SLEEP FOR HAPPY LIFE
DEAR FRIENDS!
During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development. Getting inadequate sleep over time can raise your risk for chronic (long-term) health problems.
Best survival rates were found among those who slept seven hours a night. A group sleeping eight hours was 12% more likely to die within the six year period than those sleeping seven hours, other factors being equal. Even those with as little as five hours lived longer than those with eight hours or more nightly
IMPORTANT OF SLEEP
If you’re not getting enough sleep or your sleep quality isn’t good, you’ll probably know it just from how you feel. Without enough quality sleep, your body and brain can’t work as they should. And there’s a whole field of medicine devoted entirely to sleep and treating conditions that affect or disrupt it.
But sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood, and health. Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia
Brain function
Sleep helps form and maintain the pathways in your brain that allow you to learn and create memories. It also helps your brain remove toxins that build up while you're awakeMental health
Sleep can help reduce stress, improve your mood, and help you get along better with people
Chronic disease risk
A lack of sleep can increase your risk of chronic health problems like diabetes, heart disease, depression, and obesity
Growth and development
In children and teens, sleep helps support growth and development.
Physical health
Sleep helps improve your heart health, metabolism, and immune function. It can also help you maintain a healthy weight.
Though REM sleep was previously believed to be the most important sleep phase for learning and memory, newer data suggests that non-REM sleep is more important for these tasks, as well as being the more restful and restorative phase of sleep.
LACK OF SLEEP:
Lack of sleep magnifies visible signs of aging
Not getting enough sleep can make you look older. One study showed that people who didn't get enough sleep had more visible signs of aging, like wrinkles and under-eye bags. Their skin also took longer to recover from minor everyday damage from things like sunlight
Sleep deficiency is linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. Sleep deficiency is also linked to a higher chance of injury in adults, teens, and children.
Persistent sleep deprivation may lead to :
memory and learning challenges.
emotional distress.
increased production of stress hormones.
irritability and other mood changes.
decreased productivity.
difficulty with focus and concentration.
worsening of existing symptoms of mental or physical health.
increased blood pressure
SLEEP TIMES ACCORDING TO AGE:
In general, recommended sleep amounts by age are:
Age Amount of sleep needed
Newborns (birth to 3 months). Between 14 and 17 hours.
Infants (4 months to 12 months). Between 12 and 16 hours (including naptime).
Young children (ages 1 to 5). Between 10 and 14 hours (including naptime).
School-aged children (ages 6 to 12). Nine to 12 hours.
Teenagers (ages 13 to 18). Eight to 10 hours.
Adults (18 and older). Seven to nine hours.
These sleep amounts apply to most people, but they aren’t universal. Some people need more sleep, and others need less. Variations in how much sleep you need may even be genetic. For example, some people can inherit the trait of being a “short sleeper” from a parent.
Personal circumstances and your health status can also affect how much sleep you need. People who are sick or recovering from an injury or medical procedure may need to sleep more. Pregnant people often need more sleep during the first trimester, too.
If you have questions about how much sleep you need, especially if it’s different from the amount recommended for your age group, talk to a primary care provider. They can help you understand when that difference might mean there’s a medical issue that needs exploring
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