A deep, undisturbed sleep should be the norm, but modern lifestyle is taking a toll on the sleep cycle. Research says that maintaining a consistent sleep schedule is responsible for proper heart and metabolic functioning. People who have an erratic sleep schedule tend to see a negative impact on their heart and overall functioning. According to a recent study, 59% Indians surveyed get less than 6 hours of uninterrupted sleep, which directly impacts their health in the long term. And while everyone needs a different sleep schedule, here is what the National Sleep Foundation says on how much sleep is necessary for proper human functioning.
This is based on evidence-based guidelines for sleep needs of various individuals, depending on their lifestyle, and development requirements that differ based on age. Here are some key recommendations:
- Newborns: 14-17 hours
- School-age children: 9-11 hours
- Teenagers: 8-10 hours
- Adults (18-64 years): 7-9 hours
- Older adults: 7-8 hours
12 Science-Backed Sleep Hacks You Need Tonight
The brain is wired for sleep, and getting enough sleep is imperative to maintaining metabolic functioning as well as social interaction. According to sleep science, the hidden power of deep sleep lies in brain wave synchronization, tissue repair, and the processing of memory. Now, let's discover how to get deep, undisturbed sleep for proper cognitive function, hormone regulation, and metabolic health.
- Regulate the Circadian Rhythm: The key to unlocking the deep sleep paradigm is to develop a consistent sleep schedule and follow proper sleep hygiene. Once there is a loss of sleep, the sleep credit can't be supplemented by sleeping on the weekends.
- Morning Sunlight Exposure: This involves the importance of morning sunlight exposure for the secretion of melatonin. Melatonin is a hormone that regulates sleep-wake cycles and is commonly used as a dietary supplement to improve sleep quality and manage sleep disorders. But, it is important to know that there needs to be precautions and safety protocols when consuming dietary supplements.
- The Stimulant Curfew: Any stimulants that can disturb sleep, like caffeine, need to be regulated, as avoiding caffeine and alcohol is essential in the evening. This is critical for maintaining sleep quality.
- Build A Restorative Sleep Environment : This can be created by regulating the temperature of the bedroom. The science behind having a cool bedroom (16-19 degrees Celsius) for optimal sleep as the core temperature of the body drops when it's time to rest.
- Total Darkness: In an ideal sleep environment, even ambient light disrupts melatonin production, which directly influences sleep quality and how deep the sleep cycle will be.
- Sound and Comfort: People can use white noise machines or soothing music that calms the nervous system can help create a great sleep environment. Investing in a comfortable mattress or pillow that is lined with memory foam can make the sleep cycle much more comfortable and deeper.
- Pre-sleep Hacks for a Calmer Mind: In order to get a complete rest and undisturbed sleep every day, it is important to foster pre-sleep habits that will help make sleeping easier.
- The Blue Light Blackout: An increased exposure to blue light on screens can hamper the circadian clock that is responsible for sleeping on and waking up on time.
- Practical Tip: One hour before bed, try to remove all screen exposure and keep screens out of the sleep environment.
- Breathing Exercises: The 4-7-8 breathing technique can help regulate the sleep hormone. This calming technique involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds, which promotes relaxation and reduces anxiety.
- Progressive Muscle Relaxation: For deeper sleep, simple techniques like a body massage or a hot bath can relax the muscles and send the entire body into a relaxed state.
- Timed Diet and Exercise: A moderate level of daytime exercise, but not too close to bedtime, can aid in deep sleep. Another way to ensure deep sleep is to avoid consuming heavy, spicy meals close to sleep time to enhance slow-wave sleep.
Out of these ten health hacks for deep sleep, all of them work in creating a sleep cycle that can result in enhanced productivity and overall functioning. They have been self-tested over a course of three years and backed by scientific research. While there are factors that can disrupt the sleep cycle, it is imperative to create a sleep bank, so there is sleep credit and not sleep debt.
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
Read More: Sleep Apnoea Can Lead To Stroke; How The Deadly Conditions Are Linked
References:
59% Indians surveyed get less than 6 hours of uninterrupted sleep. (2025).
Sleep Deprivation and Deficiency - How Sleep Affects Your Health. (2022).
Sleep and Performance - American Thoracic Society. (n.d.).
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