SLEEP......an indicator of healthy living.

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We all sleep, don't we? Perhaps you are feeling sleepy as you are reading this blog. If you are , hold on and finish reading this article. And then you can have a few hours of sleep. 😁. Also we all know how important getting a good night sleep is .
The importance of sleep for our physical and mental well-being cannot be overestimated. The quality your sleep has an impact in your life when you are awake. A good night sleep can make you more productive and creative. You probably are not getting enough sleep and this post will tell you why is important for you to always get a good night rest .

WHAT IS SLEEP?

Sleep is a naturally recurring state of inactivity characterized by reduced response to external stimuli. Sleep is the opposite of wakefulness which is characterized by activity, action and increased response to stimuli.
FACTORS THAT DETERMINE TIMING OF SLEEP
√ HOMEOSTATIC FACTOR: This depends on the duration of the last sleep bout. The longer we stay awake, the greater the tendency to sleep. There is a neurotransmitter called "Adenosine" which accumulates in the body when we are awake .
√ CIRCADIAN RHYTHM: There is a part of the hypothalamus called circadian clock and it controls the timing of sleep. It is independent of amount of preceding sleep or wakefulness. The circadian rhythm is controlled by a day-night/light dark cycle over a 24 hour period.
Naturally, during the evening , our body temperature drops and we feel sleepy. This is due to the influence of the circadian clock in the hypothalamus part of the brain.

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HOW MUCH SLEEP DO I NEED?

Sleep needs vary among individuals and it also vary by age. You can be sure that the sleep you had during the night was adequate if you are not feeling sleepy during the day
Below is the National Sleep Foundation's sleep recommended sleep durations:

Age and condition Sleep Needs
Newborns (0–3 months)- 14 to 17 hours
Infants (4–11 months)- 12 to 15 hours
Toddlers (1–2 years)- 11 to 14 hours
Preschoolers (3–4 years)- 10 to 13 hours
School-age children (5–12 years)- 9 to 11 hours
Teenagers (13–17 years)- 8 to 10 hours
Adults (18–64 years)-7 to 9 hours
Older Adults (65 years and over)- 7 to 8 hours

BENEFIT OF SLEEP

√ Stress Reduction: Not getting enough sleep can cause stress. Your body can react to insufficient sleep by releasing stress hormones. Stress is a condition that can lead to a number of chronic health problems such as hypertension, type 2 diabetes and so on. A good night sleep can prevent this.

√ Improve memory: Sleep enhances memory . You must have noticed it is harder to study when you are tired. Your body is telling you that you need to sleep. You will notice you will be able to process things better and study well after sleeping for some time.

√ Restoration: The body restores itself when we are asleep especially the brain. The brain restores itself when we are asleep. Sleep can also help boost the body's immune system. The body also heals itself when we are asleep and remove metabolic wastes that have accumulated when we were awake.

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EFFECTS OF SLEEP DEPRIVATION

The effects if sleep deprivation include fatigue, concentration and memory problems, reduced productivity, reduced creativity, moodiness, increased risk of depression, stress, lack of motivation and increased risk of serious health problems such as stroke.
SLEEP DISORDERS

√ Insomnia: You are likely to be familiar with this term. It is the general term used for inability to sleep or remain awake. There are different type of insomnia which could be caused by physiological stress, poor sleep environment e.t.c. It can be treated by using sleeping pills, therapy or by practicing sleep hygiene( recommended practice to improve quality of sleep.

√ Sleep Apnea: is a potentially serious sleep disorder in which there is occasional cessation of breathing i.e breathing repeatedly stops and starts. It can last for years or a lifetime. People suffering from it are rarely aware and it requires a medical diagnosis.

WAYS YOU CAN IMPROVE YOUR QUALITY OF SLEEP

√ Good Sleeping Environment: Evaluate your room. Switch lights off, your room should be cool. You can put on the air conditioner or fan. Make sure your environment is noise free, consider using blackout curtains, ear plugs e.t.c

√ Comfortable Mattress and pillow: Get a mattress that is comfortable and supportive. Make sure the mattress have not exceeded its life expectancy. Also use comfortable pillows.

√ Be smart about napping: Napping is good to make up for lost sleep or revitalize yourself when you are tired in the afternoon. Be careful though, especially if you are the type that finds it difficult to sleep at night because napping can make things worse for you.

√ Exercise during the day: Exercising during the day makes you sleep better at night. It can treat symptoms of insomnia and exercising increases the amount of time you spend in deep sleep and deep sleep is the restorative part of sleep

Also, you can avoid taking heavy meals at dinner, avoid watching television late at night , limit your caffeine and nicotine intake and educe alcohol intake.
No matter how busy you are or how this tight your schedule is, always make sure to get a good night rest. Sleeping more during the weekend doesn't necessarily make up for the sleep deprivation of the week. You just have to find a balance.

REFERENCES
Wikipedia
dream.co.uk
Helpguide

NINIHORLAH(Knower Of Nothing)