DID YOU KNOW...

FACTS ABOUT SLEEP

• Adults need 7-9 hours of sleep per night, while teenagers and children require more.

• During a sleep cycle, the brain moves through four stages: N1 (light sleep), N2 (deeper sleep), N3 (deepest sleep), and REM (rapid eye movement).

• Lack of sleep impairs memory, decision-making, and concentration.

• Chronic sleep deprivation increases the risk of heart disease, obesity, and diabetes.

• Sleep boosts the immune system by promoting the production of infection-fighting cells.

• Dreams mostly occur during REM sleep, which is essential for emotional processing.

• One night of bad sleep can lower reaction time and cognitive function, similar to alcohol impairment.

• Circadian rhythm regulates sleep, influenced by natural light and melatonin production.

• Body temperature drops before sleep, signalling the body to rest.

• White noise or calming sounds can improve sleep by blocking disruptive noises.

• Stick to a consistent sleep schedule – go to bed and wake up at the same time daily.

• Avoid screens (phones, tablets, TVs) at least 30-60 minutes before bed – blue light disrupts melatonin.

• Limit caffeine, nicotine, and alcohol in the evening, as they interfere with sleep quality.

• Create a relaxing bedtime routine – reading, meditation, or warm baths help signal sleep time.

• Keep your bedroom cool, dark, and quiet for an optimal sleep environment.

• Exercise regularly, but avoid intense workouts right before bed.

• Avoid heavy meals late at night, as digestion can disturb sleep.

• Practise relaxation techniques like deep breathing, yoga, or mindfulness to reduce stress.

• Don’t hit the snooze button; it can make you feel more tired instead of refreshed.

Seek medical help if you have persistent sleep issues, such as insomnia or sleep apnea.

Prioritising sleep improves both mental and physical health, leading to a happier, more productive life!