How Much Sleep Do You NeedWord格式文档下载.docx

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