It has often been said that getting enough sleep can be good for your health. Now, it’s been officially backed by The American Heart Association (AHA) which has marked sleep as a key metric for a healthy heart and brain. In its updated list published on Wednesday in Circulation, AHA's peer-reviewed journal, sleep duration was added to its cardiovascular health checklist. It's a part of "Life's Essential 8," a questionnaire that measures eight key areas to determine a person's cardiovascular health. The cardiologists have stated that the ideal amount is between seven and nine hours each night. While children have been advised to get even more, with under-5s recommended between 10 and 16 hours, including naps.

People who don't get enough sleep are at higher risk of developing heart disease as well as high blood pressure and obesity, the AHA said.

The updated list officially replaced the association's "Life's Simple 7" questionnaire, which had been used since 2010.

The 2010 list included factors like a healthy diet, regular exercise and quitting smoking,&nbsp;

Though the list has been refined over the years, Wednesday’s addition of sleep is the first time a new tip has been added.

Also read |&nbsp;<a href="https://www.wionews.com/world/japans-naked-hermit-who-spent-around-30-years-on-tropical-island-alone-returns-for-final-farewell-493161" hreflang="en">Japan’s ‘naked hermit’ who spent around 30 years on tropical island alone returns for final farewell</a>

Sleep duration made the list after researchers examined new scientific findings over the past decade that found sleep played an important role in heart health, according to Dr Eduardo Sanchez, the AHA's chief medical officer for prevention.

Also read |&nbsp;<a href="https://www.wionews.com/science/lack-of-sleep-makes-us-see-other-people-differently-study-477113">Lack of sleep makes us see other people differently: Study</a>

"Folks not getting enough sleep have a higher likelihood of things like obesity, hypertension and diabetes," Sanchez said, according to CNN.

The AHA has recommended that devices like phones are set to dim mode to ensure the brightness doesn't mess with the body clock and ensure notifications are turned off so they don't interrupt sleep.

(With inputs from agencies)

It has often been said that getting enough sleep can be good for your health. Now, it’s been officially backed by The American Heart Association (AHA) which has marked sleep as a key metric for a healthy heart and brain.

It has often been said that getting enough sleep can be good for your health. Now, it’s been officially backed by The American Heart Association (AHA) which has marked sleep as a key metric for a healthy heart and brain. In its updated list published on Wednesday in Circulation, AHA's peer-reviewed journal, sleep duration was added to its cardiovascular health checklist. It's a part of "Life's Essential 8," a questionnaire that measures eight key areas to determine a person's cardiovascular health. The cardiologists have stated that the ideal amount is between seven and nine hours each night. While children have been advised to get even more, with under-5s recommended between 10 and 16 hours, including naps. People who don't get enough sleep are at higher risk of developing heart disease as well as high blood pressure and obesity, the AHA said. The updated list officially replaced the association's "Life's Simple 7" questionnaire, which had been used since 2010. The 2010 list included factors like a healthy diet, regular exercise and quitting smoking, Though the list has been refined over the years, Wednesday’s addition of sleep is the first time a new tip has been added. Also read | Japan’s ‘naked hermit’ who spent around 30 years on tropical island alone returns for final farewell Sleep duration made the list after researchers examined new scientific findings over the past decade that found sleep played an important role in heart health, according to Dr Eduardo Sanchez, the AHA's chief medical officer for prevention. Also read | Lack of sleep makes us see other people differently: Study "Folks not getting enough sleep have a higher likelihood of things like obesity, hypertension and diabetes," Sanchez said, according to CNN. The AHA has recommended that devices like phones are set to dim mode to ensure the brightness doesn't mess with the body clock and ensure notifications are turned off so they don't interrupt sleep. (With inputs from agencies)

Getting at least 7 hours of sleep is good for your heart: American Heart Association

Swiss 'zero star hotel' offers sleepless nights to ponder world's crisis' - see pics

Mosquitoes sleeping is something that's unbelievable to many of us, in the first place. The nasty insects appear to know when we are at the sweet spot of our slumber and carry out deep calculations to give us the cursed prick. Well yes, mosquito bites are serious as they can spread disease. But on a comfortable night, these bites can make us prefer hell.

But apparently, mosquitoes do sleep. Researchers from the University of Cincinnati can attest to that. Not only this, they've also concluded that if mosquitoes are sleep deprived, they prefer to sleep rather than go on blood-sucking frenzy.

So in essence, mosquitoes do value sleep, but only their own.

To check when the mosquitoes slept, researchers released the insects in small enclosures inside laboratory and used cameras and infrared sensors to keep an eye on them.

They determined that mosquitoes slept when their abdomens dropped to ground and hind legs drooped.

Some of the mosquitoes were then kept in clear tubes and were sleep deprived for 12 hours. This was done by vibrating the tubes every few minutes. After that, their reaction to a possible host was tested by inserting a pad of artificial sweat.

It was found that sleep-deprived mosquitoes were markedly less interested in food and preferred instead to catch a few Zs.

The study has been published in Journal of Experimental Biology.

Such studies may be useful to control population of mosquitoes by knowing their body cycles.

You can now write for wionews.com and be a part of the community. Share your stories and opinions with us <a href="https://www.wionews.com/content-contribution-registration-form">here</a>.

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Mosquitoes sleeping is something that's unbelievable to many of us, in the first place. The nasty insects appear to know when we are at the sweet spot of our slumber and carry out deep calculations to give us the cursed prick.

