🛌💤 Sleep and Its Impact on Health

Sleep is a vital process during which your body rests, repairs, and prepares for the next day. Quality sleep is essential for physical, mental, and emotional health.

🔗 How Sleep Affects Health

Health Aspect	Impact of Good Sleep	Impact of Poor Sleep
Physical Health	Repairs muscles, supports immune function, regulates hormones	Increased risk of heart disease, obesity, diabetes, weakened immunity
Mental Health	Improves memory, concentration, mood regulation	Anxiety, depression, cognitive decline, memory problems
Emotional Well-being	Enhances stress resilience and emotional stability	Irritability, mood swings, poor emotional control
Growth & Development	Promotes growth hormone release in children and teens	Stunted growth, developmental delays in kids
Energy & Performance	Boosts daytime alertness and productivity	Fatigue, decreased attention, slower reflexes

🕒 Recommended Sleep Duration by Age

Age Group	Hours of Sleep Needed per Night
Newborns (0–3 months)	14–17 hours
Infants (4–11 months)	12–15 hours
Toddlers (1–2 years)	11–14 hours
Preschoolers (3–5 years)	10–13 hours
School-age (6–13 years)	9–11 hours
Teenagers (14–17 years)	8–10 hours
Adults (18–64 years)	7–9 hours
Older adults (65+)	7–8 hours

⚠️ Consequences of Sleep Deprivation

Increased risk of accidents due to impaired attention and reaction time
Higher susceptibility to infections
Weight gain and metabolic disorders
Poor academic and work performance
Mood disorders like depression and anxiety

🛌 Tips for Better Sleep

Maintain a consistent sleep schedule
Create a quiet, dark, and cool sleeping environment
Avoid caffeine and heavy meals before bedtime
Limit screen time at least 1 hour before sleep
Exercise regularly but not close to bedtime
Practice relaxation techniques (e.g., meditation, deep breathing)

💤✨ The Importance of Sleep for Health

Sleep is not just rest — it’s an active, essential process that keeps your body and mind functioning at their best.

Why Sleep Is Important for Your Health:

Restores the Body
During sleep, your body repairs tissues, builds muscle, and strengthens the immune system to fight infections.
Supports Brain Function
Sleep helps with memory consolidation, learning, problem-solving, and emotional regulation.
Regulates Hormones
Proper sleep balances hormones that control hunger, stress, growth, and metabolism.
Boosts Immune Health
Adequate sleep improves your body’s defense against viruses and bacteria.
Maintains Mental Health
Good sleep reduces the risk of anxiety, depression, and mood disorders.
Enhances Physical Health
Proper sleep lowers the risk of heart disease, diabetes, obesity, and stroke.
Improves Safety and Performance
Well-rested people have better focus, reaction times, and decision-making abilities, reducing accidents.

What Happens When You Don’t Get Enough Sleep?

Feeling tired, irritable, or stressed
Difficulty concentrating or remembering things
Increased risk of illness and chronic diseases
Weight gain due to hormonal imbalance
Greater chance of accidents due to slower reflexes

How Much Sleep Do You Need?

Age Group	Recommended Hours per Night
Children	9–14 hours
Teenagers	8–10 hours
Adults	7–9 hours
Older Adults	7–8 hours