How Much Sleep Do You NeedWord格式文档下载.docx
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How Much Sleep Do You NeedWord格式文档下载.docx
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Manyofustrytosleepaslittleaspossible.Therearesomanythingsthatseemmoreinterestingorimportantthangettingafewmorehoursofsleep,butjustasexerciseandnutritionareessentialforoptimalhealthandhappiness,soissleep.Thequalityofyoursleepdirectlyaffectsthequalityofyourwakinglife,includingyourmentalsharpness,productivity,emotionalbalance,creativity,physicalvitality,andevenyourweight.Nootheractivitydeliverssomanybenefitswithsolittleeffort!
Understandingsleep
Sleepisn’texactlyatimewhenyourbodyandbrainshutoff.Whileyourest,yourbrainstaysbusy,overseeingawidevarietyofbiologicalmaintenancethatkeepsyourbodyrunningintopcondition,preparingyouforthedayahead.Withoutenoughhoursofrestorativesleep,youwon’tbeabletowork,learn,create,andcommunicateatalevelevenclosetoyourtruepotential.Regularlyskimpon“service”andyou’reheadedforamajormentalandphysicalbreakdown.
Thegoodnewsisthatyoudon'
thavetochoosebetweenhealthandproductivity.Asyoustartgettingthesleepyouneed,yourenergyandefficiencywillgoup.Infact,you'
relikelytofindthatyouactuallygetmoredoneduringthedaythanwhenyouwereskimpingonshuteye.
MythsandFactsaboutSleep
Myth1:
Gettingjustonehourlesssleeppernightwon’taffectyourdaytimefunctioning.Youmaynotbenoticeablysleepyduringtheday,butlosingevenonehourofsleepcanaffectyourabilitytothinkproperlyandrespondquickly.Italsocompromisesyourcardiovascularhealth,energybalance,andabilitytofightinfections.
Myth2:
Yourbodyadjustsquicklytodifferentsleepschedules.Mostpeoplecanresettheirbiologicalclock,butonlybyappropriatelytimedcues—andeventhen,byone–twohoursperdayatbest.Consequently,itcantakemorethanaweektoadjustaftertravelingacrossseveraltimezonesorswitchingtothenightshift.
Myth3:
Extrasleepatnightcancureyouofproblemswithexcessivedaytimefatigue.Thequantityofsleepyougetisimportant,sure,butit'
sthequalityofyoursleepthatyoureallyhavetopayattentionto.Somepeoplesleepeightorninehoursanightbutdon’tfeelwellrestedwhentheywakeupbecausethequalityoftheirsleepispoor.
Myth4:
Youcanmakeupforlostsleepduringtheweekbysleepingmoreontheweekends.Althoughthissleepingpatternwillhelprelievepartofasleepdebt,itwillnotcompletelymakeupforthelackofsleep.Furthermore,sleepinglaterontheweekendscanaffectyoursleep-wakecyclesothatitismuchhardertogotosleepattherighttimeonSundaynightsandgetupearlyonMondaymornings.
Adaptedfrom:
YourGuidetoHealthySleep(PDF)TheNationalInstitutesofHealth
Howmanyhoursofsleepdoyouneed?
AverageSleepNeedsByAge
Newbornto2monthsold
12-18hrs
3monthsto1yearold
14-15hrs
1to3yearsold
12-14hrs
3to5yearsold
11-13hrs
5to12yearsold
10-11hrs
12to18yearsold
8.5-10hrs
Adults(18+)
7.5-9hrs
AverageSleepNeedsbyAge
AccordingtotheNationalInstitutesofHealth,theaverageadultsleepslessthansevenhourspernight.Intoday’sfast-pacedsociety,sixorsevenhoursofsleepmaysoundprettygood.Inreality,though,it’sarecipeforchronicsleepdeprivation.
Thereisabigdifferencebetweentheamountofsleepyoucangetbyonandtheamountyouneedtofunctionoptimally.Justbecauseyou'
reabletooperateonsevenhoursofsleepdoesn'
tmeanyouwouldn'
tfeelalotbetterandgetmoredoneifyouspentanextrahourortwoinbed.
Whilesleeprequirementsvaryslightlyfrompersontoperson,mosthealthyadultsneedbetweensevenandahalftoninehoursofsleeppernighttofunctionattheirbest.Childrenandteensneedevenmore(seeboxatright).Anddespitethenotionthatoursleepneedsdecreasewithage,olderpeoplestillneedatleastsevenandahalftoeighthoursofsleep.Sinceolderadultsoftenhavetroublesleepingthislongatnight,daytimenapscanhelpfillinthegap.