Mosquitoes sleeping is something that's unbelievable to many of us, in the first place. The nasty insects appear to know when we are at the sweet spot of our slumber and carry out deep calculations to give us the cursed prick. Well yes, mosquito bites are serious as they can spread disease. But on a comfortable night, these bites can make us prefer hell. But apparently, mosquitoes do sleep. Researchers from the University of Cincinnati can attest to that. Not only this, they've also concluded that if mosquitoes are sleep deprived, they prefer to sleep rather than go on blood-sucking frenzy. So in essence, mosquitoes do value sleep, but only their own. To check when the mosquitoes slept, researchers released the insects in small enclosures inside laboratory and used cameras and infrared sensors to keep an eye on them. They determined that mosquitoes slept when their abdomens dropped to ground and hind legs drooped. Some of the mosquitoes were then kept in clear tubes and were sleep deprived for 12 hours. This was done by vibrating the tubes every few minutes. After that, their reaction to a possible host was tested by inserting a pad of artificial sweat. It was found that sleep-deprived mosquitoes were markedly less interested in food and preferred instead to catch a few Zs. The study has been published in Journal of Experimental Biology. Such studies may be useful to control population of mosquitoes by knowing their body cycles. You can now write for wionews.com and be a part of the community. Share your stories and opinions with us here. WATCH WION LIVE HERE ×

Doze over dine: Sleepy mosquitoes ignore food, says a study

The weekend is almost here so what are your plans? Some of us are looking forward to quality time with family and friends, and others are pending down leftover tasks. Well, some may be planning a road trip but be honest how many of you are hoping to catch up on some sleep?

The Good Life: What happens when you don't sleep well?

Reports say South Koreans are struggling to sleep. Some have resorted to alcohol, some are addicted to pills, many are buying sleep products. But what's behind South Korea's sleeplessness? Palki Sharma Upadhyay brings you a fascinating story.

Gravitas: Why are South Koreans sleep deprived?

We've all been through this:&nbsp;we wake up around 3 am and before we realise, our mind is flooded with thoughts about past, people, incidents and more. More often than not, these memories are unpleasant. We think our problems are unsolvable. And thus our mind gets dragged on and on into a vortex of thoughts.&nbsp;

When such a thing happens, it seems like we are the only ones in this world to ponder over endless things. But this experience is more common than we think.

Science tells us why this happens. Psychologists are pointing at the neurobiological changes that take place around 3 or 4 am.

Around this time in the night, the core body temperature starts to rise. Since we are already a bit rested, the body's drive to sleep more is reduced. Melatonin (the sleep hormone) secretion peaks. And as the body is preparing to launch us into the day, levels of Cortisol (a stress hormone) are increased.

At 3 am, we are not left with any practical coping strategies. For example, a misunderstanding with someone can just be cleared by calling that person. But it's possible only during the day.

We are thus left in the dark with our thoughts, and problems appear unsolvable.

When we are awake, we are in a situation to find possible solutions to our predicaments. But 3 am thoughts indeed catch us off guard.

We've all been through this: we wake up around 3 am and before we realise, our mind is flooded with thoughts about past, people, incidents and more. More often than not, these memories are unpleasant.

We've all been through this: we wake up around 3 am and before we realise, our mind is flooded with thoughts about past, people, incidents and more. More often than not, these memories are unpleasant. We think our problems are unsolvable. And thus our mind gets dragged on and on into a vortex of thoughts. When such a thing happens, it seems like we are the only ones in this world to ponder over endless things. But this experience is more common than we think. Science tells us why this happens. Psychologists are pointing at the neurobiological changes that take place around 3 or 4 am. Around this time in the night, the core body temperature starts to rise. Since we are already a bit rested, the body's drive to sleep more is reduced. Melatonin (the sleep hormone) secretion peaks. And as the body is preparing to launch us into the day, levels of Cortisol (a stress hormone) are increased. At 3 am, we are not left with any practical coping strategies. For example, a misunderstanding with someone can just be cleared by calling that person. But it's possible only during the day. We are thus left in the dark with our thoughts, and problems appear unsolvable. When we are awake, we are in a situation to find possible solutions to our predicaments. But 3 am thoughts indeed catch us off guard.

Why do we wake up at 3 am and think negative thoughts? Science has answer

A new study has revealed that drinking a glass of warm milk can make one sleepy. As per the study, milk's sleep-enhancing properties are linked to tryptophan. However, scientists have also discovered a mixture of milk peptides, called casein tryptic hydrolysate (CTH), that relieves stress and enhances sleep.

Published in the American Chemical Society's Journal of Agricultural and Food Chemistry, the study has identified specific peptides in CTH that can be used in new and natural sleep remedies.&nbsp;

According to the US Centers for Disease Control and Prevention, one-third of US adults do not get enough sleep.&nbsp;

Sedatives, such as benzodiazepines and zolpidem, are commonly prescribed for insomnia. Also, they can cause side effects, and people can become addicted to them.&nbsp;

Scientists have also discovered several natural peptides, or small pieces of proteins. These peptides bind the GABA receptor and have anti-anxiety and sleep-enhancing effects.&nbsp;

<a href="https://www.wionews.com/world/kim-jong-un-spotted-smiling-and-clapping-as-soldiers-lie-on-bed-of-nails-420694">Also read |&nbsp;Kim Jong Un spotted smiling and clapping as soldiers lie on bed of nails</a>

As a part of the study, the researchers compared the effects of CTH and a-CZP in mouse sleep tests. It was discovered that the CTH showed better sleep-enhancing properties than a-CZP alone.&nbsp;

This result suggested that other sleep-promoting peptides besides a-CZP exist in CTH.

