EXERCISE FOR HAPPY LIFE

DEAR  GUYS!

This is because exercise promotes the production of the hormones serotonin and norepinephrine, which help relieve feelings of depression. It also increases the production of endorphins which help produce positive feelings, which keeps us motivated.

Exercise motivation comes from within a person and can be intrinsic or extrinsic. Intrinsic motivation is when someone exercises because they enjoy it and want to, while extrinsic motivation is when someone exercises for external rewardsExercise can improve your mood and make you feel happier by increasing brain chemicals that make you feel good. It can also help you feel more confident and improve your self-esteem. 

Benefits of physical activity:

Better mood. ...

Better brain function. ...

More money in your wallet. ...

Lower risk of heart disease and stroke. ...

Lower risk of type 2 diabetes or diabetes complications. ...

Lower risk of some cancers. ...

Longer life. ...

Stronger bones and muscles.

Increased energy: Exercise can help you feel more energetic and improve your endurance. 

Increased flexibility: Exercise can help increase your mobility and range of motion. 

Reduced risk of major illnesses: Exercise can reduce your risk of developing major illnesses like coronary heart disease, stroke, and type 2 diabetes. 

Improved mood: Exercise can help improve your mood and make you feel better. 

Improved cardiovascular health: Exercise can help your cardiovascular system work more efficiently. 

Stronger bones and muscles: Exercise can help prevent age-related problems like arthritis and osteoporosis. 

Better sleep: Exercise can help you sleep more deeply and restfully. 

Reduced stress: Exercise can help reduce stress, anxiety, and depression. 

Lower risk of cancer: Exercise can reduce your risk of developing certain cancers, including breast cancer. 

Better brain function: Exercise can help keep your thinking, learning, and judgment skills sharp. 

EXERCISE FOR HAPPY LIFE:

Increases endorphins

Exercise increases endorphins, dopamine, adrenaline, and endocannabinoid, which are brain chemicals that make you feel happy. 

Reduces anxiety and depression

Exercise can help reduce symptoms of anxiety and depression. 

Improves self-esteem

Exercise can make you feel better about your appearance and yourself, which can boost your confidence. 

Helps you master something difficult

When you master something difficult, like a yoga pose, it gives you a confidence boost. 

Boost Your Confidence. In addition to the confidence that you may build due to physical improvements you experience from exercise, one of the biggest.

And more energy equals greater happiness. 4. It boosts your confidence. When you don't feel good about your body or how you look, it's all too easy to have ...

Physical activity can lead to improved range of motion, strength, and overall control of your body, all of which may increase your confidence in your ability to US.

Exercise provides an immediate mood boost and takes your mind away from anxieties; the more you exercise, the better you'll feel. Exercise = mood boost.

Make it fun: Try new activities, challenge yourself, or find a training partner. 

Set goals: Set realistic goals and track your progress. 

Make it a priority: Find ways to fit exercise into your day and make it a convenient part of your routine. 

Get social: Join a group activity or find a training partner. 

Be consistent: A little progress each day can add up to big results. 

Design your environment: Make your workout space fun and conducive to success. 

Have fun: Try to enjoy the activity and the positive feelings that come from doing it well. 

DECREASE YOUR STRESS:

Exercise provides an immediate mood boost and takes your mind away from anxieties; the more you exercise, the better you'll feel. Exercise = mood boost.Combine your workout with a relaxation activity by trying exercises such as yoga, pilates or tai chi. If your stress causes you to have muscle tension as well

When you subject yourself to the stress of exercise enough, your body will eventually get better at handling the rest of life's stressors. And less stressThat's because when you exercise, you're actually subjecting yourself to a low-level form of stress by raising your heart rate Many people who exercise regularly will tell you that their mood improves almost instantly after the session. This boost in mood can happen during or shortly after an exercise session and sometimes has the power to extend till the next day. You don’t even have to exercise for a long time – people report feeling happier after just ten minutes of activity. 

Even greater benefits were observed in people who exercised 45 minutes or more for three or more days a week, according to a study conducted in more than 1.2 million adults. Over time, this can reduce the chances of depression and anxiety; while people with chronic diseases who exercise cut their chances of being hospitalized in half. 

