It's healthy to sleep between 7 & 9 hours !

Sleep is like the sugar on the porridge was to the three bears

You don't want to much or too little it needs to be just right.

For working adults aged 26-64 between 7 and 9 hours sleep per night is perfect.

Don't believe me? Have an idea that you can manage on 3 or 4 hours a night?

Well think again, because research shows that too little sleep or too much sleep has an impact on your memory, and if you miss sleep regularly the problem gets worse

Researchers have found that people who slept for less than seven hours a day made 5% more errors per each hour less of sleep in a visual memory test, whilst those who slept for more than nine hours made even more errors (9% per each additional hour of sleep) in this test. On average, the study participants made 3% more errors in the visual memory test and had around a 1% slower reaction time for each additional hour of sleep a day

“Overall, our study highlights the importance of sleep duration in relation to cognitive function. This suggests that improving sleep habits may be beneficial for cognitive health.”

So, if you have sleep problems it isn't good if you work in a high pressure job & need to swiftly take on board & memorize facts & figures for meetings.

Worse still is you start to accumulate a sleep debt, where you under sleep for several days or weeks then problems increase.

The main symptom of ongoing sleep loss is excessive daytime sleepiness, but other symptoms include:

• yawning
• moodiness
• fatigue
• irritability
• depressed mood
• difficulty learning new concepts
• forgetfulness
• inability to concentrate or a “fuzzy” head
• lack of motivation
• clumsiness
• increased appetite and carbohydrate cravings
• reduced sex drive

Effects

Sleep deprivation can negatively affect a range of systems in the body.

It can have the following impact:

• Not getting enough sleep prevents the body from strengthening the immune system and producing more cytokines to fight infection. This can mean a person can take longer to recover from illness as well as having an increased risk of chronic illness.
• Sleep deprivation can also result in an increased risk of respiratory diseases.
• A lack of sleep can affect body weight. Two hormones in the body, leptin and ghrelin, control feelings of hunger and satiety, or fullness. The levels of these hormones are affected by sleep. Sleep deprivation also causes the release of insulin which leads to increased fat storage and a higher risk of type 2 diabetes.
• Sleep helps the heart vessels to heal and rebuild as well as affecting processes that maintain blood pressure and sugar levels as well as inflammation control. Not sleeping enough increases risk of cardiovascular disease.
• Insufficient sleep can affect hormone production, including growth hormones and testosterone in men.

OK, so have a I convinced you to take your sleep problem seriously yet?

So, how much sleep should you get?

The National Sleep Foundation have literally just revised the recommended sleep ranges for all six children and teen age groups.

A summary of the new recommendations includes:

• Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
• Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
• Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
• Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
• School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
• Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
• Younger adults (18-25): Sleep range is 7-9 hours (new age category)
• Adults (26-64): Sleep range did not change and remains 7-9 hours
• Older adults (65+): Sleep range is 7-8 hours (new age category)

All being well by now, you'll have decided it's time for you to attend to your sleep health.

FasterSleep?

The holistic processes in the FasterSleep? program are evidence supported. A study showed that compared with those completing a sleep education group, people had less insomnia, fatigue, and depression at the end of six sessions.

As well as brain rewiring for mindset, the program also includes physical micro-moves. There are 14 in total and they are not traditional yoga. The moves are so delicate that nobody would know you were practicing and they have an amazing impact on your brain.

On top of that is a sprinkling of self-hypnosis & trance induction & of course an in depth review of your night time routine, comfort, general health, stress, diet, tech use, and more more more.

The best bit, for me as a trainer is when I'm working with someone who has really bad sleep and within a few minutes they are drifting deeply off to sleep

So what are you waiting for?

If you want better quality sleep, then send me a message.

Take care

xXx J

#mentalhealth #sleep #stress #insomnia #sleepbetter #fastersleep