After this, the team used mass spectrometry to identify bioactive peptides released from CTH during simulated gastric digestion. The scientists virtually screened these peptides for binding to the GABA receptor.&nbsp;

The research reveals that all the strong candidates were tested in mice, and the best one, called YPVEPF, increased the number of mice that fell asleep quickly by about 25 per cent and the sleep duration by more than 400 per cent compared to a control group.&nbsp;

A new study has revealed that drinking a glass of warm milk can make one sleepy. As per the study, milk's sleep-enhancing properties are linked to tryptophan. However, scientists have also discovered a mixture of milk peptides, called casein tryptic hydrolysate (CTH), that relieves stress and enhances sleep.

A new study has revealed that drinking a glass of warm milk can make one sleepy. As per the study, milk's sleep-enhancing properties are linked to tryptophan. However, scientists have also discovered a mixture of milk peptides, called casein tryptic hydrolysate (CTH), that relieves stress and enhances sleep. Published in the American Chemical Society's Journal of Agricultural and Food Chemistry, the study has identified specific peptides in CTH that can be used in new and natural sleep remedies. According to the US Centers for Disease Control and Prevention, one-third of US adults do not get enough sleep. Sedatives, such as benzodiazepines and zolpidem, are commonly prescribed for insomnia. Also, they can cause side effects, and people can become addicted to them. Scientists have also discovered several natural peptides, or small pieces of proteins. These peptides bind the GABA receptor and have anti-anxiety and sleep-enhancing effects. Also read | Kim Jong Un spotted smiling and clapping as soldiers lie on bed of nails As a part of the study, the researchers compared the effects of CTH and a-CZP in mouse sleep tests. It was discovered that the CTH showed better sleep-enhancing properties than a-CZP alone. This result suggested that other sleep-promoting peptides besides a-CZP exist in CTH. After this, the team used mass spectrometry to identify bioactive peptides released from CTH during simulated gastric digestion. The scientists virtually screened these peptides for binding to the GABA receptor. The research reveals that all the strong candidates were tested in mice, and the best one, called YPVEPF, increased the number of mice that fell asleep quickly by about 25 per cent and the sleep duration by more than 400 per cent compared to a control group.

Study says drinking warm milk can make one sleepy, here is how

Scientists conducted many studies on the consequences of sleep deprivation, and research has connected enough sleep to improved concentration, productivity, and cognition.&nbsp;

Many individuals feel that getting more sleep improves their energy, emotional control, and overall well-being.

However, recent research co-authored by MIT economists confuses this picture, showing that getting more sleep isn't always enough to get those types of positive results.&nbsp;

The study, which took place in Chennai over a month and included 452 low-income employees, also discovered that an afternoon nap was more beneficial than an extra hour of sleep overnight — at least for those individuals who had extremely disturbed night-time sleep.&nbsp;

The findings leave open the possibility that helping people sleep more soundly, rather than just adding to their total amount of low-grade sleep, could be useful.&nbsp;

“People’s sleep quality is so low in these circumstances in Chennai that adding sleep of poor quality may not have the benefits that another half hour of sleep would have if it’s of higher quality,” Frank Schilbach, an MIT economist suggests.

(With inputs from agencies)

Scientists conducted many studies on the consequences of sleep deprivation, and research has connected enough sleep to improved concentration, productivity, and cognition.

Scientists conducted many studies on the consequences of sleep deprivation, and research has connected enough sleep to improved concentration, productivity, and cognition. Many individuals feel that getting more sleep improves their energy, emotional control, and overall well-being. However, recent research co-authored by MIT economists confuses this picture, showing that getting more sleep isn't always enough to get those types of positive results. The study, which took place in Chennai over a month and included 452 low-income employees, also discovered that an afternoon nap was more beneficial than an extra hour of sleep overnight — at least for those individuals who had extremely disturbed night-time sleep. The findings leave open the possibility that helping people sleep more soundly, rather than just adding to their total amount of low-grade sleep, could be useful. “People’s sleep quality is so low in these circumstances in Chennai that adding sleep of poor quality may not have the benefits that another half hour of sleep would have if it’s of higher quality,” Frank Schilbach, an MIT economist suggests. (With inputs from agencies)

Getting more sleep isn't always beneficial: Study

A new study explored the significant benefits of later school start times for middle and high school students` sleep schedules. 
 
The findings of the study were published in the journal `Sleep`. Sleep is essential to a student`s overall health, social development, and academic achievement, yet lack of sleep is common among children and adolescents. Biological changes to sleep cycles during puberty make falling asleep early difficult for adolescents. This, coupled with early school start times, means that students often end up with insufficient sleep. 
 
Approximately 28,000 elementary, middle, and high school students and parents completed surveys annually, before changes to school start times and for two years afterward. Participating elementary schools started 60 minutes earlier, middle, 40-60 minutes later, and high school started 70 minutes later.Student and parent surveys separately asked about students` typical bedtime and wake time on both weekdays and weekends. The surveys also asked respondents to report on students` quality of sleep and their experience of daytime sleepiness. 
 
Researchers found that the greatest improvements in these measures occurred for high school students, who obtained an extra 3.8 hours of sleep per week after the later start time was implemented. 
 
More than one in ten high school students reported improved sleep quality and one in five reported less daytime sleepiness. The average "weekend oversleep," or additional sleep on weekends, amongst high schoolers dropped from just over two hours to 1.2 hours, suggesting that with enough weekday sleep, students are no longer clinically sleep deprived and no longer feel compelled to "catch up" on weekends. 
 
