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Sleep and Our Health



Our relationship to sleep is so important to our health. It plays a vital role in both our physical and mental well-being. Also, it tends to be an aspect of health that many overlook.

 

Sleep deprivation in the United States affects 30% of adults. Also, 30% of adults experience symptoms of insomnia occasionally and 9-38% of the population experience sleep apnea, a condition where breathing repeatedly stops and starts during sleep.

 

Prioritizing our sleep has never been more important. With depression on the rise and health concerns growing, sleep is a space we can turn to for healing. Giving our bodies and minds a needed reset so that we can live healthier and more vibrant lives.



 

The Scientific Benefits of Sufficient Sleep:

 

  • Physical health:

  • Stronger immune system

  • Reduced risk of chronic diseases like heart disease, diabetes, and obesity

  • Improved weight management

  • Enhanced energy levels

  • Faster recovery from physical activity

  • Lower risk of injury

  • Mental health:

  • Improved mood and reduced stress

  • Sharper memory and cognitive function

  • Enhanced creativity and problem-solving skills

  • Decreased risk of depression and anxiety

  • Improved emotional regulation

The Scientific Negative Effects of Sleep Deprivation:

 

  • Physical health:

  • Weakened immune system

  • Increased risk of chronic diseases

  • Weight gain

  • Fatigue and lack of energy

  • Slower recovery time

  • Increased risk of injury

  • Mental health:

  • Reduced concentration and productivity

  • Poor memory and decision-making

  • Increased irritability and mood swings

  • Difficulty regulating emotions

  • Higher risk of depression and anxiety


 

So how much sleep do we really needs?

The recommended amount of sleep varies depending on age, but generally falls within the following ranges:

  • Newborns: 14-17 hours

  • Infants: 12-16 hours

  • Toddlers: 11-14 hours

  • Preschoolers: 10-13 hours

  • School-age children: 9-11 hours

  • Teenagers: 8-10 hours

  • Adults: 7-9 hours

  • Older adults: 7-8 hours

Tips for getting a good nights sleep:

 

  • Establish a regular sleep schedule: Go to bed and wake up at the same time each day, even on weekends.

  • Create a relaxing bedtime routine: Take a warm bath, read a book, or listen to calming music before bed.

  • Make sure your bedroom is dark, quiet, and cool.

  • Avoid caffeine and alcohol before bed.

  • Get regular exercise, but not too close to bedtime.

  • Limit screen time before bed.


I hope these tips help you. Having a good sleep schedule can significantly improve your mental and physical well-being. It is a health gem that we have access to every day and one you deserve.

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