Sleep

Sleep

THE BEST MEDITATIon

TWEEN SLEEP SCHEDULE 9-year-old: 11 hours of sleep 10-year-old: 10 hours of sleep 11-year-old: 10 hours of sleep 12-year-old: 10 hours of sleep 13-year-old: 9.75-10 hours of sleep

SLEEP AND COVID-19

• Since there is currently no vaccine for the coronavirus, we must do what we can to avoid it
• Sleep is a natural immune booster
• How it works:
  • Lymphocytes are one type of several types of white blood cells
  • There are two main types of lymphocytes
    • Thymus lymphocytes (T cells)
    • Bursa of Fabricius lymphocytes (B cells)
  • They are a critical part of the immune system
  • Sleep accelerates the growth of T cells
  • The jobs of T cells are:
    • To fight cancer cells
    • To fight pathogens (viruses/ diseases)
  • With a healthy amount* of T cells in your body, the faster you can recover or avoid diseases or viruses such as corona
  • Therefore we must get enough sleep to do our part in flattening this curve

*According to HIV.com, a healthy T cell count is 500 - 1,600 T cells per cubic meter of blood (cells/mm3)

BENEFITS OF GETTING ENOUGH SLEEP

• Reduces stress
• Improves memory
• Keeps you more alert
• May help lose weight
• Makes you smarter
• Helps the body repair itself
• Reduces the risk of cancer
• Boosts immune system

SIDE EFFECTS OF UNDERSLEEPING & OVERSLEEPING The health risks of undersleeping are similar to the health risks of oversleeping.

• Depression
• Impaired Fertility
• Cognitive impairment, such as:
  • Memory
  • Learning new things
  • Concentrating
  • Making decisions
• Higher risk of:
  • Diabetes
  • Heart Disease
  • Obesity
  • Stroke
  • Faster mortality
• Increased:
  • Pain
  • Inflammation

HEALTHY SLEEP TIPS & TRICKS

• Avoid naps (especially in the evening), if you are experiencing difficulty falling asleep at night
• Try your best to go to bed and wake up at a consistent time, even on weekends
• Sleep on a comfortable surface
• Avoid light as much as possible, since this gives a better chance of getting cancer
• You should go to bed at least one hour after using technology*

*The light that comes from device screens is similar to sunlight and signals to your brain that it is daytime, causing you not to fall asleep