Likewise, middle school students obtained 2.4 additional hours of sleep per week with a later school start time. Researchers saw a 12 per cent decrease in middle schoolers reporting daytime sleepiness. The percent of elementary school students reporting sufficient sleep duration, poor sleep quality, or daytime sleepiness did not change over the course of the study. 
 
The benefits of later start times were similar across racial and socioeconomic groups, but survey results indicated differences in weekday bedtimes. The authors encourage steps to be taken to "identify and ameliorate systemic factors that contribute to these differences," recommending education programs developed in partnership with families to ensure that guidance for adjusting bedtimes and increasing sleep opportunities are sensitive to sociocultural and environmental factors. 
 
Previous studies have not concurrently considered the impact of changing start times on sleep for students from Kindergarten through 12th grade, a key factor in policy outcomes due to the need for school districts to stagger start times to accommodate transportation schedules. 
 
"This study is remarkable due to the large sample size, the inclusion of elementary and middle school students, the two-year follow-up, and both student and parent report. It also provides the strongest evidence to date that moving elementary school start times to 8:00 am caused no significant negative effect on student sleep or daytime sleepiness. As students return to in-person learning, it is important for districts to consider healthy start times for all students," the authors concluded.

A new study explored the significant benefits of later school start times for middle and high school students` sleep schedules. The findings of the study were published in the journal `Sleep`.

A new study explored the significant benefits of later school start times for middle and high school students` sleep schedules. The findings of the study were published in the journal `Sleep`. Sleep is essential to a student`s overall health, social development, and academic achievement, yet lack of sleep is common among children and adolescents. Biological changes to sleep cycles during puberty make falling asleep early difficult for adolescents. This, coupled with early school start times, means that students often end up with insufficient sleep. Approximately 28,000 elementary, middle, and high school students and parents completed surveys annually, before changes to school start times and for two years afterward. Participating elementary schools started 60 minutes earlier, middle, 40-60 minutes later, and high school started 70 minutes later.Student and parent surveys separately asked about students` typical bedtime and wake time on both weekdays and weekends. The surveys also asked respondents to report on students` quality of sleep and their experience of daytime sleepiness. Researchers found that the greatest improvements in these measures occurred for high school students, who obtained an extra 3.8 hours of sleep per week after the later start time was implemented. More than one in ten high school students reported improved sleep quality and one in five reported less daytime sleepiness. The average "weekend oversleep," or additional sleep on weekends, amongst high schoolers dropped from just over two hours to 1.2 hours, suggesting that with enough weekday sleep, students are no longer clinically sleep deprived and no longer feel compelled to "catch up" on weekends. Likewise, middle school students obtained 2.4 additional hours of sleep per week with a later school start time. Researchers saw a 12 per cent decrease in middle schoolers reporting daytime sleepiness. The percent of elementary school students reporting sufficient sleep duration, poor sleep quality, or daytime sleepiness did not change over the course of the study. The benefits of later start times were similar across racial and socioeconomic groups, but survey results indicated differences in weekday bedtimes. The authors encourage steps to be taken to "identify and ameliorate systemic factors that contribute to these differences," recommending education programs developed in partnership with families to ensure that guidance for adjusting bedtimes and increasing sleep opportunities are sensitive to sociocultural and environmental factors. Previous studies have not concurrently considered the impact of changing start times on sleep for students from Kindergarten through 12th grade, a key factor in policy outcomes due to the need for school districts to stagger start times to accommodate transportation schedules. "This study is remarkable due to the large sample size, the inclusion of elementary and middle school students, the two-year follow-up, and both student and parent report. It also provides the strongest evidence to date that moving elementary school start times to 8:00 am caused no significant negative effect on student sleep or daytime sleepiness. As students return to in-person learning, it is important for districts to consider healthy start times for all students," the authors concluded.

Delay in school start times let students get adequate sleep: Study

World Sleep Day is celebrated annually on March 19 to highlight the importance of healthy sleep and a global call to action regarding all aspects related to it. These include medicine, education, social aspects and driving.

It publicly displays efforts being taken toward the prevention and management of sleep disorders. It was created and hosted by the World Sleep Society.

Who created World Sleep Day? 
The annual awareness event was started by a group of dedicated healthcare providers and members of the medical community working and studying in the area of sleep medicine and research. The goal of the first World Sleep Day was to bring together sleep healthcare providers to discuss and distribute sleep information around the world. The first co-chairs of World Sleep Day were Liborio Parrino, MD, Associate Professor of Neurology at Parma University, Italy and Antonio Culebras, MD, Professor of Neurology, Upstate Medical University, and Consultant, The Sleep Center, Community General Hospital, Syracuse, New York, USA.

Why was World Sleep Day created? 
Time and time again, sleep medicine professionals and researchers came up against the belief that sleep was not important enough in personal health and well-being to be a priority. That coupled with society’s 24/7 flow, the founders of this awareness event aim to celebrate the importance of healthy sleep.

Who supports World Sleep Day? 
World Sleep Day is hosted by the World Sleep Society (WSS), a nonprofit based in the United States. Per the organizational bylaws, World Sleep Society does not support, recommend or endorse any products of services. The awareness event does accept corporate sponsorships to help support the cost to host the event, but the World Sleep Society, the World Sleep Day Committee, or any person affiliated with WSS does not endorse or recommend commercial products, treatments, or companies.

