Good Sleep is Best Medicine

HOW MANY HOURS OF SLEEP IS NEEDED: BENEFITS
Sleep is a natural part of everybody's life. like diet and exercise, Sleep is important for our minds and bodies to function normally , it is not an option. During sleep many of the body's major organ and regulatory systems continue to work actively. Some parts of the brain actually increase their activity dramatically, and the body produces more of certain hormones. In fact, sleep appears to be required for survival
How we fall asleep?
One or the other time many of us might have got this question in our mind about " How do our bodies know when it is time to sleep?" . well here is the answer .
We all have an internal circadian clock that provides cues for when it is time to sleep and time to wake. This clock is sensitive to light and time of day, that is why having a good bedtime routine and a quiet dark place to sleep is so important. At the same time, a chemical messenger called adenosine builds up during the day as our bodies are busy using energy. The more adenosine builds up in the brain, the sleepier you will feel. Adenosine combined with the circadian clock sends a powerful message of sleepiness to your body.
STAGES OF SLEEP:
• Stage 1 (Drowsiness)
• Stage 2 (Light Sleep)
• Stages 3 & 4 (Deep Sleep)
• REM sleep (Dream Sleep)

Now comes the question of how many hours of sleep is needed for an individual , this is a valuable question to be thought about ,because many people in this current competitive and fast paced generation had their own strategies and try to impose this upon others. Some people find that they only need 5-6 hours of sleep, while others need 10-11 hours for optimal performance. So lets find how much is needed in real to every one.
How much sleep is enough?
Each person's sleep requirement is different , it is important to consider how much sleep you need on an individual basis. However the average adult functions best with 7-8 hours of sleep a night
Newborns: neither diurnal or nocturnal, sleep-wake cycles are frequent and evenly spaced during any 24-hour period; sleeping for 3-4 hours, waking for 1-2 hours
Infants: About 16 hours per day of sleep
First year: At one year the infant typically sleeps about 10-12 hours. more at night with a couple of naps in the early and late afternoon
By age 4-5: the child has lengthened the nocturnal period to about 11-12 hours with one nap in the afternoon.
Ages 6 to 9: about 10 hours of sleep
Ages 10 to 12: about 9 hours of sleep
Teenagers: About 8-9 hours of sleep
For adults: 7 to 8 hours a night appears to be the best amount of sleep, although the amount ranges from 5 hours to 10 hours of sleep each day depending on the individual
Senior adults: they have further shortened sleep requirements. But it is now thought that this is only because they tend to get sleep apnea, or musculoskeletal pain which disturbed their sleep.
NOTE: Boston University School of Medicine found that sleeping less than 6 hours or more than 9 hours a day had an increased incidence of diabetes, compared to those who slept 7-8 hours
BENEFITS OF SLEEP:
1. Sleep keeps your heart healthy
2. Sleep reduces the stress
3. Sleep reduces inflammation
4. Sleep makes you more alert
5. Sleep increases your memory
6. Sleep may help you lose weight
7. Naps make you smarter
8. Sleep may reduce your risk for depression
9. Sleep helps the body make repairs
10. sleep may prevent cancer, diabetes, obesity
11. Increases the immunity of the body
Affects of Sleep deprivation :

1. Difficulty waking up in the morning
2. Poor performance in school, on the job, or in sports
3. Increased clumsiness
4. Difficulty making decisions
5. Falling asleep during work or class
6. Feeling especially moody or irritated
TIPS FOR GETTING BETTER SLEEP:

1. Improving your daytime habits
• Regular day exercise can help sleep
• Try to eliminate napping. If you must nap, do it in the early afternoon, and sleep no longer than about thirty minutes
• Alcohol reduces overall quality of sleep . so stay away from alcohol in the last few hours before bed.
• Smoking causes sleep troubles in numerous ways.keep away from this
2. Creating a better sleep environment
Your bed:
• Getting a larger bed if you don't have enough space to stretch out.
• Make sure that your mattress, pillows and bedding must be comfortable.

Your room:
• Keep the noise level down
• Keep your room dark during sleep hours
• Room temperature and ventilation is made suitable according to individual
3. Preparing for Sleep:
• Keep a regular bedtime schedule, including weekends

• Foods that help you sleep
Tryptophan-containing foods with carbohydrates helps calm the brain and allow you to sleep better. For even better sleep, add some calcium to your dinner. Calcium helps the brain use and process tryptophan . A light bedtime snack or a glass of warm milk
• Foods that can interfere with sleep
Too much food, especially fatty, rich food.
Too much liquid
Avoid food and drinks that contain caffeine
• Develop a relaxing bedtime routine


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Dr Jayasri is faculty for medical coding training and medical billing training online