The type of activity doesn’t matter as much — it could be cycling, walking, running, or even a team sport. Even active household chores can reduce the chances for depression. People also reported greater enjoyment during moderate intensity exercise compared to high intensity, and greater enjoyment after interval-type exercise (like dancing or HIIT) compared to continuous (jogging).

Exercise can treat chronic illness overtime:

Numerous studies indicate exercise can be an effective treatment for people with existing depression and other mental illnesses. In people with major depressive disorder, exercise had a large effect at reducing symptoms of depression. And the benefits of exercise were reported in under four weeks – less than the time for most antidepressant medications to work. 

While exercise is beneficial at all levels of intensity, it appears higher intensity exercise could be more effective than low intensity. And even after 30 minutes of exercise, people with depression reported feeling better. And it’s not just aerobic exercise that’s beneficial, strength training can also reduce symptoms in people with depression. And exercise is as effective as antidepressants for non-severe depression. Exercise has also been found to be beneficial in people with clinical anxiety and schizophrenia. This has led to many guidelines recommending exercise as a treatment for depression. .

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                                    SILENCE PROVIDE FOR HAPPY LIFE

DEAR FRIENDS!

A quiet mind is a state of mental calmness that allows us to be fully present in the moment without becoming distracted by external factors or internal chatter; it is a state of deep inner peace. It is misleading to say that a quiet mind is a mind with no thoughts because a lack of thought is essentially impossible.

A period without any sound; complete quiet: A loud crash of thunder broke the silence of the night forbearance from speech or noise : muteness. often used interjectionally. 2. : absence of sound or noise

When you cultivate silence and solitude, your whole body will relax, which can lead to physical healing. “Relaxation is a primary mechanism for healing,” says Buttimer. “When you are under stress, your body's natural repair mechanisms are disabled.

If we do not use our voices to reach out to others, we may become numb to our own inner voice and our conscience. The danger of saying nothing in the face of injustice is the loss of our agency to make a difference. Silence in the face of others' suffering results in a loss of our humanity.

SILENCE IMPORTANT FOR PHYSICAL:

Silence can have many physical health benefits, including relaxation, reduced stress, and improved sleep. It can also help with blood pressure, the immune system, and cognitive functioning. 

Benefits of silence

Relaxation: Silence can help your body relax, which can lead to physical healing. 

Blood pressure: Silence can help lower blood pressure. 

Immune system: Silence can help reduce stress and improve sleep, which can boost your immune system. 

Cognitive functioning: Silence can help improve concentration and focus. 

Resilience: Silence can help you cultivate inner strength and peace, which can help you handle adversity with grace. 

Three major forms of silence are defined: Psycholinguistic Silence, of which there are two subtypes, designated Fast- time silence and Slow-time silence; Interactive Silence; and Sociocultural Silence. The three major forms are then briefly described as they relate to some important human communication functions.

Silence encourages patience and mindfulness, allowing you to navigate challenges with a greater sense of composure. Constant noise from the media and our day-to-day lives causes many of us to miss out on the benefits of silence. In today's fast-paced world, almost everyone has a short fuse for frustration.Silence can mean many things in interpersonal relationships. It's ambiguous. It can express lots of different emotions ranging from joy, happiness, grief, embarrassment to anger, denial, fear, withdrawal of acceptance or love. What it means depends on the context.

SILENCE FOR MIND:

A silent mind is a state of being free from disturbance and trouble, and open to change. It's a state of being alert and sensitive to surroundings, without being judgmental, clinging, or rejecting. 

Here are some ways to quiet your mind:

Practice self-reflection: Consider your values and have a regular conversation with yourself. 

Meditate: You can try a guided meditation. 

Move your body: A brisk walk or high-intensity interval training (HIIT) can help calm your mind. 

Spend time in nature: You can try to find moments of silence during your daily tasks. 

Identify stress triggers: You can try to practice self-compassion. 

Start small: You can try practicing 2 minutes of silence at a time. 

