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Good Sleep; That you all need

Sleep

Sleep is an unconscious state of mind and body which is characterized by muscle relaxation and reduced perception of external stimuli.

 

Sleep Stage

It mainly consists of Non-Rapid Eye Movement (NREM) Sleep and Rapid Eye Movement (REM) Sleep. Non-REM consists of Stage 1, Stage 2 and Stage 3. Sleep begins with Stage 1 through REM where the body begins to relax and enter a restful state. Progressing to stage 2 which comprises to 50-60% of the total sleep time. The body enters deep sleep on entering stage 3 which is 10-15% of sleep time.

REM is popularly called dreaming stage in which eye movement is more rapid and brain waves are more active than stage 2 & 3.

Sleep Cycle

It is a time duration during sleep in which there is a rhythmic movement from the deep sleep phase and REM sleep phases. It may vary from 90 to 120 minutes. A person needs 4 to 5 sleep cycles per night.

 

Sleep Duration

It varies from person to person according to age, lifestyle and amount of physical activity in daily life.

Infants: The babies under one year need 16-20 hours of sleep per day.

Children under 4 years: They would require a sleep of 12-13 hours per night.

Children under 12: On average school-going children require 10-11 hours of sleep.

Teenagers: Average sleep time may vary from 8-9 hrs.

Adults: Depending on the lifestyle and nature of work, the average sleep duration is 6.5 to 8 hours per night. For laborers, it is 9 hours but for a person doing a sitting job requires a sleep of 7 to 8 hours.

      Advantages of sleep

  • Enhances memory development
  • Reduces stress
  • Helps the body to fight infections
  • Manages high blood pressure
  • Reduces chances of diabetes
  • Keeps your heart healthy

 

 7 Tips for Good sleep

  1. Ensure to set up go to bedtime and wake up at the same time every day.
  2. Exercise 20-30 minutes daily but not before bedtime.
  3. Avoid watching television or smartphone just a few hours before sleep.
  4. Avoid Caffeine, nicotine and alcoholic drinks just before your sleep time.
  5. If you do not feel asleep while lying down in bed, try reading books or listen to music until you feel tired.
  6. Dim light and silence are the main factors required for an ideal bedroom.
  7. Visit your doctor if you issue while sleeping or sleep time is much less than the average sleep time.
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