How does the amount of sleep affect your health?

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Since child­hood, every­one knows the axiom that good sleep is the key to health. And indeed it is. After all, sys­tem­at­ic lack of sleep threat­ens not only chron­ic fatigue, increased irri­tabil­i­ty and apa­thy for every­thing, but also a weak­en­ing of the immune sys­tem and an increased risk of devel­op­ing var­i­ous dis­eases. The norm of sleep has always been con­sid­ered an occa­sion for heat­ed sci­en­tif­ic dis­cus­sions and the sub­ject of detailed study. And almost always, researchers came to the con­clu­sion that the norm of sleep for an adult healthy per­son is an aver­age of 8 hours. But this is only an aver­age indi­ca­tor, which can vary both up and down, depend­ing on the phys­i­o­log­i­cal char­ac­ter­is­tics of the body of each per­son. Healthy­in­fo will tell you what sleep indi­ca­tors are con­sid­ered nor­mal for dif­fer­ent age cat­e­gories and whether it is pos­si­ble to iden­ti­fy any dis­or­ders in the body by the ratio of the dura­tion of sleep and wake­ful­ness of a per­son.

What is the sleep rate for children?

What is the sleep rate for children?

Healthy sleep for chil­dren is the key to nor­mal growth, phys­i­cal and men­tal devel­op­ment. The rec­om­mend­ed dura­tion of sleep and the fea­tures of the for­ma­tion of its reg­i­men are deter­mined depend­ing on the age of the child:

    0–3 months. The need for sleep is greatest at this age. It is at first 17–18 hours, then gradually by three months it decreases to 15. The estimated duration of sleep in newborn babies is a total sum, since children at this age, as a rule, do not sleep for more than 3–4 hours in a row.
    3–6 months. The norm of sleep for such babies is 15 hours. At the same time, approximately 10 hours of sleep are allocated at night, and 5 hours are divided into two daytime sleeps. If the child has not yet learned to sleep through the night, the number of hours of night wakefulness must be compensated during the day.
    6–9 months. The need for sleep in children of this age is reduced by only an hour, and the duration of uninterrupted night rest is approximately 7 hours.
    9–12 months. The average duration of sleep in such babies is 10–12 hours at night, and 3–4 hours during the day, divided into two rests. For strict adherence to the recommended norm, it is necessary to properly organize the baby’s sleep schedule, observing it, both day and night.
    12–18 months. As before, the duration of a night’s sleep in a child should be 10–12 hours. The need for two naps at this age also remains. But already closer to a year and a half, you can gradually prepare the child for the transition to a regimen with one daytime sleep. To do this, you can start alternating days with one daytime sleep and two.
    18–24 months. The need for sleep in children at this age is 12–14 hours (10–12 hours at night and about 2 hours during the day). But the need to sleep 1 or 2 times depends on the individual characteristics of the child, so it is important to observe your baby and adjust the regimen to his preferences.

For school­child­ren, sleep norms dif­fer depend­ing on age. So, Rospotreb­nad­zor rec­om­mends:

    children in grades 1–4 sleep an average of 10–10.5 hours;
    5–7‑graders take 9.5–10 hours for a night’s rest;
    children in grades 6–9 sleep 9–9.5 hours;
    and students in grades 10–11 should devote 8–9 hours to sleep.

The meaning of sleep for a teenager

The meaning of sleep for a teenager

For teenagers, a healthy sleep of approx­i­mate­ly 10 hours plays the most impor­tant role. This is due to the active phys­i­cal devel­op­ment observed in ado­les­cence in chil­dren. The main cause of lack of sleep in ado­les­cents can be not only a devi­a­tion from the rec­om­mend­ed sleep dura­tion, but also the wrong dai­ly rou­tine. So, in ado­les­cence, chil­dren often fall asleep late. Study­ing at school or uni­ver­si­ty becomes the rea­son for ear­ly awak­en­ing. Fail­ure to com­ply with the reg­i­men of day­time activ­i­ty and night­time rest can lead to sleep depri­va­tion, in which a per­son ceas­es to feel sat­is­fac­tion from him, wak­ing up in the morn­ing in a depressed and tired state. In addi­tion, this leads to increased irri­tabil­i­ty, which does not bode well for the phys­i­cal and men­tal health of a teenag­er.

