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Dr.Pankaj Gupta, a neurologist said that sleep is an urgent need for the people belonging to urban area where the lifestyle changes tremendously. He said that we do harm to the brain without understanding the damage we do to brain and urban people are prone to unacceptable behaviour and it links with chronic sleep deprivation. The urban population looks upon sleep as a passive act.
He further told that sleep helps the brain to remove and clean the dust that had accumulated during the day time. During sleep, the neurons work severely to repair the day time wear and tear. Sleep makes the brain to form the memory code which lays the foundation for long-term memory.
He added that sleep works as an anti-virus soft wear which prepares the brain to start the next day function normally.
Insufficient sleep causes irritability, irrational and clumsy mood.
Inadequate sleep causes the mini or micro sleep during day time and it is the major cause for the most of the road accidents. The inadequate sleep makes us to prone to infection and it increases our weight.
Gupta said that the day time sleepiness is an indication for a disease.
Industry workers, people belonging to transport industry, police and doctors are falling under category to work in the night and this sleep disturbance nearly increases the risk of having fatal work accident, cancer, cardiac illness and gastro-intestinal and reproductive disorders.
Gupta added that we have born to sleep for a pre-decided number of hours.
Child sleep requirements: The latest estimates of what’s “normal”
The Zurich longitudinal study (Iglowstein et al 2003)
The table below reports the results of a large, prospective study of 493 Swiss children born in the 1970s.Study subjects were tracked from 1 month to 16 years of age. Sleep times were based on parent reports. Because parents rarely know precisely when their children fall asleep or wake up—or how much time kids spend awake in the middle of the night—these parental reports probably overestimate the amount of time kids actually slept (Jenni et al 2007).
The table shows average total sleep durations—how much total sleep kids got every 24 hours—for each age group (Iglowstein et al 2003).
It also provides information about the degree of variation.
For example, the table indicates that 96% of two-year olds slept between 10.8 and 15.6 hours. Only 2% got less than 10.8 hours, and only 2% got more than 15.6 hours.
Note: For more detailed information about baby sleep times, see this article on baby sleep requirements.
What about naps?
The times listed in the table above reflect total sleep duration-—nighttime sleep + daytime sleep. Among these Swiss kids, napping was the practice of young children only. By age 7, less than one percent of the sample population still napped (Iglowstein et al 2003). Before this age, naps were a significant source of sleep time:• 6 mos: 3.4 hours average; range 0.4 – 6.4 hours
• 9 mos: 2.8 hours average; range 0.2 – 5.3 hours
• 1 year: 2.4 hours average; range 0.2 – 4.6 hours
• 1.5 years: 2.0 hours average; range 0.5 – 3.6 hours
• 2 years: 1.8 hours average; range 0.7 – 2.9 hours
• 3 years: 1.7 hours average; range 0.4 – 2.6 hours
• 4 years: 1.5 hours average; range 0.7 – 2.4 hours
All infants 12 months and under took naps. By age 3, about 50% of kids took naps. Thirty-five percent of 4-year olds took naps (Iglowstein et al 2003).
All infants 12 months and under took naps. By age 3, about 50% of kids took naps. Thirty-five percent of 4-year olds took naps (Iglowstein et al 2003).
The Swiss data are probably consistent with practices in other Northern European and Anglo cultures—-cultures where daytime sleep is discouraged for older children and adults (e.g., Iceland: Thorleifsdottir et al 2002).
But the truth is that human beings are very flexible about when and how they meet their sleep requirements.
In many parts of the world, napping is a normal part of life for children and adults (Worthman and Melby 2002). In fact, the historical and anthropological evidence suggests that humans were designed to get their sleep in at least two separate shifts (Worthman and Melby 2003; Ekirch 2005).
So the Swiss study is not representative of kids living in “pro-napping” or “siesta” cultures around the Mediterranean and in Asia, Africa, and the Americas.
For instance, in Saudi Arabia, napping is common among older kids. According to a study of school-age children in Riyadh, 45% of 13-year olds take regular naps (BaHamman et al 2006).
And even in countries where napping is discouraged by the mainstream, specific ethnic groups may encourage napping. In the Southern United States, African-American kids are much more likely to nap—and to nap more frequently—than are European American kids (Crosby et al 2005). In one study, 40% of African-Americans were still taking naps at 8 years of age (Crosby et al 2005).
Other studies
The authors of the Swiss study report that their results agree with the results of other, older studies of Western children (Iglowstein et al 2003). The average sleep times for Swiss kids are also consistent the National Sleep Foundation’s recommendations about sleep requirements. According to this organization, children should get the following amounts of sleep every 24 hours:• < 1 year: 14-15 hours
• 1-1.5 years: 14-15 hours
• 1.5-3 years: 12-14 hours
• 3-5 years: 11-13 hours
• 5-12 years: 10-11 hours
• Teens: 8.5-9.5 hours
But contemporary American kids are not meeting these guidelines. According to a telephone survey conducted by the National Sleep Foundation in 2004, these are the average sleep times (i.e., average sleep duration over a 24-hour period) for American kids:
• 6-8 mos: 12.8 hours average
• 9-11 mos: 12.1 “”
• 12-17 mos: 12.5 “”
• 18-23 mos: 11.6 “”
• 2 years: 11.4 “”
• 3 years: 10.8 “”
• 4 years: 10.5 “”
• 5 years: 10.1 “”
• 6-10 years: 9.3-9.8 “”
Are American kids sleeping less than Swiss kids? It’s not clear because the American survey focused on children born later than the Swiss study did.
Possibly, the National Sleep Foundation survey results reflect an international trend towards shorter sleep times for kids.
