Importance of Sleep

Struggle to get a good night’s rest? Well, then you’re not alone. 

Did you know that one-third of adults report suffering from insomnia, defined as difficulty getting to sleep or staying asleep, or having a non-refreshing sleep? Let’s discuss the natural options for sleeplessness.

The recommended amount of sleep per age group

Age: 4-12 months need 12-16 hours per 24 hours (including naps)

Age: 1-2 years need 11-14 hours per 24 hours (including naps)

Age: 3-5 years need 10-13 hours per 24 hours (including naps)

Age: 6-12 years need 9-12 hours per 24 hours

Age: 13-18 years need 8-10 hours per 24 hours

Age: 18+ years need 7+ hours per night

 Let’s discuss the natural options for sleeplessness.

It is known that sleep is as necessary as water, food, and oxygen. Sleep is divided into two systems: sleep-wake homeostasis and circadian rhythm. Sleep-wake homeostasis is the sum of sleep-inducing substances in the brain which alert the body that sleep is necessary after some time since the last period of sufficient sleep. The circadian clock regulates the body’s circadian cycle, controlled by the nucleus in the hypothalamus, and reacts to light and dark exposure. While one is sleeping, there are two different cycles and stages: REM and Non-REM. Non-REM sleep makes up most of the portion of sleeping and mainly results in lowered heart rate, blood pressure, temperature, etc.  

Sleep deprivation affects a person on a genetic level since gene expression is altered with insufficient sleep. This influences inflammation, brain function, and neural plasticity and changes gene transcription responsible for regulating the circadian rhythm causing even more sleep deprivation.

Learn how to improve your sleep patterns.

Watch the video and be empowered to get quality sleep!

      ◦ Develop a healthy habit of going to bed and waking up at the same time each day, including weekends; this will help the body regulate sleep more effectively.

◦ Develop a relaxing nighttime routine that does not involve electronic screens

◦ Avoid eating or drinking within 2 hours of going to bed.

◦ Get into the habit of stopping screens (phones, laptops, television) for 2 hours before bed

◦ Keep bed for sleeping

◦ Avoid alcohol or smoking

◦ Get regular exercise & daily exposure to natural light

• At bedtime, keep the room dark since tiny amounts of light can suppress the body’s natural melatonin production.

• Stay cool. Keep bedroom temperatures cool because a drop in temperature in the evening signals your body that it’s time to sleep.

You will be surprised at how other aspects of your life drastically improve with quality sleep—physically, mentally, and emotionally. 

You got this by being more mindful and in control of your total wellness; you can achieve all your desires and goals.

Seize the day!

Become a member of the Total Wellness Empowerment today!

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