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It’s not a secret that lack of sleep can lead to many changes in the body and it boosts the risk for complex health problems like heart disease and obesity. When you sleep, the brain sends signals to your body to release compounds and hormones that help you improve your immune system, lower the risk of health concerns, and manage your hunger levels.

The bad news is that you cannot make up for the loss of sleep. No diet or another activity can help you catch up. In fact, sleeping consistently for less than six hours or more than eight hours can damage your health.

Seven or eight hours of sleep ensure longevity

A healthy adult should sleep seven or eight hours a night to boost their health state. Studies show that people who sleep less than seven hours are 12% more likely to experience premature death. Extra sleep is also damaging for your health because the study shows that the ones who sleep more than eight hours are even more likely to die early. Their risk is 30%.

How to get seven or eight hours of sleep

The average adult, including the older one, needs seven to eight hours of sleep. Infants, pre-schoolers, elementary, and teens need more sleep. If you are an adult and you’re getting less than 7 hours of sleep per night, then you need to build some good sleep habits. The following practices can help you.

–          Stay away from stimulants like chocolate and caffeine because they can cause insomnia.

–          A comfy bed facilitates sleep. Your bed should increase comfort and help you sleep peacefully at night. If your bed disrupts your sleep, consider upgrading to one of the best mattresses of 2020. If outside light or noise impedes sleep, install blackout curtains to create a restful environment.

–          Go to bed and wake up at the same time daily. Following a consistent routine will help you fall into a healthy sleep-wake cycle. Creating a bedtime routine for yourself can help you wind down in the evenings to fall asleep easier, too. Reading or warm baths help you get in the sleepy mood.

–          Exercise. Exercising during the day will help you fall asleep faster and sleep deeper. We suggest exercising at least 4 hours before your scheduled bedtime, as exercise right before sleep can make it hard to get good rest.

Not getting enough sleep increase disease risk

Lack of sleep can lead to numerous health issues like obesity, obstructive sleep apnoea, heart disease, and diabetes mellitus. Everyone misses a few hours of sleep from time to time, but chronic lack of sleep or extra sleeping can increase the risk for complex health problems. By following the above recommendations, you can improve your sleeping habits and boost your health state.