Week 12 -- Sport / Fitness Class Stephen Metcalfe, M.

Many of us want to sleep as little as possible or feel like we have to. There are so many things that seem more interesting or important than getting a few more hours of sleep.

Just as exercise and nutrition are essential for optimal health and happiness, so is sleep. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight.

Age
Newborn (0-2 months) Infants (3 12 months) Toddlers (1 - 3 years) Preschoolers (3 - 5 years) School-aged children (5-12 years) Teens and preteens (12 - 18 years)

Hours
12 - 18 14 15 12 14 11 13 10 11 8.5 10

Adults (18+)

7-9
Source: US National Sleep Foundation

There are two main types of sleep:

Non-REM (NREM) sleep, . also known as quiet sleep, consists of four stages of sleep, each deeper than the last REM (Rapid Eye Movement) sleep is when you do most active dreaming. Your eyes actually move back and forth during this stage, which is why it is called Rapid Eye Movement sleep.

Non-REM sleep
Stage

1 N1 (Transition to sleep) Stage 1 lasts about five minutes. Eyes move slowly under the eyelids, muscle activity slows down, and you are easily awakened. 2 N2 (Light sleep) This is the first stage of true sleep, lasting from 10 to 25 minutes. Eye movement stops, heart rate slows,

Stage

 Stage

3 N3 (Deep sleep) Youre difficult to awaken, and if you are awakened, you do not adjust immediately and often feel groggy (pening) and disoriented for several minutes. 4 N4 (More intense deep sleep) The deepest stage of sleep. Brain waves are extremely slow. Blood flow is directed away from the

Stage

REM sleep (Dream sleep)

About 70 to 90 minutes after falling asleep, you enter REM sleep, where dreaming occurs. Eyes move rapidly. Breathing is rapid, irregular, and shallow. Heart rate and blood pressure increase. Arm and leg muscles are paralyzed.

The process of clearing the toxins out of the body so the body can adjust and heal itself Biological Clock in Our Body: 9 11 pm is the time for eliminating unnecessary/ toxic chemicals from the antibody system (lymph nodes getah bening). This time duration should be spent by relaxing or listening to music.

11 pm 1 am is the detoxification process in the liver, and ideally should be done in a deep sleep state. 1-3 am detoxification process in the gall (empedu), also ideally done in a deep sleep state. 3-5 am detoxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this time. Since the detoxification process had reached the respiratory tract, there is no need to take cough medicine so as not

5-7 am Detoxification of colon (usus besar). Very recommended to urinate at these hours, for your urine all full with excrement and needs to got rid from bodys system. 7-9 am absorption of nutrients in the small intestine, you should be having breakfast at this time. 12:00 am 04:00 am: Its the time for bone marrow to produces blood cells, both red and white.

Sign and Symptom:

Need an alarm clock in order to wake up on time. Rely on the snooze (tidur sebentar) button. Have a hard time getting out of bed in the morning. Feel sluggish (melempem) in the afternoon. Get sleepy in meetings, lectures, or warm rooms.

Sign and Symptom:

Get drowsy (mengantuk) after heavy meals or when driving. Need to nap to get through the day. Fall asleep while watching TV or relaxing in the evening. Feel the need to sleep in on weekends. Fall asleep within five minutes of going to bed.

EMOTIONAL

Fatigue, lethargy (lesu), and lack of motivation

Moodiness and irritability

INTELLIGENCE

Reduced creativity and problem-solving skills

Difficulty making decisions

Concentration and memory problems

PHYSICAL
Reduced

immunity; frequent colds & infections

Weight

gain (Obesity)

Increased

risk of diabetes, heart disease, and other health problems SOCIAL

Impaired

motor skills and increased risk of accidents

Make sleep as a priority. Just as you schedule time for work and other commitments, you should schedule enough time for sleep. Instead of cutting back on sleep in order to tackle the rest of your daily tasks, put sleep at the top of your to-do list.
Aim for at least 8 hours of sleep every night. Make sure you dont fall farther in debt by blocking off a minimum of 8 hours for sleep each night. Consistency is the key.

Nap to make up for lost sleep. If you need to make up for a few lost hours, option for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep wake rhythm. Take a sleep vacation to pay off a long-term sleep debt. Pick a two-week period when you have a flexible schedule. Go to bed at the same time every night and allow yourself to sleep until you wake up naturally. No alarm clocks!

Get comfortable. Create a room that's comfortable for sleeping. Often, this means cool, dark and quiet. Avoid eating & drinking too much just before bed. Give yourself at least 2 hours from when you eat to when you sleep. Keep a sleep diary. Record when you go to bed, when you get up, your total hours of sleep, and how you feel during the day. As you keep track of your sleep, youll discover your natural patterns and get to know your sleep needs.

Early to bed, early to rise, makes a man healthy, wealthy and wise!