A good night’s sleep is just as important for your health as healthy eating and a daily exercise routine.  Like food and water, sleep is essential for survival, no wonder we spend about one-third of our lives sleeping.  The average adult needs 7-8 hours of sleep every night and less sleep on a regular basis can lead to health problems. While sleep is important for mental and physical health, there are nevertheless still unanswered and intriguing questions about sleep, such as why we dream, or have sleep cycles. What is sleep? “Sleep is the natural state of rest in which your eyes are closed, your body is inactive, and your mind does not think” is the simple definition of sleep,

Many people rely on prescription sleeping medication to be able to fall asleep and to have a good night’s rest.  These sleeping medications, usually sleeping tablets, are referred to as sedative hypnotics in the medical profession, and are not designed for long-term use. There are three main categories of sedative-hypnotics: Melatonin-receptor agonists that target melatonin receptors in the brain and tend to leave the body quickly. They are not deemed to be habit-forming. Benzodiazepines that target a brain chemical called gamma-aminobutyric acid (GABA) that reduces nerve activity and promotes sleep. They can be habit-forming and can lead to waking up groggy in the morning and feelings of sleepiness during the day. Nonbenzodiazepines that target GABA as well. They do not

Healthy sleeping habits and a good night’s sleep (at least seven hours) allow the body time to do important physiological maintenance. During the initial phase of light sleep, the vast amount of information received that day is erased, and only the memories of importance are kept.  Then one goes into deep sleep during which growth hormone is released, and lots of bodily repair and housekeeping is performed.  During deep sleep muscles relax, and heart rate and blood pressure decreases. In order to assist the body to do the necessary maintenance during sleep, it is important to implement healthy habits to improve your sleep: Use your bedroom for sleeping only and not for other activities, such as watching television. The body

Keep a regular sleeping pattern, even on weekends Sleeping late on occasions breaks this pattern The best sleeping hours are between 10 pm and 6 am Make sure your bedroom is dark, quiet and at a comfortable temperature Have a relaxed routine preparing for bed Do not allow emotional issues or discussions to disturb bedtime If you lie awake, battling to fall asleep, relax your mind with soft gentle music on your shuffle/ipod using earphones in a dark room Regular daily exercise will improve your ability to sleep greatly Avoid heavy exercise just before going to bed Eating a big, heavy meal late in the evening disturbs sleep Dinner in the early evening must not be too large – rather on

  Age Group Recommended hours of sleep needed Newborns (0-3 months) 14-17 hours Infants (4-11 months) 12-15 hours Toddlers (1-2 years) 11-14 hours Preschoolers (3-5) 10-13 hours School-age children (6-13) 9-11 hours Teenagers (14-17) 8-10 hours Young adults (18-25) 7-9 hours Adults (26-64) 7-9 hours Seniors (65 and older) 7-8 hours   HEALTH INSIGHT MARCH 2017

Sleep is powerfully rejuvenating and a vital ingredient for good health! There are two kinds of sleep – rapid eye movement (REM) sleep and nonREM (NREM) or slow wave sleep.  REM sleep is characterized by rapid eye movements that occur during this stage of sleep.  NREM sleep is divided into four stages.  As a person begins to fall asleep, one enters stage one and two of slow wave light sleep, followed by 70 to 100 minutes in stages 3 and 4 of deep sleep.  During deep sleep muscles relax, heart rate and blood pressure decreases, and no eye movements occur.  Sleep then lightens and a REM period follows.  This cycle is repeated at about 90 minute intervals throughout the night.