This is the first story in our Health & Fitness series on GettingBetter Sleep & Reducing Stress. Matthew Walker is the definitive expert about sleep, so it is only appropriate to start off the series with what I have learned from his international bestseller, βWhy We Sleep: Unlocking the Power of Sleep and Dreams.β
The Shorter Your Sleep, The Shorter Your Life Span
βThis silent sleep loss epidemic is the greatest public health challenge we face in the twenty-first century in developed nations.β β -Matthew Walker
What are the Dangers of Sleep Deprivation?
Increased risk of heart disease and stroke.
Greater likelihood of obesity.
Higher risk of developing diabetes.
Compromised immune function.
Elevated risk of cancer.
Accelerated aging of the skin.
Reduced libido and fertility issues.
Increased anxiety and depression.
Impaired memory and cognitive function.
Decreased emotional and social intelligence.
Higher likelihood of accidents and errors.
Reduced productivity and creativity.
Increased inflammation in the body.
How Much Sleep Do You Need?
Newborns (0-3 months): 14-17 hours daily
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5 years): 10-13 hours
School-age children (6-13 years): 9-11 hours
Teenagers (14-17 years): 8-10 hours
Young adults (18-25 years): 7-9 hours
Adults (26-64 years): 7-9 hours
Older adults (65+ years): 7-8 hours
Five Keys to a Solid Power Nap
Duration
Timing
Environment
Posture
Preparation
The Stages and Modes of Sleep
NREM Stage 1 (N1) β Light Sleep
NREM Stage 2 (N2) β Deeper Sleep
NREM Stage 3 (N3) β Deep Sleep or Slow-Wave Sleep
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