Wednesday, June 20, 2012

Normal Sleep Requirement

Sleep requirements vary from one person to another and it change throughout the life cycle. Here's a list to remind as the normal range of sleep base on age:
  • Up to 18 hours is a significant amount of sleep for newborns.
  • Adolescents require a total of 9.5 hours of sleep.
  • 7 to 8 hours of sleep is needed by adults to restore their energy. But it is reducing as we age.
Through the use of Polysomnography, the main tool to distinguish sleep physiology, the essential stages of sleep were identified. It is subdivided into REM (Rapid eye movement) sleep and Non-REM sleep. Each stage is a sequence into a deeper sleep. Stages 1 to 4 are under the Non-REM sleep. In aging, Stage 3 and 4, known as deep, restorative sleep, are diminished causing them to have a poor quality of sleep. REM sleep consists of stage 5 in which most dreaming happens. It is said that if you wake up while in REM sleep, you may clearly describe your dreams. Between six and seven hours is the minimum hour our body needs in order to experience these stages.  Sleep fewer than six hours a night will have an effect on our cognitive performance.

What can we do to have a good night sleep?
  1. Go to bed before you feel tired.
  2. Avoid serious discussion before bed time. It is very hard to switch off when something bothers you. I am sure most of you will agree with me on this.
  3. Don’t stay up late doing things around the house.
  4. Put away food. Eating late at night can cause confusion on our digestive system preventing us to sleep.
  5. Avoid drinking coffee or tea. Try some chamomile herbal drink which is best known on its soothing and calming properties.
  6. Keep away from sleeping pills as well as alcohol. They will just worsen your morning by feeling tired. This will also prevents you from experiencing the stages of sleep.
  7. Avoid activities that will increase brainwaves like television and computer before bedtime.
  8. Put away electrical equipment in your bedroom, unplug them if possible. Electromagnetic activity would impede with sleep.
 Sleep well everyone!!!

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