How much sleep do adults need?

How much sleep do adults need?

The norm of sleep in adults refers to the dura­tion of a night’s rest, after which a per­son feels com­plete­ly rest­ed and alert. For each such indi­ca­tor is indi­vid­ual, and can vary from 5–6 to 10–12 hours. On aver­age, the norm of sleep for an adult is 8 hours. Lack of prop­er sleep caus­es irrepara­ble harm to health.

fleur de lis, frame, border
fleur de lis, frame, border
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Invol­un­tary devi­a­tions from the norm may indi­cate the pres­ence of any health prob­lems. So, there is the con­cept of a patho­log­i­cal increase or decrease in the dura­tion of sleep (hyper- and insom­nia). Hyper­som­nia is accom­pa­nied by increased irri­tabil­i­ty, depres­sion, mus­cle pain and cause­less anx­i­ety that occurs even after a long night’s rest. Insom­nia is more com­mon. In this case, sleep dis­tur­bances can be observed when falling asleep, wak­ing up, or dur­ing the night. Insom­nia can be a sign of both men­tal and phys­i­cal ill­ness. The for­mer include neu­ro­sis, alco­holism and drug addic­tion, depres­sion, while the lat­ter include dis­tur­bances in the endocrine sys­tem, chron­ic dis­eases of the liv­er, kid­neys, der­ma­to­log­i­cal dis­eases, osteo­chon­dro­sis, etc. If a per­son notes that even with a nor­mal sleep sched­ule, he does not feel rest­ed, or he has prob­lems with insom­nia, it is nec­es­sary to con­sult a doc­tor and under­go an appro­pri­ate exam­i­na­tion.

Sleep and health: interesting facts

Sleep and health: interesting facts

    According to research, the norm of sleep for a teenager should be at least 9 hours. Lack of sleep for people of this age category can cause significant harm to health, both physical and mental. Good sleep for a teenager is very important. In its absence, the risk of early obesity, depression and the development of various serious diseases is significantly increased.
    Researchers from the Virgin Pulse Institute have found that almost one in six office workers at least once a week, due to a lack of nightly sleep, falls asleep right at the workplace. Moreover, the reasons for the lack of a normal night’s sleep for all respondents were different, but they boiled down to inconvenience caused by some external factors. The authors of the study note that lack of sleep causes a state similar to intoxication. This prevents a person from fully working and making the right decisions.
    A study conducted by scientists from the University of California showed that systematic violation of the norm of sleep increases the levels of inflammatory markers in the human body. That is, the lack of 7–8 hours of sleep leads to an increase in the level of interleukin‑6 and C‑reactive protein. The latter can also significantly increase the risk of heart disease, hypertension, and type 2 diabetes.
    Scientists from the Max Planck Institute conducted an experiment in which 160 adult volunteers took part. Specialists studied the features of changes in the sigma rhythm (sleep spindles) that appear during sleep. In addition, during the experiment, the IQ indicators of male and female participants were determined. Scientists have concluded that in women in the deep sleep phase, mental abilities improve. In men, an increase in IQ occurs during superficial sleep (drowsiness).
    Researchers at the University of Washington found that the hours a person sleeps are just as important to health as the length of sleep itself. The researchers conducted an experiment on laboratory rodents. According to its results, scientists have found that with the same duration of sleep at different hours, the benefits for the body will differ. That is, not observing the sleep regimen threatens a person with impaired immune response of the body, which significantly increases the risk of developing various diseases.

The child’s brain and food fats: why do we need omega‑3 acids?

The nutri­tion of many chil­dren by school age dif­fers sig­nif­i­cant­ly from a healthy, bal­anced diet.

By Yraa

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