Thebestwaytofigureoutifyou'
remeetingyoursleepneedsistoevaluatehowyoufeelasyougoaboutyourday.Ifyou'
reloggingenoughhours,you'
llfeelenergeticandalertalldaylong,fromthemomentyouwakeupuntilyourregularbedtime.
Sleepneedsandpeakperformance
Thereisabigdifferencebetweentheamountofsleepyoucangetbyonandtheamountyouneedtofunctionoptimally.Justbecauseyou’reabletooperateonsevenhoursofsleepdoesn’tmeanyouwouldn’tfeelalotbetterandgetmoredoneifyouspentanextrahourortwoinbed.Thebestwaytofigureoutifyou’remeetingyoursleepneedsistoevaluatehowyoufeelasyougoaboutyourday.Ifyou’reloggingenoughhours,you’llfeelenergeticandalertalldaylong,fromthemomentyouwakeupuntilyourregularbedtime.
Thinksixhoursofsleepisenough?
Thinkagain.ResearchersattheUniversityofCalifornia,SanFranciscodiscoveredthatsomepeoplehaveagenethatenablesthemtodowellonsixhoursofsleepanight.Thisgene,however,isveryrare,appearinginlessthan3%ofthepopulation.Fortheother97%ofus,sixhoursdoesn’tcomeclosetocuttingit.
Signsandsymptomsofsleepdeprivationandlackofsleep
Ifyou’regettinglessthaneighthoursofsleepeachnight,chancesareyou’resleepdeprived.What’smore,youprobablyhavenoideajusthowmuchlackofsleepisaffectingyou.
Howisitpossibletobesleepdeprivedwithoutknowingit?
Mostofthesignsofsleepdeprivationaremuchmoresubtlethanfallingfacefirstintoyourdinnerplate.Furthermore,ifyou’vemadeahabitofskimpingonsleep,youmaynotevenrememberwhatitfeelsliketobewide-awake,fullyalert,andfiringonallcylinders.Maybeitfeelsnormaltogetsleepywhenyou’reinaboringmeeting,strugglingthroughtheafternoonslump,ordozingoffafterdinner,butthetruthisthatit’sonly“normal”ifyou’resleepdeprived.
Youmaybesleepdeprivedifyou...
∙Needanalarmclockinordertowakeupontime
∙Relyonthesnoozebutton
∙Haveahardtimegettingoutofbedinthemorning
∙Feelsluggishintheafternoon
∙Getsleepyinmeetings,lectures,orwarmrooms
∙Getdrowsyafterheavymealsorwhendriving
∙Needtonaptogetthroughtheday
∙FallasleepwhilewatchingTVorrelaxingintheevening
∙Feeltheneedtosleepinonweekends
∙Fallasleepwithinfiveminutesofgoingtobed
Theeffectsofsleepdeprivationandchroniclackofsleep
Whileitmayseemlikelosingsleepisn'
tsuchabigdeal,sleepdeprivationhasawiderangeofnegativeeffectsthatgowaybeyonddaytimedrowsiness.Lackofsleepaffectsyourjudgment,coordination,andreactiontimes.Infact,sleepdeprivationcanaffectyoujustasmuchasbeingdrunk.
Theeffectsinclude:
∙Fatigue,lethargy,andlackofmotivation
∙Moodinessandirritability
∙Reducedcreativityandproblem-solvingskills
∙Inabilitytocopewithstress
∙Reducedimmunity;
frequentcoldsandinfections
∙Concentrationandmemoryproblems
∙Weightgain
∙Impairedmotorskillsandincreasedriskofaccidents
∙Difficultymakingdecisions
∙Increasedriskofdiabetes,heartdisease,andotherhealthproblems
Howsleepdeprivationcanaddtoyourwaistline
Evernoticedhowwhenyou’reshortonsleepyoucravesugaryfoodsthatgiveyouaquickenergyboost?
There’sagoodreasonforthat.Sleepdeprivationhasadirectlinktoovereatingandweightgain.
Therearetwohormonesinyourbodythatregulatenormalfeelingsofhungerandfullness.Ghrelinstimulatesappetite,whileleptinsendssignalstothebrainwhenyouarefull.However,whendon’tgetthesleepyouneed,yourghrelinlevelsgoup,stimulatingyourappetitesoyouwantmorefoodthannormal,andyourleptinlevelsgodown,meaningyoudon’tfeelsatisfiedandwanttokeepeating.So,themoresleepyoulose,themorefoodyourbodywillcrave.
Stagesofsleep:
REMsleepandnon-REMsleepstages
Allsleepisnotcreatedequal.Sleepunfoldsina
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