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)