Here are some important facts about sleep:

Sleep is known to be critical to physical and mental health,&nbsp;essential for tissue repair, cell regeneration, immune function, memory, and for regulating mood and emotions.

Scientists are providing a fuller understanding of the essential role that sleep plays in brain health, identifying an abrupt transition at about 2.4 years of age when its primary purpose shifts from brain-building to maintenance and repair.

There are basically two types of sleep, each tied to specific brain waves and neuronal activity. REM, with the eyes moving quickly from side to side behind closed eyelids, is deep sleep with vivid dreams. Non-REM sleep is largely dreamless.

During REM sleep, the brain forms new neural connections by building and strengthening synapses - the junctions between nerve cells, or neurons - that enable them to communicate, reinforcing learning and consolidating memories. During sleep, the brain also repairs the modicum of daily neurological damage it typically experiences to genes and proteins within neurons as well as clearing out byproducts that build up.

At about 2.4 years of age, the findings showed, sleep’s primary function changed from building and cutting connections during REM sleep to neural repair during both REM and non-REM sleep.

REM sleep declines with age. Newborns, who can sleep about 16 hours daily, spend about 50&nbsp;per cent&nbsp;of their sleeping time in REM, but there is a pronounced drop-off at around 2.4 years. It drops to about 25 per cent&nbsp;by age 10 and to about 10&nbsp;per cent&nbsp;to 15&nbsp;per cent&nbsp;around age 50.

According to a study conducted by Harvard University, the international penchant for watching television every evening before going to sleep, playing video games late into the night or checking emails and text messages before turning off the lights could be interfering with people’s sleep habits all across the globe.

Baby boomers, or people aged 46-64 years old, were the biggest offenders of watching television every night before going to sleep, while more than a third of 13-18 year-olds and 28 percent of young adults 19-29 year olds played video games before bedtime.

Sixty one percent also said they used their computer or laptop at least a few nights each week.

And a propensity to stay in touch means that even people who have managed to fall asleep, are being woken up by cellphones, texts and emails during the night.

Generation Z’ers, 13-18 year olds, were the most sleep-deprived group, with 22 percent describing themselves as “sleepy,” compared to only nine percent of baby boomers.

Sleep experts recommend that teenagers get 9 hours and 15 minutes of sleep a night but adolescents in the study were only averaging 7 hours and 26 minutes on weeknights.

World Sleep Day is celebrated annually on March 19 to highlight the importance of healthy sleep and a global call to action regarding all aspects related to it. These include medicine, education, social aspects and driving.

World Sleep Day is celebrated annually on March 19 to highlight the importance of healthy sleep and a global call to action regarding all aspects related to it. These include medicine, education, social aspects and driving. It publicly displays efforts being taken toward the prevention and management of sleep disorders. It was created and hosted by the World Sleep Society. Who created World Sleep Day? The annual awareness event was started by a group of dedicated healthcare providers and members of the medical community working and studying in the area of sleep medicine and research. The goal of the first World Sleep Day was to bring together sleep healthcare providers to discuss and distribute sleep information around the world. The first co-chairs of World Sleep Day were Liborio Parrino, MD, Associate Professor of Neurology at Parma University, Italy and Antonio Culebras, MD, Professor of Neurology, Upstate Medical University, and Consultant, The Sleep Center, Community General Hospital, Syracuse, New York, USA. Why was World Sleep Day created? Time and time again, sleep medicine professionals and researchers came up against the belief that sleep was not important enough in personal health and well-being to be a priority. That coupled with society’s 24/7 flow, the founders of this awareness event aim to celebrate the importance of healthy sleep. Who supports World Sleep Day? World Sleep Day is hosted by the World Sleep Society (WSS), a nonprofit based in the United States. Per the organizational bylaws, World Sleep Society does not support, recommend or endorse any products of services. The awareness event does accept corporate sponsorships to help support the cost to host the event, but the World Sleep Society, the World Sleep Day Committee, or any person affiliated with WSS does not endorse or recommend commercial products, treatments, or companies. Here are some important facts about sleep: Sleep is known to be critical to physical and mental health, essential for tissue repair, cell regeneration, immune function, memory, and for regulating mood and emotions. Scientists are providing a fuller understanding of the essential role that sleep plays in brain health, identifying an abrupt transition at about 2.4 years of age when its primary purpose shifts from brain-building to maintenance and repair. There are basically two types of sleep, each tied to specific brain waves and neuronal activity. REM, with the eyes moving quickly from side to side behind closed eyelids, is deep sleep with vivid dreams. Non-REM sleep is largely dreamless. During REM sleep, the brain forms new neural connections by building and strengthening synapses - the junctions between nerve cells, or neurons - that enable them to communicate, reinforcing learning and consolidating memories. During sleep, the brain also repairs the modicum of daily neurological damage it typically experiences to genes and proteins within neurons as well as clearing out byproducts that build up. At about 2.4 years of age, the findings showed, sleep’s primary function changed from building and cutting connections during REM sleep to neural repair during both REM and non-REM sleep. REM sleep declines with age. Newborns, who can sleep about 16 hours daily, spend about 50 per cent of their sleeping time in REM, but there is a pronounced drop-off at around 2.4 years. It drops to about 25 per cent by age 10 and to about 10 per cent to 15 per cent around age 50. According to a study conducted by Harvard University, the international penchant for watching television every evening before going to sleep, playing video games late into the night or checking emails and text messages before turning off the lights could be interfering with people’s sleep habits all across the globe. Baby boomers, or people aged 46-64 years old, were the biggest offenders of watching television every night before going to sleep, while more than a third of 13-18 year-olds and 28 percent of young adults 19-29 year olds played video games before bedtime. Sixty one percent also said they used their computer or laptop at least a few nights each week. And a propensity to stay in touch means that even people who have managed to fall asleep, are being woken up by cellphones, texts and emails during the night. Generation Z’ers, 13-18 year olds, were the most sleep-deprived group, with 22 percent describing themselves as “sleepy,” compared to only nine percent of baby boomers. Sleep experts recommend that teenagers get 9 hours and 15 minutes of sleep a night but adolescents in the study were only averaging 7 hours and 26 minutes on weeknights.

