Sleep
Sleep is defined in Wikipedia as a naturally recurring state of mind and body, characterized by altered consciousness, relatively inhibited sensory activity, reduced muscle activity and inhibition of nearly all voluntary muscles during rapid eye movement (REM) sleep, and reduced interactions with surroundings.
Sleep is divided into two categories: Non rapid eye movement (NREM) and Rapid eye movement (REM). Together, these two types make up a single cycle where the brain progresses sequentially through the 5 stages which are:
1. Wake
2. Light sleep
3. Deep sleep
4. rapid eye movement
5. Repeat
A good night’s sleep is important to our physical health and emotional well being. Generally, sleep does the following:
- reduces stress
- improves memory
- lowers blood pressure
- builds up the immune system
- maintains weight
- puts one in a better mood
- reduces the chance of developing diabetes
- keeps the heart healthy
- acts as a natural painkiller
- makes one smarter.
In the lecture of Dr. Fatima Johanna-Santos Ocampo, a pediatric allergologist and immunologist, she showed a table presenting the National Sleep Foundation’s sleep Duration Recommendations:
1. Newborns (0-3 months): 14-17 h of sleep
2. Infants (4-11 months): 12-15 h of sleep
3. Toddlers (1-2 years): 11-14 h of sleep
4. Preschoolers: 10-13 hours of sleep
5. School-aged children: 9-11 h of sleep
6. Teen agers(14-17 yrs): 8-10 h of sleep
7. Young adults( 18-25): 7-9 h of sleep
8. Adults (26-64): 7-9 h of sleep
9. Older adults(>65): 7-8 h of sleep
What is Sleep Deprivation? It refers to short sleep duration of < 4 hours and this is associated with 2-fold increase in mortality from coronary heart disease for women and 1.5 -fold increase in mortality from non-cardiovascular disease/non-cancer.
Moreover, sleep deprivation may result in 1.3-fold increase in total mortality. However, if one is oversleeping, it has a 1.5- to 2 -fold increase in mortality from fatal stroke, ischemic stroke, total cardiovascular disease, non- cardiovascular disease/non cancer. And oversleeping is a long sleep duration of > 10 hours. The effects have also been shown to be potentially long- lasting with sleep deprivation in teen years and are linked to diabetes, cardiovascular disease, Alzheimer’s disease, Neurodegenerative diseases and obesity.
What is meant by “Power Naps?” These are short naps by a person. Taking power naps is beneficial to our immune system. It appears to be an effective counter measure that supports the recovery of immune changes induced by acute sleep deficiency. A power nap is a short sleep that terminates before a deep sleep. This is intended to quickly revitalize an individual. It improves productivity, increases creativity, boost alertness, lifts up one’s spirit and zap stress. But how long should a power nap be? A 10-20 minute power nap can leave one feeling more alert and refreshed. More than this especially longer than 30 minutes, one will feel sluggish, groggy and tired.