THE IMPORTANCE OF SLEEP EARLY

→ Purpose: how people realize the importance of sleep and how to train yourself to go to sleep
early

I. WHY DO WE NEED SLEEP ?

- Essential function

- Sort of the restoration

- Brain processing and memory consolidation

II. THE IMPORTANCE OF SLEEP EARLY.

● For mental health:

+) Sharpens your attention

+) Improves your memory

+) Lowers your stress

● For physical health:

+) Provide the brain and body with a boost of energy

+) Strengthen key systems

-> Help the body fight disease, improve fitness

+) Good sleepers tend to eat fewer calories

+) Improve concentration and productivity

III. HOW TO GET IN THE HABIT OF GOING TO BED EARLY.

- Avoid devices that keep you awake

- Avoid napping close to bedtime

 - Avoid stimulants and nicotine

- Workout earlier

- Get in bed earlier than usual

→ Sleep plays a vital role in good health and well-being throughout your life. Getting
enough quality sleep at the right times can help protect your mental health, physical
health, quality of life, and safety.
 THE IMPORTANCE OF SLEEP EARLY

→ Purpose: how people realize the importance of sleep and how to train yourself to go to sleep
early

I. THE IMPORTANCE OF SLEEP EARLY.

● For mental health:

+) Sharpens your attention

+) Improves your memory

+) Lowers your stress

● For physical health:

The immune system releases substances that fight inflammation

-> Help the body fight disease, improve fitness

Lack of sleep is dangerous for the cardiovascular system

Hormones flood your body

II. HOW TO GET IN THE HABIT OF GOING TO BED EARLY.

- Avoid devices that keep you awake

- Avoid napping close to bedtime

- Avoid stimulants and nicotine

- Workout earlier
 - Get in bed earlier than usual

→ Sleep plays a vital role in good health and well-being throughout your life. Getting
enough quality sleep at the right times can help protect your mental health, physical
health, quality of life, and safety.
You’ve probably noticed that the more tired you are, the more difficult it is for you to concentrate
on something. When we lack sleep, we find it hard to take in vast amounts of information. If you
are well rested, you will have a clearer mind and a sharper focus.
During sleep, your brain forms connections that help you process and remember new
information. A lack of sleep can negatively impact both short- and long-term memory.
Have you ever noticed how the little things bother you more if you haven’t slept long enough
the night before? Researchers suggest that sleep deprivation makes us more irritable and we
react negatively to minor annoyances and interruptions. A survey from the American
Psychological Association also reported that adults who slept fewer than eight hours a night were
more likely to report symptoms of stress than those who slept eight or more hours. (Sleep
deprivation can make you moody, emotional, and quick-tempered. Chronic sleep deprivation can
affect your mood and lead to anxiety or depression, which may escalate. )

But sleep isn’t just essential for the brain. “Sleep affects almost every tissue in our bodies,”
says Dr. Michael Twery, a sleep expert at NIH. “It affects growth and stress hormones, our
immune system, appetite, breathing, blood pressure and cardiovascular health.”

Hormones flood your body

There are a number of different hormones released during sleep, all with different purposes.
Melatonin, released by the pineal gland, controls your sleep patterns. Levels increase at
night time, making you feel sleepy. While you’re sleeping, Your body releases hormones
during sleep that help repair cells and control the body’s use of energy. These hormone
changes can affect your body weight

The immune system releases substances that fight inflammation

While you’re sleeping, your immune system releases a type of small proteins called
cytokines. If you’re sick or injured, these cytokines help your body fight inflammation,
infection and trauma. Without enough sleep, your immune system might not be able to
function at its best.

Lack of sleep is dangerous for the cardiovascular system

According to a recent statement from the American Heart Association, irregular sleep patterns are
associated with a range of cardiovascular risks, including obesity, high blood pressure, diabetes, and
coronary artery disease. Getting less than six hours of sleep a night is especially dangerous for your heart
health. Experts explain that because people who lack sleep have higher levels of stress hormones and
inflammatory substances in the blood, which are the main contributors to cardiovascular disease.

Although personal needs vary, on average, adults need 7 to 8 hours of sleep per night.
Babies typically sleep about 16 hours a day. Young children need at least 10 hours of sleep,
while teenagers need at least 9 hours. To attain the maximum restorative benefits of sleep,
getting a full night of quality sleep is important,