Embracing periods of silence helps in minimising the cacophony of external stimuli, which often cloud our thoughts and emotions. This act of quietness is not merely the absence of noise but a profound practice that enables us to listen more attentively to our inner voice, leading to enhanced self-awareness.By silence, he meant 'a mind free from disturbance and trouble, steady, light and glad so as to be open to the Force that will change the nature'. It is a 'spiritual condition which combines calm with intensity'.

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                                    MEDITATION FOR HAPPY LIFE

DEAR FRIENDS!

Meditation is the deliberate focusing of attention to bring about feelings of calm and heightened energy and awareness. Regular meditation offers many health benefits, such as reduced stress and anxiety. There are many different ways to meditate, such as using a mantra, looking at an object, or focusing on the breath.

In mindfulness meditation, we’re learning how to pay attention to the breath as it goes in and out, and notice when the mind wanders from this task. This practice of returning to the breath builds the muscles of attention and mindfulness.The practice of meditation is thousands of years old, and different forms come from around the world. But modern science has only started studying this practice in detail during the last few decades. Some of the biggest leaps in science’s understanding of meditation have only been possible thanks to modern technology.

MEDITATION STEPS:

Set aside some time. We all know it can be hard to find time, but meditation works best with regular sessions. ...

Find a comfortable place. ...

Bring mindfulness into meditation. ...

Start your meditation. ...

The challenge of focusing the mind. ...

Get the hang of meditation. ...

Bring your meditation to a close.

In meditation, a person learns to focus attention. Some forms of meditation instruct the practitioner to become mindful of thoughts, feelings, and sensations and to observe them in a nonjudgmental way. This practice is believed to result in a state of greater calmness and physical relaxation, and psychological balance.

We need to put aside all the labels that we put on our self for a while, and say, 'I am nothing, I want nothing and I need to do nothing'. These are the three golden rules for meditation to happen. From movement to stillness, and from sound to silence, is the journey of meditation.

Here are 10 reasons to meditate:

Understanding Your Pain : Meditation helps you become more aware of your physical and emotional pain, allowing you to address it with greater clarity and compassion.

Lower Your Stress : Regular meditation practice can significantly reduce stress levels, helping you feel calmer and more relaxed in daily life.

Connect Better : By enhancing mindfulness and empathy, meditation improves your relationships and communication with others, fostering deeper connections.

Improve Focus : Meditation trains your mind to concentrate better, enhancing your ability to stay focused and productive.

Reduce Brain Chatter : Quiet the constant noise and mental clutter with meditation, leading to a clearer, more peaceful mind.

Enhance Emotional Health: Meditation can help improve your mood and outlook on life by fostering a more positive and balanced mindset.

Increase Self-Awareness: Through meditation, you gain deeper insight into your thoughts, emotions, and behaviors, which can lead to greater self-understanding and personal growth.

Promote Better Sleep: Meditation can relax the mind and body, making it easier to fall asleep and improve the quality of your sleep.

Boost Immunity: Regular meditation practice can strengthen your immune system, helping your body resist illness and recover more quickly.

Support Mental Resilience: Meditation helps build mental resilience, allowing you to better cope with challenges and setbacks in life.

MEDITATION BENEFITS:

Slowly focus on each part of your body, starting at your toes and working your way up to your head. Notice how each area feels and consciously release any tension. Use a guided meditation. If you're unsure where to start or find it hard to focus.

In Hinduism, the hours between 3:30 and 4:30 in the morning are referred to as Brahma Muhurat. This is a very auspicious time for spiritual activities including meditation, prayer, and introspection. For spiritual connection, it is believed that the universe's energy is at its highest and the mind is at peace.

Stress reduction: Meditation can help you develop skills to manage stress and reduce negative feelings. 

Improved focus: Meditation can increase your concentration and attention span, which can help you be more accurate when completing tasks. 

Better sleep: Meditation can help you sleep better. 

Lowered blood pressure and heart rate: Meditation can lower your resting blood pressure and heart rate. 

Increased creativity and patience: Meditation can help you be more creative and patient. 

Improved self-awareness: Meditation can make you more self-aware. 

Improved mood: Meditation can improve your mood. 

Reduced symptoms of physical illnesses: Breathwork meditation may help with symptoms of certain physical illnesses.

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                                 GREEN PEA BENEFITS AND SIDE EFFECT

DEAR GUYS!

