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Healthy Rest: Week 6 - Health & Wellness Class Simon Mulia, M.PD

This document discusses the importance of sleep for health and well-being. It notes that most people, especially students, do not get enough sleep, which can negatively impact grades, mood, and physical health. The appropriate amount of sleep needed decreases with age from infancy through adulthood. While a small percentage of people may function on 6 hours of sleep, most people need 7-9 hours per night. Adequate sleep is important for memory consolidation, natural detoxification processes, and physical and mental wellness. Lack of sleep can increase risks of illnesses like heart disease and obesity as well as negatively impact mood, focus, creativity and accident risk. The document emphasizes that quality sleep is as essential to health as nutrition and

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Michael Olivier W
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48 views13 pages

Healthy Rest: Week 6 - Health & Wellness Class Simon Mulia, M.PD

This document discusses the importance of sleep for health and well-being. It notes that most people, especially students, do not get enough sleep, which can negatively impact grades, mood, and physical health. The appropriate amount of sleep needed decreases with age from infancy through adulthood. While a small percentage of people may function on 6 hours of sleep, most people need 7-9 hours per night. Adequate sleep is important for memory consolidation, natural detoxification processes, and physical and mental wellness. Lack of sleep can increase risks of illnesses like heart disease and obesity as well as negatively impact mood, focus, creativity and accident risk. The document emphasizes that quality sleep is as essential to health as nutrition and

Uploaded by

Michael Olivier W
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Healthy Rest

Week 6 Health & Wellness Class


Simon Mulia, M.Pd

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

Is it You ??
63 % student dont get enough sleep
30 % of them fall asleep in class at least
once a week!
Average GPA 2.65 VS 3.05
28% say they are too tired to do any type
of physical exercise

How many hours of sleep


do we need?
Age

Hours

Newborn (0-2 months)

12 - 18

Infants (3 12 months)

14 15

Toddlers (1 - 3 years)

12 14

Preschoolers (3 - 5 years)

11 13

School-aged children (5-12 years)

10 11

Teens and preteens (12 - 18 years)

8.5 10

Adults (18+)

7-9

Six hours of sleep is enough?


(by researched or by experienced?)

Researchers at the University of California, San


Francisco discovered that some people have a
gene that enables them to do well on six hours
of sleep a night. This gene, however, is very rare,
appearing in less than 3% of the population.
For the other 97% of us, six hours doesnt come
close to cutting it.

Importance of Sleep
Learning and memory: Sleep helps the brain

commit new information to memory through a


process called memory consolidation.
Memory is stored in the hippocampus when we are in a
deep sleep.The hippocampus is a major component of the
brains of humans. It plays important roles in long-term
memory.

Process when we sleep

Light Sleep Deep Sleep REM Sleep


1 cycle = 90 120 minutes
1 night = 4 -5 cycles

* memory consolidation process occurs


during the second half of our sleep

Importance of Sleep
Natural detoxification The process of clearing the
toxins out of the body so the body can adjust and heal itself
(should be done in deep sleep state)
start with detoxification from the antibody system (lymph
node)
detoxification in the liver
detoxification in the gall
detoxification in the lungs
detoxification in the colon
bone marrow produces blood cells, both red and white.

The effects of sleep deprivation


PHYSICAL

Reduced immunity; frequent colds & infections

Weight gain (Obesity)

Increased risk of diabetes, heart disease, etc

(According to Proffessor Hillman, chairman of the Sleep Health Foundation, about 5 % of heart disease and
high blood pressure and 10 % of depression is attributable to sleep disorders.)

SOCIAL

Impaired motor skills & increased risk of accidents

The effects of sleep deprivation


INTELLIGENCE

Reduced creativity and problem-solving skills

Concentration and memory problems


EMOTIONAL

Fatigue, lethargy, and lack of motivation

Moodiness and irritability

Lead to depression/stress

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.

Psalm 127:2
It is useless to work so hard for
a living, getting up early and
going to bed late. For the Lord
provides for those he loves,
while they are asleep.
People sacrifice his health in order to make money.
Then they sacrifice money to recuperate their health.

Health & Wellness Class Schedule


29 October: Sex Education
5 November: Exercise (Only Medicine
Students)
12 November: FINAL TEST

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