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ABOUT SLEEP



Definition

Sleep is a condition of the body and mind where an individual becomes physically inactive and unaware of the surrounding environment .

Per the American Psychology Association, sleeping 60 to 90 minutes more per night can make you happier and healthier. According to the CDC, 1 in 3 adults don’t get enough sleep.

  • Recommended Hours :
    • Seven to nine hours of sleep is the average amount of sleep that most adults need to feel well rested, but of course everyone is different. As we age, our body’s clock shifts forward. This is the reason that many adults over 65 tend to get tired earlier and wake up earlier.
    • Age:
      • 18-25 yrs: 7-9 hrs
      • 26-64 yrs: 7-9 hrs
      • 65+ yrs: 7-8 hrs

Benefits

There are many benefits of sleep. Not only does a full night’s rest allow you to feel refreshed, sleep also helps regulate your blood pressure, mood, control your appetite and your ability to learn and make memories. Find out more below:

  • Energy restoration:
    • When you get high-quality sleep, your body restores many functions necessary in daily life such as temperature regulation, a strong immune system, steady hormone levels and a healthy appetite. All of which play a role in how much energy you have.
  • Learning and memory:
    • Sleep triggers changes in the brain that can help to solidify memories by strengthening connections between brain cells and transferring information from one area of the brain to another. Sleep can also help create new ideas, not just remember the old ones. Pieces of knowledge can be pulled together from your different experiences and parts of the brain to create new concepts.
  • Controlling blood pressure:
    • While you sleep, your blood pressure drops which gives your heart and blood vessels rest. When you get less sleep, your blood pressure remains higher during the 24-hour cycle. This can lead to high blood pressure and if not managed appropriately, heart disease and stroke.
  • Improving mood:
    • While you sleep your brain processes your emotions so that you can address your feelings and react appropriately.
  • Hormone regulation and body repair:
    • Being sleep deprived messes with hormones in your brain that control your appetite called leptin and ghrelin. With these hormones out of balance, you are less likely to resist unhealthy foods. Coupled with being tired, you’re less likely to get up and work out. Together, it’s a recipe for gaining weight.
    • Your immune system helps to identify harmful bacteria and viruses in your body and destroys them. When you constantly skimp on sleep, this could cause your immune system to attack slower, causing you to get sick more often.
    • While you sleep, blood flow to your muscles is increased along with the production of human growth hormone. Both of which aid in new muscle/tissue growth and repair.


References:

- Sleep and Sleep Disorders. Center for Disease Control and Prevention. Published May 2, 2017.
- Insomnia. National Sleep Foundation.
- WebMD. Surprising reasons to get more sleep. Published Jun 18, 2019.

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Speak to your doctor SPEAK TO YOUR DOCTOR IF INSOMNIA MAY INTERFERE WITH YOUR LIFE.

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