Rest connotes a condition in which the body is in decreased state of activity with the consequent feeling of being refreshed while sleep is a state of rest accompanied by inactivity and altered consciousness.
Most people can fall asleep easily and remain asleep until the desired waking time. Conversely, others rarely fall asleep without a struggle and then when they do, sleep is fragmented.
No rigid formula exists for the regular intervals and duration of sleep but it is important that each person follows a pattern of rest that maintains well-being.
Despite individual variations, recommended daily sleep requirement is as follows:
- Infants : 14 to 20 hours
- Growing children : 10 to 14 hours
- Adults : 7 to 9 hours.
Dangers of not getting adequate sleep or bad sleep pattern are numerous, few are:
- Decreased competence and productivity at work.
- Undermined energy and reduced sense of self
- Risk of sleep-related motor-vehicle accidents.
- Mental illness or psychiatric disorders e.t.c
Tips on how to get adequate sleep
- Have a sleep dairy : This provides more specific data on your sleep patterns over a long period of time with which you can evaluate yourself.
- Have a bedtime routine especially for children ,this helps compliance.
- Prepare a restful environment : This can be created by having a comfortable bed,clean and tight bed linens, enough bed coverings, desired temperature of the room, adequate ventilation, quiet room,for some it could even be a certain smell or fragrance.
- Having a warm bath before going to bed. Back rub or body massage too helps
- Eat appropriate bedtime snacks and beverage that can promote sleep e.g toast, crackers, a glass of fruit juice. Always avoid bedtime foods & beverages that interfere with sleep.
- Get your mind off work or work related issues especially when you want to go to bed.
- Think about sweet memories or reminisce on good and lovely things.