World Sleep Day 2021: All you need to know

Sleeping serves many purposes. Superficially, it helps our bodies replenish, and prepares us for the next day.

It however serves more purpose than this. Besides giving us the energy we need to function, it gets rid of the toxics in our brain, that are a residual byproduct of neural activity.

Also read:&nbsp;<a href="/technology/elon-musks-upcoming-neuralink-will-let-you-beam-music-directly-into-the-brain-314879" hreflang="en">Elon Musk's upcoming 'Neuralink' will let you beam music directly into the brain</a>

Researchers recently found that not getting enough sleep consistently could cause the brain to clear a significant amount of neurons and synaptic connections, while adding that making up for the lost sleep may not be able to undo the damage.

In essence, not getting sleep may be causing our brain to start eating itself!

A 2017 study led by Michele Bellesi from the Marche Polytechnic University in Italy examined the mammal brain’s response to poor sleeping habits, and realised there was a similarity between well-rested and sleepless mice.

The cells in our brain are being constantly refreshed by two types of cell - the “microglial” kind that get rid of the worn out cells in a process of devouring them, while “astrocytes” refresh the wiring of synaptic connections in the brain.

Also read:&nbsp;<a href="/world/could-coronavirus-be-causing-long-term-brain-damage-even-in-mild-cases-scientists-think-so-311655" hreflang="en">Could coronavirus be causing long-term brain damage even in mild cases? Scientists think so!</a>

The scary part is that our body does this not only while we’re asleep, but also when we aren’t simply getting enough of it.

Overdrive mode!

In this process, the brain goes into overdrive and starts eating the “astrocytes”, which as previously mentioned are responsible for refreshing the brain connections.

The research, published in the Journal of Neuroscience took could not ascertain whether the mice behaviour could be replicated in humans. But given the 50 per cent jump in the number of Alzheimer’s cases is testimony to the possibility of more damage.

The researches after taking into account of groups of mice of on a scale of well rested to chronically sleep deprived found that the the brain had started devouring parts of itself after prolonged sleep deprivation.

Such activity has been linked to forms of neurodegeneration and Alzheimer’s disease.

Sleeping serves many purposes. Superficially, it helps our bodies replenish, and prepares us for the next day. It however serves more purpose than this. Besides giving us the energy we need to function, it gets rid of the toxics in our brain, that are a residual byproduct of neural activity.

Sleeping serves many purposes. Superficially, it helps our bodies replenish, and prepares us for the next day. It however serves more purpose than this. Besides giving us the energy we need to function, it gets rid of the toxics in our brain, that are a residual byproduct of neural activity. Also read: Elon Musk's upcoming 'Neuralink' will let you beam music directly into the brain Researchers recently found that not getting enough sleep consistently could cause the brain to clear a significant amount of neurons and synaptic connections, while adding that making up for the lost sleep may not be able to undo the damage. In essence, not getting sleep may be causing our brain to start eating itself! A 2017 study led by Michele Bellesi from the Marche Polytechnic University in Italy examined the mammal brain’s response to poor sleeping habits, and realised there was a similarity between well-rested and sleepless mice. The cells in our brain are being constantly refreshed by two types of cell - the “microglial” kind that get rid of the worn out cells in a process of devouring them, while “astrocytes” refresh the wiring of synaptic connections in the brain. Also read: Could coronavirus be causing long-term brain damage even in mild cases? Scientists think so! The scary part is that our body does this not only while we’re asleep, but also when we aren’t simply getting enough of it. Overdrive mode! In this process, the brain goes into overdrive and starts eating the “astrocytes”, which as previously mentioned are responsible for refreshing the brain connections. The research, published in the Journal of Neuroscience took could not ascertain whether the mice behaviour could be replicated in humans. But given the 50 per cent jump in the number of Alzheimer’s cases is testimony to the possibility of more damage. The researches after taking into account of groups of mice of on a scale of well rested to chronically sleep deprived found that the the brain had started devouring parts of itself after prolonged sleep deprivation. Such activity has been linked to forms of neurodegeneration and Alzheimer’s disease.

Not sleeping enough? Your brain might be eating itself

Obesity in children is a cause of concern. Fast food, lack of physical activities, unhealthy eating patterns, insufficient sleep are among some of the major factors for childhood obesity.&nbsp;

But did you know that bedtime is also linked to obesity?

A recent study claims that the later your child sleeps, the more he or she is at the risk of obesity.&nbsp;

The later you sleep, chances are that you will likely to be exposed to obesity and it is true for children as well, research has the data to back&nbsp; 
this claim.