The scientific name of peas is Pisum sativum. These plants are annual tendril bearing climbing herbs. The leaves are unipinnate with terminal leaflets modified into tendrils.Peas originated in the Middle East, around what is now Turkey and Iraq, and were domesticated at the beginning of agriculture. The earliest archaeological finds of peas date back to the late Neolithic.

Peas are one of several legumes, and a "founder crop" domesticated in the Fertile Crescent about 11,000 years ago. The earliest human consumption of wild peas was at least 23,000 years ago, and perhaps by our Neanderthal cousins as long ago as 46,000 years ago.Pulse less electrical activity (PEA) is a condition where your heart stops. The electrical activity in your heart doesn't generate a heartbeat. When your heart stops, you go into cardiac arrest, and you don't have a pulse.

GREEN PEA BENEFIT:

Great source of Vitamins and Minerals: Green peas are a rich source of vitamins A, C, K, and B vitamins. Also, it contains minerals such as iron, magnesium, phosphorus, and zinc. Good for Inflammation and Heart Health: Since it contains traces of potassium and antioxidants.Green peas are small, round seeds from pods made by the Pisum sativum plant. Many people describe the taste of peas as both sweet and savory.

Peas are a highly nutritious food. A single serving of peas contains protein, fiber, antioxidants, vitamins, and minerals. Incorporating more peas into your diet could improve digestion, weight management, heart health, blood sugar regulation, and eye health.  This article discusses the health benefits of eating peas, ways to consume more, and the potential adverse effects.

Peas Are Packed With Protein.

Peas May Help With Digestion.

Peas Support Weight Management.

Peas Are Good for Your Heart.

Peas May Regulate Blood Sugar.

Peas Could Lower Your Risk of Cancer.

Peas May Protect Your Eyes.

GREEN PEAS NUTRITIONAL VALUE FOR 100gm

Calories: 134

Carbs: 25 grams (g)

Protein: 8.58 g

Fiber: 8.8 g

Iron: 2.46 milligrams (mg)

Magnesium: 62.4 mg

Zinc: 1.9 mg

Folate: 101 micrograms (mcg)

Potassium: 434 mg

Vitamin C: 22.7 mg

Vitamin K: 41.4 mcg

GREEN PEAS SIDE EFFECT:

Eating too many green peas can have some side effects, including: 

Green peas have been reported to cause bloating, an uncomfortable swelling of the stomach often accompanied by gas and flatulence. These effects may occur for a few reasons, one of them being the content of FODMAPs — fermentable oligo-, di-, mono-saccharides and polyols.

Bloating

Green peas contain antinutrients like lectin and phytic acid, which can cause bloating, gas, and flatulence. 

Gout

Green peas contain more purines than other legumes, which can lead to kidney stones and gout. Gout is a painful condition that occurs when uric acid builds up in the joints. 

Weight gain

Green peas contain protein and carbohydrates, which can lead to weight gain. 

Diarrhea

Eating too many green peas can cause diarrhea and irritable bowel syndrome. 

Kidney problems

The high protein content in green peas can impact kidney function. 

Reduced nutrient absorption

Phytic acid in green peas can decrease the absorption of iron, calcium, and zinc.

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                               WATER PROVIDES HAPPY AND HEALTHY LIFE

DEAR FRIENDS!

Water plays a crucial role in the formation of weather and climate. From the perspective of the human body, water allows the body to absorb and assimilate minerals, vitamins, amino acids, glucose and other substances. Water acts as a lubricant for joints and muscles. Water helps to regulate body temperature.

Water can change from one form to another. For example, water can change from a liquid to a gas when it absorbs enough energy to overcome the forces between its molecules. This process is called evaporation .Water in its solid state is ice, snow, glaciers, hail, and sleet. Solid water makes up about 2% of the Earth's water. 

Liquid

Water in its liquid state is found in oceans, lakes, rivers, seas, and groundwater. 

Gaseous

Water in its gaseous state is water vapor or moisture in the atmosphere. Clouds and soil moisture are the main sources of water vapor on Earth.

