SLEEP !

Today I'm going to talk about the importance of sleeping. Everyone loves sleeping, but do you know how much sleep do you need? If you do not, below are the amount time sleep you need categorized by age.

Newborns (0 - 2 months)      : 12 - 18 hours
Infants      (3 - 11 months)    : 14 - 15 hours
Toddlers   (1 - 3 years)         : 12 - 14 hours
Preschoolers (3 - 5 years)    : 11 - 13 hours
School age (5 - 10 years)     : 10 - 11 hours
Adolescents (10 - 17 years) :  8.5 - 9.5 hours
Adults, including elderly       : 7  -  9 hours
Pregnant women                  : 8(+) hours


So, what are the importance of sleeping enough?

• Sleep reduces stress

When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. 

• Sleep reduces inflammation

The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation  is thought to one of the causes of the deterioration of your body as you age. 

• Sleep makes you more alert

A good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level. 

• Sleep bolsters your memory

A process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better. 

• Sleep may help you lose weight

Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. 

• Naps makes you smarter

Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood. 

• Sleep may reduce your risk for depression

Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep(refer to above).

• Sleep helps the body make repairs

Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.

-QiZhi