Also read: <a href="https://www.wionews.com/business-economy/unilever-to-stop-advertising-ice-cream-to-children-in-bid-to-tackle-obesity-280458">Unilever to stop advertising ice cream for children in bid to tackle obesity</a>

A professor from Sweden's Karolinska Institute conducted a study and sampled 107 children.&nbsp;

Dr Claude Marcus measured their sleep for seven consecutive days, once a year to find that children who went to sleep late, had a&nbsp; 
wider waist and a higher BMI.&nbsp;

Sleeping late puts kids at a greater risk of being overweight. This applies to all children below 6.

Also read: <a href="https://www.wionews.com/world/teenagers-not-getting-enough-exercise-at-risk-of-obesity-and-cardiovascular-diseases-world-health-organisation-263794">Teenagers not getting enough exercise, at risk of obesity and cardiovascular diseases - WHO</a>

What defines late?

The researcher says it is anything beyond 9 pm.

This is not the first time sleep is being linked to weight. Previous studies have linked shorter sleep duration with increased obesity in childhood.&nbsp;

How can parents prevent this? Should they force their children to sleep early? Experts say no.&nbsp;

Parents should instead focus on maintaining a routine which includes scheduling meals and bedtimes. The focus should be on a proper sleep cycle and going to bed before 9 pm.

Obesity in children is a cause of concern. Fast food, lack of physical activities, unhealthy eating patterns, insufficient sleep are among some of the major factors for childhood obesity.

Obesity in children is a cause of concern. Fast food, lack of physical activities, unhealthy eating patterns, insufficient sleep are among some of the major factors for childhood obesity. But did you know that bedtime is also linked to obesity? A recent study claims that the later your child sleeps, the more he or she is at the risk of obesity. The later you sleep, chances are that you will likely to be exposed to obesity and it is true for children as well, research has the data to back this claim. Also read: Unilever to stop advertising ice cream for children in bid to tackle obesity A professor from Sweden's Karolinska Institute conducted a study and sampled 107 children. Dr Claude Marcus measured their sleep for seven consecutive days, once a year to find that children who went to sleep late, had a wider waist and a higher BMI. Sleeping late puts kids at a greater risk of being overweight. This applies to all children below 6. Also read: Teenagers not getting enough exercise, at risk of obesity and cardiovascular diseases - WHO What defines late? The researcher says it is anything beyond 9 pm. This is not the first time sleep is being linked to weight. Previous studies have linked shorter sleep duration with increased obesity in childhood. How can parents prevent this? Should they force their children to sleep early? Experts say no. Parents should instead focus on maintaining a routine which includes scheduling meals and bedtimes. The focus should be on a proper sleep cycle and going to bed before 9 pm.

Obesity in children: New study links child's bedtime with weight gain

Sleep has become a major issue for over half the population of the world these days. Switching from demanding jobs to having responsibilities outside of it, people have started compromising the number of hours in bed and it&#39;s no surprise that the number of illnesses is rising because of it.

According to Centers for Disease Control and Prevention (CDC), insufficient sleep has now become a public health problem with over a quarter of global adult population suffering from symptoms of sleep deprivation. We&rsquo;ve all had nights when we lie awake in bed, unable to quiet our racing thoughts. &nbsp;

&ldquo;It&rsquo;s very common for people to report being physically tired, but not being able to shut their mind off, especially if they&rsquo;re very excited or worried about something,&rdquo; says James Findley, PhD, clinical director of the Behavioral Sleep Medicine Program at the University of Pennsylvania Perelman School of Medicine.

<div class="ui-state-default" contenteditable="false"><img alt="" draggable="false" src="http://s.wionews.com/photos/d502d38ba6504c95e44a85bad95aae92-20180311044514.jpg" />
<div class="media-description">
Source: World Economic Forum (Others)
</div>
<a class="close-mark close-div" href="javascript:void(0)" id="jqclosemark">&times;</a></div>

Sleep irregularities may be tied to a variety of health problems, such as diabetes and obesity, that can increase the risk of cardiovascular disease, as well as a variety of cardiovascular disorders, such as clogged or hardened arteries, high blood pressure, irregular heartbeat, a leading US doctors&#39; group says. The risk may go up when people get too little sleep, or too much, according to a statement from the American Heart Association (AHA).

Data from a recent study shows that an average Indian sleeps for just 6.5 hours a night and 46% of Indians get less than 6 hours of sleep a night! According to a research carried out by a consumer products giant, nearly 93% Indians are sleep-deprived. The switch in lifestyle and the invasion of gadgets have made the situation go out of hand. In Lucknow district alone, the number of sleep disorder-affected patients could be well over 40 lakh, say doctors at King George&#39;s Medical University.&nbsp;

The study further says that 72% of Indians are waking up one to three times per night and 87% of them say lack of sleep is affecting their health. On the impact on productivity, the study reveals that more than 58% of Indians believe their work suffers due to lack of adequate sleep whereas 38% have witnessed a colleague falling asleep at work.