WATER IN EARTH:

All plants and animals would die, and the planet's ecosystems would collapse. The loss of water would also have a profound impact on the Earth's climate and weather patterns. Water plays a key role in regulating the planet's temperature, and without it, the Earth's surface would become much hotter and drier.

About 71 percent of the Earth's surface is water-covered, and the oceans hold about 96.5 percent of all Earth's water. Water also exists in the air as water vapor, in rivers and lakes, in icecaps and glaciers, in the ground as soil moisture and in aquifers, and even in you and your dog.

The ocean covers more than 70 percent of the surface of our planet. It's hard to imagine, but about 97 percent of the Earth's water can be found in our ocean. Of the tiny percentage that's not in the ocean, about two percent is frozen up in glaciers and ice caps.Earth is estimated to hold about 1,386,000,000 cubic kilometers of water. The breakdown of where all that water resides is estimated as follows: 

Oceans (saline) 1,338,000,000 cubic kilometers. Ice caps and glaciers (fresh) 24,064,000 cubic kilometers. Water covers about 71% of the earth's surface. 97% of the earth's water is found in the oceans (too salty for drinking, growing crops, and most industrial uses except cooling). 3% of the earth's water is fresh. Pure water is measured by TDS (total dissolved solids) in PPM (parts per million). Average tap water measures somewhere between 180 – 320 PPM, and ultra-pure water should measure at zero PPM or below.

As you can see from the pH scale above, pure water has a pH value of 7. This value is considered neutral—neither acidic or basic. Normal, clean rain has a pH value of between 5.0 and 5.5, which is slightly acidic.

WATER IN ANIMALS AND HUMAN BODIES:

Water constitutes approximately 60% to 70% of an animal's live weight and consuming water is more important than consuming food (Faries, Sweeten & Reagor, 1997). Domesticated animals can live about sixty days without food but only about seven days without water.Water makes up approximately 60% of an adult animal's body weight; two-thirds of it is intracellular and one-thirds is extracellular. Extracellular water is distributed between the interstitial and intravascular compartments, which contain approximately 75% and 25% of the extracellular water, respectively. 

This is because jellyfish are about 95 percent water. Fascinating, elegant, and mysterious to watch in the water, take a jellyfish out of the water, and it becomes a much less fascinating blob. This is because jellyfish are about 95 percent water. Camels can drink almost 100 litres of water in one go. Since water is a rare thing to find in a desert, camels can go on for almost seven months without drinking water

Kangaroo rat :This animal's kidneys are so efficient that it doesn't need to drink water. It gets all the liquid it needs from the plants, roots, and seeds it eats.

Water is a vital component of the human body, making up 50–75% of body weight: 

Percentage of water in the body

The percentage of water in the body varies by age, gender, and location: 

Babies: About 78% water 

One year old: About 65% water 

Adult men: About 60% water 

Adult women: About 55% water.

WATER FOR BODY ACTIVITIES AND HEALTHY:

Water is an important component of our bodies. Water is a carrier. It helps us to regulate our body temperature by sweat- ing, and remove our waste through uri- nation. Staying hydrated means having sufficient body water levels for tissues and organs to function correctly. Temperature changes water activity due to changes in water binding, dissociation of water, solubility of solutes in water, or the state of the matrix. Although solubility of solutes can be a controlling factor, control is usually from the state of the matrix. Water is used to grow our food, manufacture our favorite goods, and keep our businesses running smoothly. We also use a significant amount of water to meet the nation's energy needs. Learn more about what Water Sense is doing to help reduce commercial and institutional water use. 

Water is vital to our health. It plays a key role in many of our body's functions, including bringing nutrients to cells, getting rid of wastes, protecting joints and organs, and maintaining body temperature. Water should almost always be your go-to beverage. Water can be used for direct and indirect purposes. Water forms the basis of blood, digestive juices, urine and perspiration, and is contained in lean muscle, fat and bones. As the body can't store water, we need fresh supplies every day to make up for losses from the lungs, skin, urine and faeces. 

Direct purposes include bathing, drinking, and cooking, while examples of indirect purposes are the use of water in processing wood to make paper and in producing steel for automobiles. The bulk of the world's water use is for agriculture, industry, and electricity. For humans, aquatic ecosystems represent a source of water, food, materials as well as a room for recreation, commercial fishing, and tourism. Another huge importance of water bodies comes with the aquatic plants and animals and their ecological functions for our survival.

