Statistics on Sleep
A US study has estimated the annual cost of insomnia to be between $92.5 billion to $107.5 billion.
71,000 people suffer imjuries every year due to sleep related accidents.
1550 people die becos of sleep related accidents.
46% of individuals with frequent sleep disturbances report missing work or events or making errors at work compared to 15% of healthy sleepers.
Sleep is an essential pillar for wellness
Sleep is essential for health. Just like eating well and exercising is important. Sleep is a behaviour that is foundational to one’s physical, mental and social well being.
Sleep problems constitute a gloabl epidemic that threatens health and quality of life and for up to 45% of the world’s population.
3 Elements of Sleep
Three elements for good quality sleep are duration, continuity and depth.
Research shows that we spend up tp 1/3 of our lives sleeping. sleeping is a basic human need. Much like eating and drinking is improtant to our overall health wellbeing.
Sleep like exercise and nutrition is essential for metabolic regulation in children. There is a link between sleep duration and childhood obesity.
breathing regularly during sleep is critical to maintaining weel being and health. Persistent interruption of the breathing function duirng sleep is called sleep apnea.
Sleep apnea is a common disorder that affects 4% of men and 2% of women. Sleep apnea causes daytime sleepiness and fatigue and may lead to conditions such as hypertension, ischemic heart disease–heart failure, heart attack, stroke and diabetes.
adenosine and melatonin are sleep inducing hormones. So these hormones are low during the day but high during the night. This helps to make you feel sleepy
How does sleep deprivation leads to dementia and death?
Scientists think that it is because of accumulation of waste products in the brain. during our waking hours, our brain cells are busy using up our day’s energy sources which gets broken down into adenosine.
as adenosine builds up, it increases the urge to sleep also known as sleep pressure.
Infact caffeine affects works by blocking adenosine’s receptors pathway.
Other waste products aslo builds up in the brain and if they are not cleared away, they collectively overload the brain and are thought to lead the many negative syptoms of sleep deprivation.
When we sleep, our glymphatic systems as a clean up mechanisms removes this build up and is much more active when we sleep.
Lack of sleep or poor quality of sleep is known to have a significant negative impact on our health in the long and short terms.
Lack of sleep or poor quality of sleep impact on attention span, memory recall and learning.
Poor quality of sleep is related to depression, anxiety, psychosis. Poor quality of sleep or sleep deprivation is associated with health problems such as obesity, diabetes, weakened immune systems, and some cancers.
when we lose sleep, learning memory and mood are affected.
sleeplessness may also cause inflammation, hallucinations and high blood pressure. Lack of sleep also have also been linked to obesity and diabetes.
studies have shown that sleeping for less than 6 hours per day increases stroke risk by 41/2 times compared to those getting a consistent seven to eight hours of sleep.
Lack of sleep demolishes your immune system. When you sleep less, you tend to become more sick as your immune system is compromised. When you sleep less, you tend to crave more food and then more accummulation of fat.
Sleep loss has been linked to major chronic diseases.
Importance of having sound sleep( 7-9 hours sleep)
Good quality sleep is essental for daily functioning. studies suggest that sleep quality rather than quantity has a greater impact on quality of life and daytime functioning.
Healthy sleep in children improves a child’s wellbeing and development
lack of sleep has agreater negative impact on health, well being and staisfaction with life
God quality sleep is necessary for alertness, improved functioning and better quality of life.
disrupted sleep can have a negative effect on family life and relationships affecting a person’s mood and things they are able to perform.
Sleep improves athletic performance.
Lack of sleep is one of the largest risk factor for obesity. A research conducted showed that adults not getting enough sleep is at a 55% more likely to be obese. While 89% of children are more likely to be obese for not getting enough sleep.
Getting the right quality and amount of sleep improves hormones quality. For example, when you sleep well, there is a reduced released of hormone cortisol. When there is reduced cortisol release when you sleep well.
Better sleep improves insulin sensitivity and improve testosterone levels in the body which will increase your energy level.
Good sleep improves your immune system
Getting enough sleep per night help you fight off being sick. In a study, it was found that people who sleep less than 7 hours are three times more likely to develop cold than those sleeping 8 hours plus.
sleeping helps improves learning.
good sleep lowers the risk of developing depression.
It has been estimated that 90% of people with depression also suffer from sleep apnea. people who sleep more naturally eat leass.
when you get enough sleep, your craving s for more or food reduces. You are more contented.
sleep helps you to empathize more with others
Tips for a good night sleep
- Go to bed at the same time everyday
- sleep in a dim room free of gadgets.
- Stop pressing your phone and computer at least 2 hours before you sleep.
- Sleep in cool room
- Use a pillow underneath or in between your legs. This heps to maintain your bosy’s alignment.
- Napping for 15 to 20 minutes is good for your system to reduce cortisol level.
Sleeping is a necesity if we want to maintain sleep. Also anxiety could be triggered by lack of sleep.
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