Adequate sleep is extremely essential, and many studies have linked poor sleep patterns with varied health problems ranging from weight gain to a weakened immune system, reports The Indian Express.

It is essential to stick to a healthy sleep routine.

The ideal sleeping time to be 10 pm, and waking-up time as 6. “We sleep the soundest between 2 am and 4 am, so ensuring that you sleep well within time is important. However, if you don’t manage to sleep at an appropriate hour, you will have the urge to sleep between 1 pm to 3 pm, impacting your work during daytime,” says Dr Paritosh Baghel, consultant physician & specialist-Internal Medicine, SL Raheja Hospital, Mahim – A Fortis Associate.

Below he shares a few essential things you must know.

How is the body impacted if you don’t get adequate sleep?

*Memory: Studies show that people who slept after learning a task/ memorising study material did better in exams. Sleep helps the brain retain new information through ‘memory consolidation’.

*Weight gain: Prolonged periods of sleep deprivation or being habituated to delayed sleep may cause weight gain by altering our metabolism and hormones levels, thereby impacting our appetite.

*Drop in productivity: Sleep deprivation leads to drastic drop in productivity, increasing our tendency to fall asleep during the daytime. This may cause falls, medical errors, air mishaps, and road accidents.

*Mental impact: Inadequate sleep may result in irritability, impatience and loss of focus. One will also be chronically fatigued if they are sleep deprived.

*Physical impact: Sleep deprivation alters our immune function, so our capability of fighting infections and illnesses, is impacted.

Here’s how to ensure better sleep:

*Morning workouts help one feel more energetic and remain productive throughout the day

*Monitor your sleeping time — if you have to wake up at 6am then you should sleep by 10pm

*Have at least 1.5-2 hour gap between dinner and sleep time; heavy meals should be avoided in the night

*Refrain from using electronic devices right before getting into the bed

*Adults should try and sleep for minimum of 7-8 hours

*Don’t sleep in the afternoon for longer duration

*Even if you have timelines to meet, don’t delay your sleep time beyond 12 midnight; it may cause depression in some people