 Water is a liquid which allows the chemistry of life to take place. It is also a polar molecule which allows most other molecules to be dissolved. Because of this, we call water a “solvent”. Having such a good solvent as water is critical for the functions of life.

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         WALKING PROVIDES FOR HEALTHY AND HAPPY LIFE

DEAR FRIENDS!

Walking is man's best medicine. A journey of a thousand miles begins with a single step.In every walk with nature, one receives far more than he seeks.

If you are in a bad mood, go for a walk. If you are still in a bad mood, go for another walk. The faster, farther and more frequently you walk, the greater the benefits. For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers. This can be a great way to get aerobic activity, improve your heart health and increase your endurance while burning calories.

"All truly great thoughts are conceived while walking

The beauty is in the walking"

Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking.

HEALTH  BENEFITS BY WALKING:

Regular aerobic exercise such as walking may be an effective way to lose belly fat. A study supports this and concluded that walking could help to burn body fat, including fat around the waist and within the abdominal cavity

1) REDUCES STRESS. It's the perfect way to zone-out and rid yourself of any daily stress. ...

2) MAINTAINS A HEALTHY WEIGHT. ...

3) DISCOVER NEW PLACES. ...

4) SAVES MONEY. ...

5) WALK AND TALK. ...

6) LOWERS BLOOD PRESSURE. ...

7) INCREASES ENERGY LEVELS. ...

8) IMPROVES SLEEP.

Morning walk vs evening walk for weight loss

A morning walk can help you burn fat more efficiently due to your body using fat as its main source of energy when you exercise before breakfast. ...

An evening walk can help you burn more calories overall, as your body uses more energy when you exercise after eating meals.

Walking and running are both excellent forms of cardiovascular exercise. Neither is necessarily “better” than the other. The choice that's best for you depends on your fitness and health goals. If you're looking to burn more calories or lose weight fast, running is a better choice.

For many people, starting a brisk walk roughly 30 minutes to an hour after a large, heavy meal should be sufficient to avoid unwanted side effects. This time frame will be shorter for snacks or smaller, lighter meals.

WALKING PROVIDE HEALTH FOR MEN AND WOMEN:

Immune function: Walking can boost immune function. 

Joint pain: Walking can ease joint pain. 

Blood sugar: Walking can lower blood sugar. 

Weight management: Walking can help maintain a healthy weight. 

Stress reduction: Walking can help reduce stress and improve mood.

Sleep: Walking can improve sleep by helping to regulate the circadian rhythm. 

Digestion: Walking after a meal can help with digestion. 

Energy levels: Walking can increase energy levels

Mortality risk: Walking can reduce the risk of death, especially for people who walk briskly. 

Cardiovascular health: Walking can improve heart and lung fitness, lower blood pressure, and reduce the risk of heart disease and stroke. 

Bone health: Walking can strengthen bones and improve balance.

WALKING PROVIDE HEALTH FOR DURING PREGNANCY:

Walking, especially in the last trimester, helps baby achieve optimal positioning in the uterus. It also helps prevent some of those SI joint aches and pains by strengthening back muscles. Walking even improves mental health by boosting energy levels as well as mood. try to keep active on a daily basis – 30 minutes of walking each day can be enough, but if you cannot manage that, any amount is better than nothing. avoid any strenuous exercise in hot weather. drink plenty of water and other fluids. You can walk at a comfortable pace beginning the first trimester and throughout your pregnancy. However, being pregnant will lead to changes in your feet and stride length. With some modifications you can keep moving and get the amount of exercise you need each day for health.

Even walking too much in pregnancy can incur potential risks, such as shortness of breath, strain and pain

However, being pregnant will lead to changes in your feet and stride length. With some modifications you can keep moving and get the amount of exercise you need each day for health.

Invest in comfortable flat shoes

Upgrade to bigger shoes as you progress to second and trimester shoes. The feet may enlarge during later pregnancy.

Carry a small water bottle to sip in between the walk.

If you feel out of breath anytime, you should stop and rest. You may resume walking once you have calmed down

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                                 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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