SLEEP-------A lovely method for making Health

                       Sleep is a naturally recurring state of mind and body, characterized by altered consciousness, relatively inhibited sensory activity, reduced muscle activity and inhibition of nearly all voluntary muscles during rapid eye movement (REM) sleep, and reduced interactions with surroundings. Looks confusing and more scientific, by the way, it’s the definition of sleep. Let’s see about the must-to-be known facts regarding sleep.

 WHY SLEEPING IS IMPORTANT:- 

Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases without enough sleep the brain cannot function properly.

WHY SLEEPING IS IMPORTANT FOR KIDS?:- 

 Studies have shown that kids who regularly get an adequate amount of sleep have improved attention, behavior, learning, memory, and overall mental and physical health, not getting enough sleep can lead to high blood pressure obesity and even depression in their adulthood.

WHY IS IT IMPORTANT TO SLEEP AT NIGHT THAN DAY:-    

Studies have demonstrated that the timing of sleep matters, and it is best to sleep as much as possible during hours of darkness. Sleeping at night helps align the body’s circadian rhythm or internal clock, with its environment.

                     People who go to bed late and wake up late can often experience health problems because their body clock does not align with the regular rhythms of modern society. CORTISOL (a hormone to maintain circadian rhythm or popularly known as a natural alarm clock) will affect your body positively or negatively based on your sleep pattern, The Whole funda for sleep revolves around this Cortisol only. Research from last year found that night owls (people who naturally keep late hours) experience an effect similar to jet lag daily.

RANGE OF HOURS TO SLEEP:-  

National Sleep Foundation (an independent non-profit organization) recommends that hours of sleep for different ages is enough for oneself to get refreshed, metabolically stable, and have a healthy lifestyle.

Newborn (0-1 months)             14-17 hours.

Infant       (2-11 months)           12-15 hours.

Toddler    (1-2 years old)          11- 14 hours.

Preschool       (3-5 years old)         10-13 hours.

School-age     (6-13 years old)         9-11 hours.

Teen               (14-17 years old)       8-10 hours.

Young adult  (18-25 years old)       7-9 hours.

Adult              (26-64 years old)       7-9 hours.

Older adult   (65+years old)             7-8 hours.

BENEFITS OF A NIGHT'S SLEEP:-    

Sleep at night keeps your heart healthy, may help prevent cancer, reduce stress, inflammation, improves your memory, reduce your chance of diabetes, puts you in a better mood.

PARTS OF THE BODY ARE AFFECTED BY SLEEP? 

 “Sleep affects almost every tissue in our bodies”, says Dr.Michael Twary, a sleep expert at NIH. It has positive effects on growth and stress hormones, our immune system, appetite, breathing, blood pressure, and cardiovascular health.

          The  Skin makes new collagen when you sleep which prevents sagging. More collagen means the skin is plumper and less likely to wrinkle, only getting 5hours a night can leads to twice as many fine lines as sleeping 7 would. It also leaves skin drier, which can make lines more visible.

             Sleep can affect your immune system. People who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold, lack of sleep can also affect how fast you recover if you do get sick.

BENEFITS OF GETTING A FULL NIGHT'S SLEEP:- 

Getting enough sleep can improve mental health, mood, and ability to think and make a good decisions. It is important for the functioning of our heart and other organs most adults need 7 or more hours of good quality (uninterrupted) sleep each day some may need even more.

Sleep can boost your immune system; strengthen your heart, better mood. Sleeping can increase productivity, can increase exercise performance, improve memory.

  Between the times of 10pm to 2am the body goes through a dramatic process of physical repair. Between roughly 2am and 6am the body will go through a process of psychological repair. A disrupted sleep pattern will cause the Cortisol to elevate and negatively affect the regenerative process.

DISADVANTAGES OF STAYING UP LATE:-    

 Sleep deprivation also causes irritability and fatigue and interferes with memory and focus resulting in impaired reaction time, judgment and vision. The more the sleep debt, the greater the adverse health effects such as weight gain, heart disease, diabetes, and even stroke.

         People who go to bed late and wake up late can often experience health problems because their body clock does not align with the regular rhythms of modern society.

It’s not uncommon for teenagers to have trouble falling asleep before 11pm. School responsibility and social distraction are two big reasons, but hormonal changes around puberty can also have a lot to do with teens' shifted sleep schedules.

    Unfortunately, teens are not immune to the hazards of staying up late. A 2013 study in the Journal of Adolescent Health found that teens who went to bed later than 11:30 during the school year had lower grade-point averages and were more vulnerable to emotional problems than those who went to bed earlier. Self-described night owls spend more time sitting than people who consider themselves early birds, according to a 2014 research abstract in the journal sleep, they also report having more difficulty finding time to exercise and maintain a regular exercise schedule.

 

Hope this helps with your sleep-related information.

                                                            

HAPPY SLEEPING