![]() Breathing repeatedly stops or becomes shallow. People with sleep apnea have a loud, uneven snore (although not everyone who snores has apnea). But consult a doctor before trying even over-the-counter sleep pills, as they may leave you feeling unrefreshed in the morning. But chronic insomnia-lasting at least 3 nights per week for more than a month-can trigger serious daytime problems such as exhaustion, irritability and difficulty concentrating.Ĭommon therapies include relaxation and deep-breathing techniques. Anxiety about falling asleep often makes the condition worse. People with insomnia have trouble falling or staying asleep. The 2 most common sleep disorders are insomnia and sleep apnea. ![]() By some estimates, about 70 million Americans of all ages suffer from chronic sleep problems. Distractions such as electronics-especially the light from TVs, cell phones, tablets and e-readers-can prevent you from falling asleep.Īs people get older, they may not get enough sleep because of illness, medications or sleep disorders. Stimulants such as caffeine or certain medications can keep you up. To attain the maximum restorative benefits of sleep, getting a full night of quality sleep is important, says Twery. Young children need at least 10 hours of sleep, while teenagers need at least 9 hours. Babies typically sleep about 16 hours a day. It turns out that this pattern of cycling and progression is critical to the biology of sleep,” Twery says.Īlthough personal needs vary, on average, adults need 7 to 8 hours of sleep per night. “As the night goes on, the portion of that cycle that is in REM sleep increases. Each cycle includes periods of deep sleep and rapid eye movement (REM) sleep, when we dream. Twery described research showing that well-rested people who received the flu vaccine developed stronger protection against the illness.Ī good night’s sleep consists of 4 to 5 sleep cycles. Recent studies also reveal that sleep can affect the efficiency of vaccinations. ![]() “Ongoing research shows a lack of sleep can produce diabetic-like conditions in otherwise healthy people,” says Mitler. These hormone changes can affect your body weight. Your body releases hormones during sleep that help repair cells and control the body’s use of energy. Throughout the night, your heart rate, breathing rate and blood pressure rise and fall, a process that may be important for cardiovascular health. Research shows that lack of sleep increases the risk for obesity, heart disease and infections. “It affects growth and stress hormones Molecules sent through the bloodstream to signal another part of the body to grow or react a certain way., our immune system The system that protects your body from invading viruses, bacteria and other microscopic threats., appetite, breathing, blood pressure and cardiovascular The system of heart and vessels that circulates blood through the body. “Sleep affects almost every tissue in our bodies,” says Dr. A sleep deficit over time can even put you at greater risk for developing depression.īut sleep isn’t just essential for the brain. Lack of sleep also influences your mood, which can affect how you interact with others. They’re at a much higher risk for traffic accidents. Tired people tend to be less productive at work. “Loss of sleep impairs your higher levels of reasoning, problem-solving and attention to detail,” Mitler explains. “The fact is, when we look at well-rested people, they’re operating at a different level than people trying to get by on 1 or 2 hours less nightly sleep,” says Mitler. Sleep helps you think more clearly, have quicker reflexes and focus better. When you’re tired, you can’t function at your best. Merrill Mitler, a sleep expert and neuroscientist at NIH. “Sleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood,” says Dr. Internal organs and processes are hard at work throughout the night. But while you’re sleeping, your brain and body don’t just shut down. Of course, sleep helps you feel rested each day. But sleep affects both mental and physical health. To fit everything in, we often sacrifice sleep. ![]() We have so many demands on our time-jobs, family, errands-not to mention finding some time to relax. ![]()
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