Sleep: Why It Matters and How to Improve It

55 % of Indians say they are tired most of the time. 33% of Indians rate their quality of sleep as "fair" or poor. On an average, Indians need 6-8 hours of sleep every night to be able to meet the recommended amount of sleep for good health.

Why is it that certain people feel refreshed after only five hours of sleep while others require nine or more hours to feel refreshed? The reason is lifestyle, genetics, the level of stress, diet, screens and age. The habits that were formed during childhood, such as irregular bed time, can be carried through adulthood.

However the universal truth is that adequate sleep is vital for good health, energy and focus. In today's India which is filled with late-night calls to work, exams, irregular meals and endless screens, many adults do not have the required seven to eight hours of rest.

Sleep Needs Through Life

• Infancy: Babies can sleep for up to 18 hours in a day with short cycles and longer REM sleep to allow for rapid growth.

• Childhood: Children who attend school require 9-11 hours of energy for joy and to learn. A set bedtime can help.

• Teens: They tend to have a late night but get up early to attend school, and they usually only get 6-7 hours instead of 8-10. The lack of sleep can lead to mood swings, acne and a lack of concentration.

• Young adults (18-29): Sleep is often reduced between 5 to 6 hours because of research, stress at work or the use of social media. In the long run, sleep deprivation increases the risk of developing chronic diseases of the lifestyle.

• Adults (30+): Most need an average of 7-8 hours. "Weekend catch-up" sleep actually causes the body clock to be disrupted even more.

• Older adults (60+): Sleep becomes less, sluggish, more fragmented, and with more naps during the day. Problems with insomnia or sleep apnea can be common.

What Does Normal Sleep Look Like?

Sleep cycles last 80-120 minutes, repeating 4-5 times per night:

1. Phase 1 - Sleeping lightly, easy to wake up.

2. Phase 2 - The body temperature decreases, the heart rate decreases.

3. Phase 3 - The beginning of a deep sleep, repair of tissues begins.

4. Phase 4 - Restorative deep sleep and difficulty to get up.

5. Sleeping in the REM- Brain remains active. Dreams take place and memory consolidation occurs.

Why Sleep Matters

Consider sleep as your body and brain's healing system. When you're resting:

• The brain cleanses itself of toxins and sharpens concentration.

• The body repairs tissue and increases the immune system.

• Hormones such as leptin and ghrelin help to regulate appetite.

• The regulation of insulin is essential to maintain a healthy metabolism.

Lack of sleep can trigger cravings for fried, sugary foods and caffeine. All often found within Indian diets. Natural supports such as a magnesium dietary supplement or a magnesium bisglycinate supplement will help relax muscles, relax nerves, as well as increase the quality of sleep.

Risks of Poor Sleep

Even a loss of 1-2 hours sleeping each night could:

• Increase the amount of cortisol (stress hormone).

• Reduce glycogen (energy storage).

• Induce irritability, mood swings and poor concentration.

• Increase the risk of developing diabetes and hypertension, obesity as well as heart disease and depression.

• The risk of accidents is increased from workplace accidents to road accidents (a grave problem for Indian roadways).

Better Sleep Habits - What You Can Do

• Reduce screen time: Limit screen time by avoiding laptops, mobiles, or TV for at least a couple of hours prior to going to bed. Blue light slows down the release of melatonin.

• Resetting your mind: Meditation, journaling and breathing exercises can help reduce stress.

• Traditional remedies: Warm turmeric tea, chamomile, or ashwagandha supplements help to relax.

• Magnesium for support to sleep: Include magnesium supplementation to your routine at night to help you relax naturally and get better sleep.

• Follow a sleep schedule: Inculcate a scedule that allows you to sleep and wake up at the same time each day, especially on the weekends.

• Improve your space: Maintain it cool as well as dark and peaceful. Make use of fans, curtains and white noise.

• Let your senses relax: Use lavender oil or take a warm bath before bed.

• Be mindful of your diet: Avoid late-night fried food and heavy meals. Also avoid the consumption of excessive tea or coffee. Magnesium-rich food items like seeds, nuts and leafy greens aid in better sleep.

• Keep active: Regular exercise encourages more restful, deeper sleep - simply avoid intense exercises late at night.

Final Word

Whatever your age or lifestyle, sleep is not an option but an absolute necessity. Prioritizing rest, developing healthy habits, and utilizing natural remedies such as a magnesium supplement to your diet can boost your focus, energy and overall health.