During sleep both old and new memories are constantly replayed As per the study the brain is busy while we sleep repeating what we learnt throughout the day . Sleep helps reorganize memories and present them in more efficient way.According to the American National Sleep foundation New born (0-3 mths ) require 14 to 17 hrs of sleep each day, infants (4-11months) require 12 To 15 hours of sleep each day. Toddlers ( 1-2 years) require 11 to 14 hours of sleep each day. Preschoolers (3 to 5) require 10 to 13 hours of sleep each day teenagers (14-17) requires 8-10 hours of sleep each day, younger adults (18-25) require 7 to 9 hours of sleep each day. Adults (26 to 64) require 7-9 hours of sleep each day and older adults (65 +) require 7 to 8 hours of sleep each day. However the above figure changes from person to person and no one number can fit everyone in that category.
CAUSES OF INSOMNIA
Stress can disturb your sleep. Children with televisions in their bedrooms reported getting fewer minutes of sleep per weeknight. Anxiety, depression and bad dreams ( night mares) can lead to insomnia. This makes a vicious cycle i.e insomnia leads to depression, anxiety and nightmares which again leads to insomnia.
HAZARDS OF INSOMNIA
Insomnia can give rise to various symptoms. Sleep, memory and learning are connected. Studies have shown that sleep is critical for converting short term into long term memory a process known as memory consolidation. People who sleep less than seven hours at night are three times more likely to catch cold after getting exposed to cold causing virus than those who sleep eight hours. Insomnia can lead to obesity It can also lead to dehydration. Further new study has reported that having less sleep as they age from 50 to 60 are more prone to develop Alzheimer's disease later in life.
BENEFITS OF GOOD NIGHTS SLEEP
Good Sleep prevents dark circles. Skin makes new collagen when you sleep which prevents sagging. Further your skin can focus on repairing itself while you sleep since it isn't fighting the sun and free radicals. Further body boosts blood flow to the skin when you sleep.
TIPS FOR GOOD SLEEP
Drink plenty of water throughout the day, but not late at night. Use breathable cotton sheets and wash them regularly so they don't collect dust mites and bacteria. Avoid detergents with strong fragrance. Exercising in morning too can give you a sound sleep. Eat two hours before going to bed and avoid caffeinated drink post sunset for a good sleep. An afternoon nap can boost happiness and improve behaviors and academic performance. A latest research has concluded hot shower with temperature around 4- to 42 degrees at least 90 minutes before bedtime can give you a sound sleep. Though strenuous exercise before bed is not advisable for good sleep but a meditative movements like yoga have been found to improve sleep quality. A newer study reports weighted chain blankets can lead to better sleep.
Also going to bed at fixed time too can be very beneficial. Further concentrate on your breath, keep your worries and assignment away and relax your mind and imagine as if your body is weightless. This technique along with thinking of some happy movement will help you to sleep earlier and better.