Get Enough Sleep

MyeDomain's Get Enough Sleep


Humans as well as animals need enough sleep aside from good nutrition and exercise to sustain healthy living. Sleeping is an essential part of our daily life. It restores and refreshes our body and mind. Without proper sleep, we cannot work efficiently and think effectively.

According to HELPGUIDE.org,

"The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. No other activity delivers so many benefits with so little effort!  Sleep is not merely a time when your body and brain shut off. While you rest, your brain stays busy, overseeing a wide variety of biological maintenance tasks that keep you running in top condition and prepare you for the day ahead. Without enough hours of restorative sleep, you’re like a car in need of an oil change. You won’t be able to work, learn, create, and communicate at a level even close to your true potential. Regularly skimp on “service” and you’re headed for a major mental and physical breakdown.

It’s not just the number of hours in bed that is important—it’s the quality of those hours of sleep. If you’re giving yourself plenty of time for sleep, but you’re still having trouble waking up in the morning or staying alert all day, you may not be spending enough time in the different stages of sleep—especially deep sleep and REM sleep. By understanding how the sleep cycles work and the factors that can lead to those cycles being disrupted, you’ll be able to start getting both the quantity and the quality of sleep you need."



AVERAGE SLEEP NEEDED

           AGE
HOURS
Newborns (0-2 months)
12-18
Infants (3 months to 1 year)
14-15
Toddlers (1 to 3 years)
12-14
Preschoolers (3 to 5 years)
11-13
School-aged children (5 to 12 years)
10-11
Teens and preteens (12 to 18 years)
8.5-10
Adults (18+)
7.5- 9



What is REM or rapid eye movement?

WIKIPEDIA states that : 
Rapid eye movement sleep, or REM sleep, accounts for 20–25% of total sleep time in most human adults. The criteria for REM sleep include rapid eye movements as well as a rapid low-voltage EEG. Most memorable dreaming occurs in this stage. At least in mammals, a descending muscular atonia is seen. Such paralysis may be necessary to protect organisms from self-damage through physically acting out scenes from the often-vivid dreams that occur during this stage.

What is a deep sleep?

HELPGUIDE.org states that :
The most damaging effects of sleep deprivation are from inadequate deep sleep. Deep sleep is a time when the body repairs itself and builds up energy for the day ahead. It plays a major role in maintaining your health, stimulating growth and development, repairing muscles and tissues, and boosting your immune system. In order to wake up energized and refreshed, getting quality deep sleep is key. Factors that can lead to poor or inadequate deep sleep include:

  • Being woken during the night. (by outside noise, for example, or in order to care for a crying baby)
  • Working night shifts or swing shifts. Getting quality deep sleep during the day can be difficult, due to light and excess noise.
  • Smoking or drinking in the evening. Substances like alcohol and nicotine can disrupt deep sleep. It’s best to limit them before bed.

We all have to sleep. Everyone’s individual sleep needs vary. In general, most healthy adults are built for 16 hours of wakefulness and need an average of eight hours of sleep a night. However, some individuals are able to function without sleepiness or drowsiness after as little as six hours of sleep. Others can't perform at their peak unless they've slept ten hours. And, contrary to common myth, the need for sleep doesn't decline with age but the ability to sleep for six to eight hours at one time may be reduced. (Van Dongen & Dinges, Principles & Practice of Sleep Medicine, 2000)


26 comments:

  1. ahh okay, so un pala ang REM sleep!
    ang hilig ko pa naman magpuyat!
    thanks for sharing this :)

    -itsmsairra.blogspot.com-

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    1. the bottom line is, you have to make sleeping a priority to become productive

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  2. My shift at work is usually at night. Therefore, it is hard for me to get quality deep sleep :(

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  3. Thanks for this post. I do get a 5-7 hours of sleep (sometimes less) as I take care of our baby in the morning.

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  4. oh my. i'm a chronic insomniac. :(

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  5. Tnx for this lovely information. I had hard time setting my sleep back to normal when I arrive the PI from England. I used to sleep 8 in the morning and wake up at around 3-4pm then stay up till morning again. Twas hard but good thing I have manage to get my sleep back to normal a bit. Tnx for the share!

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  6. oh no! I experience this, I work at night and have a hard time sleeping. need to catch up on those Zs!

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  7. Oh no! Super igsi pa naman ng sleep ko lately I'm always having a hard time getting up in the morning. Thanks for this post! ;)

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  8. Di na kaya ako natutulog haha. Seriously, Ang sarap matulog sa gabi but that's impossible if you work at night, hirap matulog sa araw kasi sobrang init.

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  9. I think I only got 7 hours of sleep

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  10. yeah, the quality of sleep is not based on the amount or number of hours... there are times when I would sleep for only a few hours but I feel fully rested... sometimes, I would sleep for more than 8 hours but when I wake up, I would feel uncomforable...

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  11. Thanks for sharing this information, learned something new again...

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  12. Informative. I have been sleeping so late lately because I need to blog and do tasks in FBW. i should sleep earlier now.

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  13. Omgeee. I should sleep more to be productive. T____T Hope I could change my very weird body clock sooooon.

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  14. Sana pwede ko ipabasa ko to sa toddler ko na ayaw mag naptime ng hapon.

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  15. i'm currently lacking in the sleep department. i hope school lets out soon so i can sleep in every single day.

    visiting via FBW

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  16. kids really needs enough sleep. i make sure that my kids sleep early during weekdays to perform good in school.bed time is 8 pm.

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  17. Thats a cute baby. Yeah. Good sleep in best for our health. Nagpapaganda ng kutis, at nagpapalakas ng immune system. I usually sleep for 8 hours.

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  18. Before I give birth to my daughter 3 years ago. I read and read everything about babies and toddlers. I have loads of books to keep myself busy. This article reminds me when I was preggy. Once you get pregnant and turn to a wonderful mum you'll be curious of everything, aren't you? BTW your baby is gorgeous. Ohh blessed him.

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  19. my eyebags are telling me to sleep more but got lots of things to do! only during weekends i get to sleep more than 7 hrs...

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  20. This is so informative! :) I personally prefer having just 6 hours of sleep though, 'cause my body becomes more active. Unlike when I have 8 or more hours of sleep, my body feels so heavy and I tend to become lazy.. XD

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  21. cute baby..
    ako average ko siguro 6hours ang sleep..but on weekend bawi naman..thats what we call naman sleep debt..
    pag matanda na tsaka na tayo sisingilin..

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  22. my son is only 3 years old but i don't think that he is getting 11-13hrs of sleep. sa gabi lang kasi siya natutulog, hindi mahilig sa afternoon nap.

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  23. Couldn't agree with this more. Sleep is just as important as nutrition in maintaining health and well-being. I've read that you burn more calories sleeping than watching TV or surfing the net.

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  24. This is true, sleep is very important. Enough sleep and quality sleep. I get really cranky when I lack sleep, but when I get too much sleep, I feel depressed.

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