How Much Sleep do Human Need?

sleeping photo


 Sleep might have evolved about 700 million years ago. We spend one-third of our life in sleep, from this we can know good sleep is essential for our body, as it affects our brain, immunity and mental emotion of body. 


What happen when we sleep?

We tend to think off sleep as a time when the mind shut down but many important things happen while we sleep like processing, restoration and strengthening of muscles occurs during sleep. Our brain clears out harmful toxins that may reduce the risk of Alzheimer diseases. During sleep, brain cells decongest and allows space to cleanse metabolic toxins. Our body release growth hormone, which stimulates the healthy growth of muscle and bone.

How much sleep do we need?

Amount of sleep body needs is different for all person and some other factors like place, etc. also depends.  

The American Academy of Pediatrics and the Centers for Disease Control and Prevention (CDC) offer these general guideline for different age:-

  • Birth to 3 months   :- 14 to 17 hours
  • 4 to 11 months       :- 12 to 16 hours
  • 1 to 2 years            :- 11 to 14 hours
  • 3 to 5 years            :- 10 to 13 hours
  • 6 to 12 years          :- 9 to 12 hours
  • 13 to 18 years        :- 8 to 10 hours
  • 18 to 64 years        :- 7 to 9 hours
  • 65 years and older :- 7 to 8 hours   

Consequence of sleep deprivation 

"Sleep deprivation" is a condition when our body is not getting enough amount of sleep which leads to headache, fatigue and less concentration. Well there are many different effects of sleep deprivation are:- 

You can't essentially make and create new memories.

Sleep deprivation will prevent your brain from being able to store new memories, so due to lack sleep the memory inbox of brain shuts down and you can't commit new experiences to memory, so those incoming information end up felling and your brain will suffer from amnesiac.  We also know that a lack of sleep will lead to an increased development of a toxic protein in the brain that is called beta amyloid and that is associated with Alzheimer's diseases because it is during deep sleep at night when a sewage system within the brain actually starts to wash away this toxic protein, beta amyloid. So if you're not getting enough sleep each and every night, more of that Alzheimer's related protein that builds up, the greater your risk of going on to develop dementia in later life.

You Tend to look more older.

It affect reproductive system the men who are sleeping just five to six hours a night have a level of testosterone which is that of someone ten years their senior. So lack of sleep age you a decade in terms of that aspect of virility and wellness.

It impact your immune system.

So after just one night of four to five hours of sleep, there is a 70% reduction in critical anticancer fighting immune cells called natural killer cells. And that the reason that short sleep duration predicts your risk for developing numerous forms of cancer, and that include cancer of the bowel, cancer of prostate as well as cancer of  breast.

It impact your cardiovascular system.

During deep sleep you receive wonderful form of effective blood pressure medication ,during this time period your heart rate drops, your blood pressure goes down and cardiovascular system gets reboot. If you're not getting sufficient sleep , you're not getting that reboot of cardiovascular system. So your blood pressure rises. If you're getting six hours or less sleep, then 200% chances of risk increased of having a fatal heart attack or stroke in your lifetime.

Stages of sleep

When your body hits the pillow your body can go through several stages of sleep. We basically divide sleep cycles in Non-Rem and Rem sleep.

Non-Rem Sleep

Non-Rem sleep has four stages of sleep. The first non-rem sleep takes around 60-90 minutes for completion. Stage 3 or 4 of non-rem sleep also slow wave sleep. The phenomenon of sleep walking somnambulance occurs during the slow wave stages of non rem sleep.

Rem Sleep

During Rem sleep cycle skeletal muscles are paralyze except for eyeball muscle and diaphragm  muscle for breathing, however the brain is very active. For this reasons rem sleep is referred as paradoxical sleep. Rem is characterized by rapid eye movement, increase autonomous activity and dreaming, consolidation of procedural memories.



Takeaway

As their is emotion, functional and physical benefits one should take atleast 7-8 hours of sleep a day. 












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