According to public health expert Dr. Jagdish Hiremath, these figures match the guidelines of the American Academy of Sleep Medicine and the National Sleep Foundation. The sleep requirement of each person may be slightly different, but on average these are considered correct.

Children need more sleep because their brain and body grow rapidly. As age increases, the brain matures and the need for sleep decreases. For adults, the function of sleep is to recharge the brain, relieve fatigue and maintain emotional balance.

Parents and caregivers can help children get enough sleep. For this, keep a fixed time for sleeping, reduce screen time and keep the environment of the room calm. Especially it is important to explain to teenagers that sleep is as important as studies.

The effects of less sleep are visible immediately. This includes distraction, bad mood, weak immunity. In the long run, this increases the risk of heart disease, obesity, diabetes and depression.

If you want to improve your sleep, some easy methods can help. Make a habit of sleeping and waking up at a fixed time every day, keep the room dark and cool, and stay away from mobile or TV screens before sleeping.

Along with this, avoid taking caffeine or heavy meals at night. A little lifestyle change can improve the quality of your sleep to a great extent. Some physical activity during the day is also necessary so that you can sleep early at night.

Deep sleep is also called slow-wave sleep. This is the deepest and restorative stage of sleep, when both body and mind are completely repaired and restored. During this period, metabolism improves, hormones remain balanced and the immune system becomes stronger. This is the reason why deep sleep is considered essential for both health and mental balance.

Experts say that if deep sleep is not complete then hormones that increase appetite start getting produced in excess in the body, which leads to the desire to eat again and again. Not only this, lack of continuous deep sleep is also associated with problems like depression, mood swings and weak immunity. This stage is even more important in children because growth and learning occur rapidly during this time.

So the question is, if you are not getting deep sleep, how to know it? According to doctors, if after waking up in the morning you feel that your body is burdened, your mind is dull or you have to depend on stimulants throughout the day, then it could be a sign of lack of deep sleep. Apart from this, irritability, depression and constant fatigue also point in this direction.

Experts say that to get deep sleep, first of all the basic sleep hygiene should be improved. Avoid caffeine and alcohol at night, avoid mobile phones and TV before sleeping and keep the bedroom cool and dark. Also try to reduce stress throughout the day, because mental health directly affects sleep.

Another solution is to develop the habit of sleeping early. The body’s biological clock gives the most deep sleep at the beginning of the night. This means that if you sleep late, this important part of sleep will be cut off. Therefore, it is better to sleep as soon as you feel tired.

Sometimes health conditions also interfere with deep sleep. Sleep apnea is a problem in which sleep is interrupted repeatedly and deep sleep remains incomplete. If you constantly wake up in the morning and feel that you have not got enough sleep, then you should get yourself checked by a doctor.

Finally, some medications can also affect sleep. Beta blockers or some antidepressants given for blood pressure and migraine can reduce deep sleep. In such a situation, it is important to consult a doctor.

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