MEDICAL INSIDER
DR RIA MASLOG
FOR SEPT 17, 2023
Sleep
Sleep is defined as a state of reduced mental and physical activity
in which consciousness is altered and sensory activity is inhibited
to a certain extent. This state allows your body and brain to rest.
Sleep is important for the following reasons: energy conservation
and storage, self repair and recovery, and for brain maintenance.
But, how much sleep is needed? This varies from one individual
to another and the number of hours of sleep that brings good
health to a person which can also change during her lifetime.
In the pediatric age group, this is the recommended amount of
sleep per age group: A. Infants : 4 to 12 months needs 12-16
hours of sleep including naps; B. Toddlers: 1-2 years need 11-14
hours including naps; C. Preschoolers: 3 to 5 years need 10-13
hours of sleep including naps; D. Gradeschoolers: 6 to 12 years
need 9 to 12 hours; E. Teens: 13 to 18 years need 8 to 10 hours
But some individuals have problems getting sleep and these are:
A. Sleeplessness
- this state is defined as the inability to sleep
- also refers to insomnia
B. Sleep deprivation - the condition of not having had enough sleep or being prevented
from having enough sleep especially for several days or more
C. Sleep deficiency - this occurs when one or more of the following exist:
1. Not enough sleep
2. Sleeping at the wrong time of the day and
3. Not sleeping well
What happens when the body is deprived of sleep? The following
harmful effects occurs:
- Cognitive function: poor memory, difficulty in concentration and
in learning, and problem solving - Immune system; increased likelihood of getting sick, and
slower recovery and healing times - Appetite and Metabolism: appetite increases: metabolism slows
thus increasing risk for overeating that may lead to obesity and
diabetes - Mood: increased irritability, emotional disorders, anxiety and
depression - Heart health: greater risk for hypertension, atherosclerosis,
stroke and heart failure - Cancer risk: increased rates of breast, prostate and colorectal
cancers
So to minimize sleep problems and its harmful effects, one should
strive to get a good night sleep daily. And this can be achieved
through the following simple steps: having a routine sleep
schedule; paying good attention to what one drinks and eats;
creating a restful environment; limiting daytime naps; having a
physical activity; and knowing how to manage worries