Is there a perfect way to get more sleep?A new study was published in a journal Science of total environment Discover the best ways to improve your sleep. The Centers for Disease Control and Prevention (CDC) says 35% of American adults don’t get enough sleep on a regular basis.
Lack of sleep can increase your risk of obesity, diabetes, high blood pressure, heart disease, stroke, and mental health problems. Older people tend to go to bed earlier, but sleep deprivation among young adults is a major concern, according to the National Institute on Aging.
This article discusses the role of ambient temperature in regulating sleep cycles.
Ambient temperature to promote sleep
Dr. Amir Baniasadi of the Hinda Arthur Marcus Institute on Aging said:
“These results highlight the potential to improve sleep quality in older adults by highlighting the importance of optimizing the thermal environment in the home and individually adjusting the temperature based on individual needs and circumstances.” doing.”
The study found that older people slept perfectly when the nighttime ambient temperature was between 68 and 77 degrees Fahrenheit.
We also observed that sleep efficiency decreased as the temperature increased from 77°F to 86°F. Maintaining an ideal room temperature is important for increasing sleep.
The minimum amount of sleep required for brain function
Studies often suggest that at least 7 hours of sleep is important for brain health, but this value can be increased by a number of factors.
Getting more sleep has several mental health benefits. Metabolic processes and DNA repair occur during the sleep phase and are critical to overall health. Using various home remedies to get more sleep can solve many problems without going to the doctor.
Adjust your thermostat to between 68 and 77 degrees Fahrenheit before bed. Overheating is also not recommended. If you wake up feeling tired, the ambient temperature in your bedroom can help you feel better.
How much sleep do you need by age?
Seven to nine hours of sleep is generally considered ideal for physical and mental health.
However, after the age of 40, sleep requirements may increase depending on the amount of physical activity and stress levels. Even children need long sleep for normal growth. The role of room temperature must be emphasized to increase sleep and improve health.
However, quality is more important than sleep duration. Deep, deep, and comfortable sleep helps your body function, and intermittent sleep affects your body’s metabolic processes.
To get more sleep, wear comfortable clothes, set the thermostat to ambient temperature, and take a warm shower before bed. However, those suffering from clinical conditions such as insomnia should seek proper medical advice.
Indranil Biswas is a nutritionist and personal trainer with a degree in nutritionist and personal training, specializing in sports nutrition and strength training.
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