6 Tips To Get More Sleep

For your health, getting a decent night’s sleep is crucial. It’s equally important to eat healthy and exercise. Although everyone’s rest requirements differ, most adults need between 7 and 9 hours each night. However, around the globe, up to 35% of adults need more sleep.

Every day, you must prioritize and protect sleep because insufficient sleep can risk your health and safety. You can read this piece for some justifications for why you should sleep more.

Short sleep, defined as sleeping for fewer than 7 hours each night, has been linked to a higher chance of weight gain and a lower body mass index. (BMI).

Why We Need More Sleep?

  1. Can increase efficiency and focus: 
    Different parts of brain function depend on sleep. Lack of sleep has a detrimental impact on cognition, concentration, productivity, and performance. A specific study on overworked doctors serves as a helpful illustration. It was discovered that physicians who reported clinically significant medical errors were 54%, 96%, and 97% more likely to have a moderate, high, or very high sleep-related impairment. Similarly, children, adolescents, and young people who get enough sleep perform better in school. Finally, studies on children and adults demonstrate that getting enough sleep improves problem-solving abilities and memory performance.

  2. Can improve performance and concentration: 
    Sports ability is enhanced by sleep. Numerous studies have demonstrated that getting enough sleep improves problem-solving abilities, muscular strength, endurance, and fine motor skills. Additionally, being rest-deprived may make you more prone to accidents and less motivated to work out. Therefore, having enough sleep might be all you need to improve your performance.

  3. May strengthen your heart: 
    Your risk of heart disease may increase if you get poor quality or insufficient sleep. Compared to 7 hours, each hour less sleep is linked with a 6% higher risk of heart disease and all-cause mortality. Furthermore, those with obstructive sleep pane, marked by disrupted breathing while they sleep, appear more susceptible to high blood pressure when they get little sleep. Compared to those who slept for seven hours or more each night, people who snoozed for fewer than five hours had a 61% higher chance of developing high blood pressure. Interestingly, adults who sleep too much—more than 9 hours—have a higher chance of developing heart disease and high blood pressure.

  4. Reduces the risk of type 2 diabetes and sugar metabolism: 
    Short sleep is linked to a higher chance of type 2 diabetes and insulin resistance, in which your body has trouble utilising the hormone insulin. It is hypothesised that lack of sleep can lead to behavioural changes like poor decision-making, increased food consumption, and physiological changes like decreased insulin sensitivity, increased inflammation, and changes in hunger hormones. Additionally, a lack of sleep increases the chance of developing metabolic syndrome, obesity, and heart disease. These elements also raise your chance of developing diabetes.

  5. Affects social interactions and feelings: 
    Losing sleep makes it harder to control your emotions and communicate with others. We struggle more when we are exhausted to regulate our public displays of emotion and behaviour. For example, we may be less able to react to humour and demonstrate empathy when tired. Additionally, those who consistently lack slumber are more likely to avoid social gatherings and experience loneliness. Making sleep a priority can help you become more social and better your relationships with others. Never hesitate to ask a friend, family member, or healthcare provider for support if you experience loneliness or emotional outbursts. 

  6. May aid in weight loss or upkeep: 
    Adults who slept for fewer than 7 hours a night were found to have a staggering 41% higher chance of becoming obese. While sleeping more hours did not raise the possibility. Numerous factors, including hormones and the desire to exercise, impact how much sleep contributes to weight increase. For instance, a lack of shuteye causes ghrelin levels to rise while leptin levels fall. Leptin and ghrelin are two hormones that affect how hungry or satiated we feel. Therefore, it could make us feel more famished and overdo it.

Lack of sleep may make you desire foods that are higher in sugar and fat due to their higher calorie content to make up for lack of energy. To make things worse, feeling exhausted after a night of insufficient sleep might make you lack the motivation to work out, walk, or engage in physical activity. Therefore, putting slumber first will help maintain a healthy life.


“Saral hu Saadharn nhi” (Simplicity is not Ordinary). This phrase encapsulates her entire existence. A woman of few words, a daydreamer, who is certain that there is life beyond stars. An HR professional who began her writing journey when corona knocked on our doors. A Content Writer, Screenplay Writer, and published Author. She is die-hard romantic and that reflects in her quotes, poems and short stories and currently working on her first book. She enjoys cooking, dancing, singing, travelling, and is a huge Bollywood enthusiast. She is a wife, a mother and a friend you can most certainly rely on.

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