Why We Need Sleep Essay

301 WordsSep 17, 20142 Pages
Why we need sleep * Fight off infection * Support the metabolism * Work effectively and efficiently Poor sleep health increases the risk of: * Heart Disease * High Blood Pressure * Obesity * Diabetes | | | Night Shifts workers have an increased risk for inadequate sleep.If working the night shift: * Increase amount of sleep by adding naps * Use bright lights in the workplace * Minimize the amount of shift changes if possible * Decrease noise and light distraction during day sleeping-HealthyPeople.gov-National Center on Sleep Disorders Research www.nhlbi.nih.gov/sleep-National Sleep Foundation www.sleepfoundation.org | | | | | | | | | | Sleep Health | Sarah Davies | | Adequate Sleep“Poor sleep health is a common problem with 25% of US Adults” –Healthy People 2020How much sleep do we need? * Newborns: 16-18 hours/day * Children in preschool: 11-12 hours/day * School-ages children: at least 10 hours a day * Teenagers: 9-10 hours/day * Adults: 7-9 hours/day | | | Myths about Sleep * You can make up for lost sleep during the week by sleeping more on the weekend. This does not correct your “sleep debt” and can’t make up for inadequacies during the week.“Rats normally live 2-3 years, but they live only 5 weeks if they are deprived of REM sleep and only 2-3 weeks if they are deprived of all sleep stages- a timeframe similar to death due to starvation.” * Naps are a waste of time.Short naps (no more than 20 minutes) can be restorative and improve focus. | | | Improving your sleep * Stick to a sleep schedule * Exercise at least 30 minutes a day * Do not exercise later than 2-3 hours before bed * Avoid caffeine, nicotine, and alcohol especially near bedtime * Avoid large meals and beverages late at night * Create a good sleeping environment with no distractions * Don’t lie in bed awake

More about Why We Need Sleep Essay

Open Document