INTRODUCTION
Sleep plays a vital
role in good health and well-being throughout life. Getting enough quality
sleep at the right times can help protect mental health, physical health,
quality of life, and safety. The way we feel while we're awake depends in part
on what happens while we're sleeping. During sleep, our body is working to
support healthy brain function and maintain our physical health. In children
and teens, sleep also helps support growth and development.
How much sleep do we
need until it clarifies as a good night sleep? The recommended amount of sleep
are different according to age groups as it is shown in the table below ↓
Age
|
Recommended Amount of Sleep
|
Infants aged 4-12 months
|
12-16 hours a day (including naps)
|
Children aged 1-2 years
|
11-14 hours a day (including naps)
|
Children aged 3-5 years
|
10-13 hours a day (including naps)
|
Children aged 6-12 years
|
9-12 hours a day
|
Teens aged 13-18 years
|
8-10 hours a day
|
Adults aged 18 years or older
|
7–8 hours a day
|
BENEFITS
1) Reduce Stress
2) Helps to Improve
Memory
3) Helps Lowering
Blood Pressure
4) Strengthen The
Ability to Fight Infections
5) Helps Maintaining
Body Weight
6) Reduce Chances of
Diabetes
7) Improves Heart
Health
8) Improves
Concentration
9) Improves Sex Life
10) Longevity
NAPPING VS SLEEPING
Understanding the
difference between power napping and sleeping allows you to make the most of
your sleep time and reap the many benefits of smart snoozing. Power napping
takes place when you sleep in short bursts, allowing your body to enter just
the first two stages of sleep. These first two stages of sleep typically take
only 20 - 30 minutes.
According to
"Beauty Sleep" by Dr. Michael Breus. True sleeping or deep sleep,
occurs when your body is at rest long enough to complete all five stages in an
entire cycle of sleep. The final stage during this sleep cycle is called rapid
eye movement or REM sleep - accounts for approximately 25% of total sleep time
in a given night (according to the National Sleep Foundation).
Both power naps and
deep sleep improve brain power and increase body’s stamina, but deep sleep
typically produces more extensive, longer-lasting results. During a full cycle
of regular sleep, the body rejuvenates and repairs itself. Various activities
that take place include memory consolidation, muscle and tissue repair, energy
restoration and hormone releases (according to the National Sleep Foundation).
During a power nap, your brain slows down, your body temperature lowers and
your muscles relax. Much like taking a quick drink of water helps hydrate your
body, power naps refresh your mind and relax your body in a relatively short
time.
A power nap is good
but not as good as a good night sleep. Always remember to set the alarm clock
before taking a nap so that you won't exceed the recommended nap time (20 - 30
min). Over nap can cause your body to shift from power napping to full-fledged
sleeping. If this happens and you awaken during the middle of a sleep cycle,
you can experience sleep inertia - excessive grogginess, fatigue and
disorientation that can completely offset the potential benefits of taking a
nap.
You can read more in details from the links below ↓
References:
# Can't sleep because your partner snores' so loud? Does it affect your mood due to lack of sleep? This is critical. Moreover, your partner may have apnea. Don't worry there is a solution. Overcome (Snoring & Sleep Apnea) the right way and safely.
Blogger's Note: If you're a new reader please read the previous posts to
get some other tips. I welcome you to share any of your tips and thoughts on
this topic 😊
No comments:
Post a Comment