sure I don't read more the one paragraph and I am off.
Very good hub about how important it is get enough sleep.I have experienced it. I get enough sleep now and have learned how to take a nap if necessary. Voted-up/rated.
- Author
Thanks, TanielHouston for coming and giving well explanation about this topic. I agree with you, when we feel tired it makes us easy to sleep. Like I said before, 7 until 8 hours is the best for us to sleep. Thanks for your compliment about my hub score. I try to stay positive to write and write. I believe we can reach to the top. Thank you very much! Prasetio
Being tired is a big boost to falling asleep fast and quickly. 3-4 hours is very less. I believe the avergae amount at least should be 7 and a half hours. Good hub Prasetio and congrats on reaching your hubscore to 100!!!!
- Author
Good afternoon, Healing Touch. Thanks for share your thought and your sleeping experience here. I hope you can sleep well after read this hub. Let's talk the fact, at least you feel fresh after wake up. But if you felt something wrong in your body after wake up. Like: you felt weak, you don't have power to start your activity, there is a dark circles around the eyes. It mean you less in sleep. I hope the best for you. Have a good day.
Warm regard and Blessing,
Prasetio
Great hub Prasetio,
Great tips for sleep. I know if I do not get eight hours, I am useless.
thanks.
Healing touch
78