We multi-task, take on another job, go to school, all at the expense of our sleep. We are doing our best to get ahead and do what we need for ourselves and our family. We have so much to do and so many things wearing on our minds that our sleep quality suffers . Let's look at what is optimal sleep to allow our brain to rest, heal and develop our body to get the real rest we need.
We are seeing that about 35 % of Americans have sleep deprivation defined as continuous nocturnal sleep, less than 7 hours. 10% of Americans with poor sleep also have daytime dysfunction which is consistent with the diagnosis of insomnia. Sleep deprivation and insomnia can lead to increased risk of many issues such as headaches/migraines, obesity, increased aging of the skin, increased risk for Alzheimer's, less focus, mental strain, cravings, poor pain control, hypertension, heart disease, and diabetes.
Optimal sleep by age:
Ages 3-5 years of age Require 10-13 hours of sleep
Ages 6-12 years of age Require 9-12 hours of sleep
Ages 13-25 years of age Require 8-10 hours of sleep
Ages 26-64 years of age Require 7-9 hours of sleep
Ages 65 years of age and beyond Require 7-8 hours of sleep
Optimal sleep can help with the following
1. Lose weight by revving up your metabolism
2. Improve fertility by balancing hormones and allowing normal production of reproductive hormones.
3. Rest the brain and lower the risk of forming amyloid plaques in the brain thus reducing the risk for Alzheimer's. Better sleep can delay or prevent dementia related issues and actually be anti-aging .
4. Increase development and growth of bones, skin and tissue.
5. Increase emotional well being and mental performance. Sleep can promote mental rest and healing due to stress and burnout.
6. It may help support pain control. Control of chronic pain with medication, herbs, massage, or therapies with optimal sleep promote healing and eventual resolution of some chronic pain issues.
Sleep is so important for our mental health, emotional health and well-being. Firefly Wellness Center can help you address your sleep patterns to help you be well.