Quality sleep toward health equality in the world

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Quality sleep toward health equality in the world

Sleeping is a part of living. It is the foundation of good health. It’s no different from eating or exercising on World Sleep Day 2024. Which falls on March 15, with the theme ‘Sleep Equity for Global Health’ or a campaign for everyone. No matter what race, what age. Where you live. What is your socioeconomic status? Everyone needs adequate and quality sleep. To lead to a healthy body and mind.

As recommended by the National Sleep Foundation (NSF), adequate sleep duration There are differences according to age as follows:

  • Babies aged 0-3 months should sleep 14-17 hours per night.
  • Babies aged 4-11 months should sleep 12-15 hours per night.
  • Children aged 1-2 years should sleep 11-14 hours per night.
  • Children aged 3-5 years should sleep 10-13 hours per night.
  • Children ages 6-13 should sleep 9-11 hours per night.
  • Teens ages 14-17 should get 8-10 hours of sleep per night.
  • Adults ages 18-64 should get 7 – 9 hours of sleep per night.
  • Seniors 65 years and older should sleep 7 – 8 hours per night.

Quality sleep consists of 3 things:

  1. Period (Sleep Duration) appropriate according to age.
  2. Continuity (Sleep Continuity) starts from the moment you go to sleep until you sleep (Sleep Latency) until you wake up. Quality sleep must be continuous. Not waking up during sleep for a total duration of more than 20 minutes
  3. Depth (Sleep Depth) The frequency of brain waves decreases in the Delta Wave range (Delta Waves). This is a time when the body can secrete a lot of Growth Hormone in order to help restore and strengthen the body’s functions. In one night’s sleep, there should be deep sleep periods of 13-23 % of the total sleep period. If you sleep for 8 hours, you should have a period of deep sleep of about 65-125 minutes.

In general, our sleep is cyclical, consisting of 2 phases: NREM (Non Rapid Eye Movement) and REM (Rapid Eye Movement, R) in cycles.

Starting with the NREM phase, ยูฟ่าเบท there are 3 sub-phases, including the beginning of sleep. (N1), the dazed sleep period (N2) and the deep sleep period (N3) together last approximately 60-70 minutes, then enter the REM period or dreaming period for approximately 20-30 minutes, then return to the NREM period (N ) again, it is considered one complete round. Each round takes about 90 minutes, for 4-5 rounds per night. However, if we don’t sleep continuously, Not sleeping deeply or sleep duration less than 6 hours per day It will cause the sleep cycle to be incomplete. It can affect the strength of your health.

problems with sleep There are many different forms, such as insomnia. Frequent waking up in the middle of the night Decreased sleep efficiency Shortened deep sleep or Obstructive Sleep Apnea (OSA), etc. Finding the cause Requires history taking and physical examination In order to fix the real cause directly.