ARE YOU GETTING ENOUGH SLEEP?

The amount of sleep you need is dependent on your age:

Infants (ages 0-3 months) need 14-17 hours a day.

Infants (ages 4-11 months) need 12-15 hours a day

Toddlers (ages 1-2 years) need about 11-14 hours a day.

Pre-school children (ages 3-5) need 10-13 hours a day.

School-age children (ages 6-13) need 9-11 hours a day.

Teenagers (ages 14-17) need about 8-10 hours each day.

Most adults need 7 to 9 hours, although some people may need as few as 6 hours or as many as 10 hours of sleep each day.

Older adults (ages 65 and older) need 7-8 hours of sleep each day.

Women in the first 3 months of pregnancy often need several more hours of sleep than usual.

But if you feel drowsy during the day, even during boring activities, you may not be getting enough sleep.

WHAT IS SLEEP?

Sleep is a condition where our body and mind, typically recurs for several hours per night, where the nervous system becomes inactive, the eyes closed, the postural muscles relaxed, and our consciousness is suspended.

Sleep Cycle Stages

NREM- STAGE 1

Your eyes are closed, but it's easy to for you to wake up. This phase may last from 5 to 10 minutes.

NREM - STAGE 2

This is light sleep. Your heart rate will slow and your body temperature drops. Your body is getting ready for deep sleep.

NREM - STAGE 3

This is the deep sleep stage. It's harder to rouse you during this stage, and if someone woke you up, you would feel disoriented for a few minutes. During the deep stages of NREM sleep, your body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.

REM- STAGE 4

Usually, REM sleep happens 90 minutes after you fall asleep. The first period of REM typically lasts 10 minutes. Each of your later REM stages gets longer, and the final one may last up to an hour. Your heart rate and breathing quickens. You can have intense dreams during REM sleep, since your brain is more active.

How lack of sleep can affect you?

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WHAT ARE THE BENEFITS OF SLEEP?

Sleep keeps your heart healthy

Insufficient sleep is associated with worsening of blood pressure and cholesterol levels, which are two leading risk factors for heart disease and stroke. It has also been proven that strokes and heart attacks tend to occur during the early morning; this may be due to how sleep interacts with the blood vessels. Getting 7 to 9 hours of sleep will improve the health of your heart.

Sleep helps reduce stress

Not getting enough sleep will cause your body to go into a state of stress. Your body will begin to produce stress hormones and your blood pressure to increase.

Sleep makes your memory better

During sleep, though your body may be resting, your brain is busy processing your day, making connections between events, feelings, sensory input, and memories. Deep sleep is a very important time for your brain to make memories and connections, and getting more quality sleep will help you remember and process information even better.

Sleep may help you lose weight

It is believed insufficient sleep negatively impacts the bod's balance of hormones that may affect appetite. The hormones ghrelin and leptin, which regulate appetite, have been found to be greatly disrupted by lack of sleep. If you want to maintain or lose weight, it is important that you get adequate sleep on a regular basis.

Sleep helps your body repair itself

While you are asleep, your body is repairing damage caused by stress, UV rays, and other harmful exposure. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair the damage.

Sleep may help to reduce your risk of cancer

Research has shown people who work on the late-night shifts have a much higher risk of developing colon and breast cancer, Researchers do believe light exposure reduces melatonin levels. Melatonin, the hormone that regulates the sleep-wake cycle, is thought to protect the body against cancer as it appears to suppress the growth of tumors. Be sure that your bedroom is dark and avoid using electronics, up to 30 minutes before bedtime in order to help your body produce melatonin.