<ul><li>For 1-2-year-old/toddlers- 11 to 14 hours a day</li><li>For 3-5 years old/preschoolers- 10 to 13 hours a day</li><li>For 6-13 years old/older children- 9 to 11 hours a day</li><li>For 14-17 years old/teenagers- 8 to 10 hours a day.</li></ul>

Necessary Sleep As Per The Age

<ul><li>Inability to fight infection or diseases</li><li>Cause of Weight Gain</li><li>One of the major causes of accidents</li><li>Linked to substance abuse</li><li>Associated with depression</li><li>Cause fatigue and affects athletic performance.</li></ul>

Sleep Deprivation Effects Our Body

<ul><li>Increases decision-making skills</li><li>Improves memory and concentration</li><li>Enhances work efficiency</li><li>Widening attention span</li><li>Increases Alertness.</li></ul>

Good Sleep Enhances Performance At Work

<ul><li>NREM Sleep- Non-Rapid Eye Movement Sleep. It is the type of sleep when you don’t dream. It is what most people associate with sleep. It is a very relaxed type of sleep that gets progressively deeper through three stages called N1, N2, and N3.</li><li>REM Sleep- Rapid Eye Movement Sleep. This sleep is your dream state. Your eyes move rapidly. It is a rather active sort of sleep in which the brain is almost as active as if it were awake. It is also called paradoxical sleep because you only look like you are fast asleep but there is a lot of stuff happening inside your brain.</li></ul>

NREM And REM Sleep

<ul><li>Block out lights in the room</li><li>Avoid all handheld devices</li><li>Read any book physically like self-help for you or stories to your child</li><li>Avoid long afternoon naps</li><li>Have melatonin supplements</li><li>Follow a bedtime and wake-up time routine even on weekends</li><li>Exercise regularly</li><li>Manage temperature and noise in the room</li><li>Avoid alcohol and heavy meals in the evening</li><li>Practice a relaxing meditative bedtime ritual</li><li>Avoid stimulants like caffeine, nicotine etc.</li><li>Limit fluid intake to prevent ‘Nocturia’- medical term for excessive urination during night</li><li>Sleep on comfortable, supportive and allergen free mattress and pillows</li></ul>Good Sleep

How To Sleep Better

People spend money on beauty potions, but a good night’s rest makes all the difference

Our body cycles between NREM and REM sleep every 90 minutes, this is known as the Sleep Cycle.Having a complete sleep cycle is important because each type of sleep has its own special benefits. For example, some of the things happening to you when you are in deep NREM (N3) sleep are-<ul><li>Wounds get healed</li><li>Energy is restored and the body undergoes maintenance</li><li>WBCs are created to prop up your body’s defense mechanism</li><li>Muscles are relaxed and restored</li><li>Growth hormones are released</li><li>The brain reorganizes the mental pathways within the cortex, an activity vital to learning and to brain development.</li></ul>

Benefits Of Deep Sleep

<ol><li>Sleeping for more time while in bed (at least 85% of the total time)</li><li>Falling asleep in 30 minutes or less</li><li>Waking up no more than once per night</li><li>Being awake for a break of less than 20 minutes during sleeping hours</li></ol>

Indicators Of Good Sleep

We are in the midst of a sleep deprivation crisis, which affects our health, job performance, our relationships, and happiness. If we talk about the data collected from a single country like India-<ul><li>93% of Indians are sleep deprived.</li><li>72% of Indians wake up 1-3 times per night.</li><li>87% confirm the lack of sleep is affecting their health.</li><li>58% believe that their work suffers due to lack of adequate sleep.</li><li>38% have witnessed a colleague falling asleep at work.</li></ul>

Sleep Deprivation

<ul><li>Pain such as body aches, headaches and toothaches</li><li>Itching associated with psoriasis, eczema and other skin disorders</li><li>Medical disorders like nose block, asthma, coughing and breathlessness</li><li>Psychiatric disorders like depression and anxiety</li><li>Addictions such as alcohol, caffeine, drug abuse or digital addiction</li><li>Stress, for example, due to job loss, death of a loved one or divorce</li><li>Acidity causing ulcers, heartburn or acid reflux</li><li>Irritable bowls causing frequent bathroom trips</li><li>Environmental factors like light, noise or temperatures</li><li>Lifestyle Patterns like working night shift, business travel or emergency duty</li></ul>

Causes Of Poor Sleep

Having peace, happiness and healthiness is my definition of beauty and you can’t have any of that without sleep- American singer and songwriter ’Beyonće’. 

CHRISTINA AGUILERA

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