Sound sleep is important for all of us to focus on our work and remain balanced in day to day activities. Sleep deprivation can lead to mood swings, less productivity in work and also alter the behaviour of people. It is really essential to take proper sleep in order to get our mind and body to be at its best.
The Science behind Sleep
Ever wondered why do we feel sleepy at times and not at other? Here is how our body functions and realize the need for sleep. Our body functions according to its natural clock which is of 24 hours duration. It is called Circadian clock and helps the body to regulate sleep cycle. External factors such as lights effect these circadian rhythms. This is the reason we feel sleepy at night usually and not the day time. Light signals pass through eyes and inform the brain that it is day time. Brain then arranges your body clock according to this information.
When it is day time body releases adenosine hormone, it keeps on increasing as the day passes and is at its peak at the end of the day. This adenosine accumulation leads to the feeling of Sleepiness. When we sleep, body breaks down the accumulated adenosine. Another hormone that is equally responsible in sleep cycle is melatonin which is released at its peak when its dark. This indicates our body that its time for sleep by giving us the drowsiness feeling.
Another process responsible for sleep is Sleep drive. The sleep drive increases with every hour after we wake up. By the end of the day the sleep drive is maximum and works along with Cicardian Rhythm to give a good night sleep.
How much sleep do we need ?
Ideal sleep duration depends on various factors like age, climate, work schedule. However body needs uninterrupted good quality sleep as per our age. Here is the sleep duration as per age ( Source: https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times)
|Age||Sleep required each day|
|New-borns (0-3 months)||14-17 hours|
|Infants (4-11 months)||12-15 hours|
|Toddlers (1-2 years)||11-14 hours|
|School age children (6-13)||10-13 hours|
|Teenagers (14-17)||8-10 hours|
|Younger adults||7-9 hours|
|Adults (26-64)||7-9 hours|
|Older adults (65+)||7-8 hours|
Effects of sleep deprivation on body
- Inappropriate sleep can lead to the irritation, mood swings, headache and other ill effects on brain functioning.
- If the quality and duration of sleep is not proper it definitely will lead to fatigue, loss of energy and reduced attention and creativity.
- Loss of sleep can lead to increased chance of accidents due to impaired motor skills.
- Sleep deprivation affects the immune system of body. It might lead to more chances of chronic illness.
- Lack of good quality sleep can also be responsible for increased chances of diseases such as cardiovascular diseases, diabetes, respiratory diseases etc.
In order to stay fit and healthy it is really essential to take care of sleep along with maintaining a healthy diet and lifestyle. In case you are looking for a companion for your health Lola health app can help you in staying healthy by letting you track your own health. Here is the link for the app https://play.google.com/store/apps/details?id=com.atreyainnovations.sparkapp&hl=en