This seems plausible because total sleep duration among Swiss kids consistently decreased between 1974-1986 (Iglowstein et al 2003). In addition, recent studies in Saudi Arabia (BaHammam et al 2006), Hong Kong (Ng 2005), Australia (Smedje 2007), Israel, and Finland (Tynjala et al 1993) suggest that kids in these countries sleep less than did children in 1974-1986 Swiss cohort.
What about you? Adult sleep requirements
As noted above, beliefs about adult sleep requirements have changed over time.In the 1960s, the average Western adult was sleeping about 8 hours a day and medical professionals believed that 8-9 hours was ideal (Roffwarg et el 1966).
Today, the Western medical establishment considers 7-8 hours of sleep to be normal. But it’s not clear that 7-8 hours is enough to meet the average adult’s sleep requirements.
People may be sleeping less because they are stimulating themselves with artificial lights after sundown. And in some people, this may lead to a chronic sleep debt.
In an experiment conducted by the National Institute of Mental Health, eight men who normally slept about 7 hours a night were confined to darkness for 14 hours a day (mimicking natural lighting conditions in high latitudes during the winter).
At the beginning of the study, these men began sleeping about 11 hours—as if they were catching up on their sleep. Afterwards, they settled into a new pattern of almost 9 hours of sleep per 24 hours (Barbato et al 1994).
Although it’s hazardous to speculate on the basis of one small experiment, the results suggest that 7-8 hours of sleep may short-change at least some adults.
The anthropological evidence hints of this as well. Before the invention of electric lights, humans-—no matter where they lived—-spent at least half their lives in darkness. Contemporary people who live without electrical lighting don’t spend all that “dark time” sleeping, but darkness restricts them from working (Worthman and Melby 2002). When you consider that people living in these societies are also likely to take naps during the day, it’s pretty clear that people living without electricity get more than 7-8 hours of “down-time.”
Fine-tuning: Your family’s individualized sleep requirements
Sleep charts may give us a rough idea of what is considered normal. But the best guide to your own sleep requirements is how you feel and perform (Dement and Vaughan 1999). There are several ways to take stock of your individualized sleep requirements-—and the individualized sleep requirements of your kids.According to Stanford researcher and world-renowned sleep expert William C. Dement, the best way to determine your own sleep requirements is to keep a sleep diary. This involves noting the time you go to bed, the approximate time it takes for you to fall asleep, and the time you awaken in the morning. It also involves keeping track of how sleepy you feel during the day (Dement and Vaughan 1999).
You can adopt this approach for your kids, too. In general, you are probably not getting enough sleep if
• You are sleepy at the wrong time of day (e.g., after waking in the morning)
• You have trouble paying attention during the day
• You tend to fall asleep very quickly (within a few minutes) when given the chance
Or, paradoxically
• You are “wired” at the wrong time of day (e.g., just before bedtime)
These principles apply to kids, too. Studies reveal other symptoms of sleep deprivation in kids (Dahl 1996), including:
• The child is easily frustrated and quickly irritated
• The child has trouble keeping his impulses in check
For more help determining your family's individualized sleep requirements, click here. You’ll find more details about Dement’s approach, as well as a guide to signs of sleep deprivation in babies and young children.
When you fail to meet your sleep requirements: The health consequences
You might assume that medical pronouncements about sleep requirements are based on health outcomes. But there is no solid, scientific evidence for an optimal number of hours.What we do know is this. In controlled studies of sleep restriction, people who get very little sleep (typically, 4 hours or less) suffer the following problems:
• Impaired attentiveness (Fallone et al 2001)
• Impaired ability to retain new memories (Yoo et al 2007a)
• Impaired immune system (Rogers et al 2001)
• Greater emotionality (e.g., becoming more upset by disturbing images—Yoo et al 2007b)
• Increased afternoon and evening cortisol (stress hormone) levels (Copinschi 2005)
• Increased feelings of hunger (which may lead to overeating—Copinschi 2005)
Long-term health problems are another matter. Recent studies have shown a correlation between sleep duration and mortality. A study of American adults (ranging from 30-102 years old) showed that people who habitually slept about 7 hours a night had the best survival rates.
People who reported sleeping less than 6 hours a night—or more than 8 hours a night—were more likely to die (Kripke et al 2002). Interestingly, a separate study of Japanese adults (between 40-79 years of age) had similar results: Sleeping more or less than 7 hours was associated with higher mortality (Tamakoshi and Ohno 2004).
This research got a lot of media attention when it was published, and many headlines implied that there was a causal link between sleep duration and mortality.
But we can’t yet draw any conclusions about causation. As the study authors noted, their research design can’t tell us why people who get more or less sleep are at higher risk. Habitually “short” and “long” sleepers may suffer underlying health problems that cause both sleep disturbances AND increased mortality.
For instance, people with sleep apnea are less efficient sleepers, and may have to sleep longer hours in order to achieve minimal levels of alertness during the day. But sleep apnea patients are also more likely suffer dangerous health problems, and they are at greater risk of dying while they sleep. Other life-threatening medical conditions may cause people to sleep longer or shorter than average, resulting in a correlation between long sleep duration and mortality.
The bottom line? Sleeping more or less than average may be a symptom of an underlying health problem that causes increased mortality. But it may also reflect your perfectly healthy, individually-determined sleep needs. If you habitually sleep much less or much more than average, you might want to have your doctor check you for such health problems as hear disease, sleep apnea, and depression.
References: What scientific studies suggest about human sleep requirements
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Bell JF and Zimmerman FJ. 2010. Shortened Nighttime Sleep Duration in Early Life and Subsequent Childhood Obesity. Arch Pediatr Adolesc Med. 164(9):840-845.
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Crosby B, LeBourgeois MK, and Harsh J. 2005. Racial differences in reported napping and nocturnal sleep in 2 to 8-year-old children. Pediatrics 115: 225-232.
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