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Importance of Sleep

Sleep is essential for the body and brain to rest and perform maintenance. It allows the brain to learn, supports immune function, and regulates hormones and blood pressure. Adults need 7-8 hours per night on average. Getting quality sleep involves having a relaxing pre-bed routine, a dark and cool bedroom environment free of distractions, and establishing a consistent sleep schedule. Sleep cycles through different stages including REM, light sleep, and deep sleep, each playing a role in restoration and learning, though their full impacts are still being explored. Tracking sleep can provide insight on quality and factors that influence it.

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80 views10 pages

Importance of Sleep

Sleep is essential for the body and brain to rest and perform maintenance. It allows the brain to learn, supports immune function, and regulates hormones and blood pressure. Adults need 7-8 hours per night on average. Getting quality sleep involves having a relaxing pre-bed routine, a dark and cool bedroom environment free of distractions, and establishing a consistent sleep schedule. Sleep cycles through different stages including REM, light sleep, and deep sleep, each playing a role in restoration and learning, though their full impacts are still being explored. Tracking sleep can provide insight on quality and factors that influence it.

Uploaded by

Kopano'Gucci'Modisenyane
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPTX, PDF, TXT or read online on Scribd
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IMPORTANCE OF SLEEP

DR VTR NTSANWISI
WHY SLEEP IS SO IMPORTANT

 Sleep occurs when your body and brain drop into an unconscious, restorative state. While you're sleeping, many of
your body's basic functions are altered or suspended while other specialised functions happen. You may not
remember much of your sleep, but you're likely to spend about a third of your life in this state
 Sleep can do remarkable things for you. It allows your body to rest and perform some essential maintenance on
your memory, hormones, your immune system and other critical functions. It improves the brain's ability to learn,
helps the body fight infection, allows your heart to rest, and can even lower blood pressure. Not getting enough
sleep can have adverse affects in all these areas and others.
 So how do you know when you're getting the right amount sleep? When you wake up and feel rested, you've
probably had enough. The amount of sleep someone needs is highly individual. In general, adults should get 7-8
hours of sleep, kids should get 9-13 hours, and infants need between 12-15 hours.
 Over the course of a day, you build up sleep pressure. You may find yourself nodding off or feeling tired. This is
your body's way of saying it needs to sleep.
ABOUT SLEEP STAGES

 There are many misconceptions around sleep stages and the quality of sleep. Scientists and doctors are still
exploring the purpose of the different stages and the impact they have on the body. Generally, a stage is
characterised by the types of brain waves that happen while you sleep. It's known that dreams happen during the
Rapid Eye Movement (REM) stage and that deep sleep has a restorative effect on the body. As you sleep, you're
likely to cycle through the different stages multiple times
UNDERSTANDING YOUR SLEEP

 Tracking your sleep can help you understand the sleep you're getting and what may be impacting it. You can keep
notes in a sleep journal, log your sleep in an app or use a device that adds your sleep to Health.
GETTING A GOOD NIGHTS SLEEP

During Your Day


Good habits during your day can help promote better sleep
• Get regular exposure to sunlight. Try for at least 30 minutes a
day, preferably in the morning
• Avoid nicotine and caffeine. Both are stimulants that can
keep you up
• If you're taking regular medication, check with your doctor
about its effects.
• If you nap, try to avoid taking one within six hours of your
bedtime
• Try to get your workouts in at least two to three hours before
bed.
• Stay away from large meals and a lot of liquids within a few
hours of bedtime.
WINDING DOWN FOR BED

 TAKING TIME TO RELAX BEFORE GOING TO BED CAN MAKE GETTING TO SLEEP
EASIER.

• Alcohol can decrease the quality of your sleep


• Dim the lights in the evening. It will help your body know it's time for sleep.
• Relax before getting in bed. Make a habit of reading a book, listening to music or keeping a journal.
• A hot bath can help you wind down
BEDTIME
MAKE SURE YOUR BEDROOM IS HELPING YOU SLEEP WELL.

 Make sure your bedroom is cool and dark.


 Try to keep electronics and other distractions out of the bedroom
 Don't lie in bed awake. If you're awake for more than 20 minutes, get up and do something relaxing until you feel like
you're ready to sleep.

Off-Cycle Sleep
 Getting good sleep during the day can be a challenge. In addition to the tips above, here are some things that may help.
 Try to stick to a consistent sleep schedule if you can.
 • Get exposure to bright light while you're awake at night and avoid sunlight before bed.
 • If you can't get your room dark with blinds or curtains, use an eye mask.
 • Earplugs or white noise can help cancel out sounds that might wake you up
UNDERSTANDING SLEEP
STAGES

 While you're sleeping, your body goes in and out of different stages of sleep. In general, a sleep stage is
determined by the types of brain wave you produce. Most people will cycle through the different stages several
times during a sleep session. While scientists and doctors can recognise which stage you're in, they're still working
to fully understand the impact each stage has on the body
SLEEP STAGES

 Awake

You may find yourself awake during parts of a sleep session. It's normal for people to wake up on occasion. It's possible that
you will fall straight back to sleep and not remember waking up during the night.
 REM Sleep

This stage of sleep may play a role in learning and memory. During this stage, your muscles are the most relaxed and your eyes
move rapidly from side to side. This is also when most of your dreams occur.
 Core Sleep

Sometimes referred to as light sleep, this stage is considered just as important as the others and often represents most of your
time asleep each night. Brain waves that may be important for cognition occur during this stage.
 Deep Sleep

Also known as slow wave sleep because of the brain wave patterns, this is the stage where body tissues are repaired and
essential hormones are released, and typically happens in longer periods during the first half of your sleep session. During
deep sleep, the body is so relaxed that it can be more difficult to wake up from this stage
THANK YOU

DRVTRNTSANWISIPSYCHIATR
IST.COM

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