The American Academy of Sleep Medicine and Sleep Research Society recently advised that adults get at least seven hours of sleep every night to promote overall health. In general, melatonin makes us feel tired. Hormone levels rise a couple of hours before we sleep, and they fall right when we wake up.&nbsp;

<div class="ui-state-default" contenteditable="false"><img alt="" draggable="false" src="http://s.wionews.com/photos/dx8rhwbx0aarxrx-20180311043234.jpg" />
<div class="media-description">
Source: World Economic Forum (Twitter)
</div>
<a class="close-mark close-div" href="javascript:void(0)" id="jqclosemark">&times;</a></div>

Excessive amounts of melatonin and imbalance in hormonal levels make us feel tired, moody, grubby; our immunity goes for a toss and we find it harder to revive ourselves. Just missing an hour of sleep each night can make you more prone to illness, says the National Institute of Health.&nbsp;

These are some things one should be aware of while trying to improve their sleep cycle. Just in case you think you have everything possible but still can&#39;t sleep a wink, step this way.&nbsp;

Try these simple tricks to get a sound sleep:&nbsp;

1. Avoid sleeping pills, switch to essential oils

Sleeping pills can actually worsen the situation and lead to severe health issues like a low rate of breathing, asthma, digestive issues, headache, stomach pain and memory loss.&nbsp;Essential oils have long been known as natural healing aids. Oils infused with lavender promote&nbsp;relaxation; cedarwood helps in relieving stress and tension and frankincense helps in regulating body temperature as well as reducing anxiety and stress.&nbsp;

2. Load up on magnesium&nbsp;

Studies suggest close to 80% adults are deficient in magnesium. The key mineral is known to help in&nbsp;muscle&nbsp;relaxation when your mind is constantly running and induce sleep.&nbsp;

3. Exercising helps

Regular exercising has been proven to improve sleep. Pressed for time? Try incorporating shorter but more intense workouts in your regime - HIIT (High-Intensity Interval Training) workouts. Just 30-40 minutes of hard-hitting exercise can help you reap many benefits, including faster fat loss!

4. Nap&nbsp;&nbsp;

Napping is the best way to keep your body regulated and recover. Power nap whenever possible, say for 20 minutes during the day. It will reduce fatigue and lethargy.&nbsp;

5. Leave your bedroom door open

People who sleep with their doors and windows closed have a higher content of carbon dioxide in their bedrooms due to poor ventilation. According to experts, people are prone to disturbed sleep if they sleep with their windows and doors closed. Poor ventilation can lead to chemical build-up inside the room which may hinder the body&#39;s ability to relax.

6. Try hot-water shower

Our body temperature begins to drop as we fall asleep; the process can be induced by having a warm bath right before going to bed. A drop in your body&#39;s temperature right after taking a hot-water bath will induce sleep. Experts also say that taking a steamy, 20-minute shower would have similar effects. Just don&#39;t go to bed with wet hair.

7. Get rid of that sleep tracker

It may seem like a great idea but it has its potential risks. Professionals say that sleep issues are worsened if people become obsessed and get on to analyze every minor detail of their health. Also, they may not always be the most accurate. Sleep tracking devices may just give you a general idea of your sleeping and waking-up time or pattern, always remember that no machine is really equipped to tell the difference between laying in bed and when you are actually asleep. So, ditch the tracker and perhaps focus on your breathing instead of focusing on your tracker every 20 minutes.&nbsp;

8 Grab a light carbohydrate snack

Having a large meal or a heavy snack right before bed can certainly affect your sleep and lead to weight gain as well. However, getting a light carbohydrate snack when you are having a hard time sleeping may actually help. A small tub of popcorn or whole grain/corn/rice crackers may help&nbsp;the cravings.&nbsp;

9. Read, it helps

Choosing to read a book in bed is known to be one of the standard ways to induce sleep. But, the catch is to choose that does not lead you to stay up all night in anticipation of &quot;what&#39;s going to happen next.&quot; Ideally, choose a book that isn&#39;t related to politics, murder mysteries, thrillers etc.&nbsp; 
&nbsp;

10. Listen to podcasts/audiobooks

Many people like to sleep with a little background noise. Instead of leaving your TV/Laptops on in your room on, switch to podcasts or audiobooks. They help in taking your mind off of the things you normally think about right before going to bed. Explore from a wide range of podcasts available online. Listening to music has always been known to promote sleep and relaxation.&nbsp;

Quick tips that will breeze you through a good night's sleep

Sleep has become a major issue for over half the population of the world these days. Switching from demanding jobs to having responsibilities outside of it, people have started compromising the number of hours in bed and it's no surprise that the number of illnesses is rising because of it. According to Centers for Disease Control and Prevention (CDC), insufficient sleep has now become a public health problem with over a quarter of global adult population suffering from symptoms of sleep deprivation. We’ve all had nights when we lie awake in bed, unable to quiet our racing thoughts. “It’s very common for people to report being physically tired, but not being able to shut their mind off, especially if they’re very excited or worried about something,” says James Findley, PhD, clinical director of the Behavioral Sleep Medicine Program at the University of Pennsylvania Perelman School of Medicine. Source: World Economic Forum (Others) × Sleep irregularities may be tied to a variety of health problems, such as diabetes and obesity, that can increase the risk of cardiovascular disease, as well as a variety of cardiovascular disorders, such as clogged or hardened arteries, high blood pressure, irregular heartbeat, a leading US doctors' group says. The risk may go up when people get too little sleep, or too much, according to a statement from the American Heart Association (AHA). Data from a recent study shows that an average Indian sleeps for just 6.5 hours a night and 46% of Indians get less than 6 hours of sleep a night! According to a research carried out by a consumer products giant, nearly 93% Indians are sleep-deprived. The switch in lifestyle and the invasion of gadgets have made the situation go out of hand. In Lucknow district alone, the number of sleep disorder-affected patients could be well over 40 lakh, say doctors at King George's Medical University. The study further says that 72% of Indians are waking up one to three times per night and 87% of them say lack of sleep is affecting their health. On the impact on productivity, the study reveals that more than 58% of Indians believe their work suffers due to lack of adequate sleep whereas 38% have witnessed a colleague falling asleep at work. The American Academy of Sleep Medicine and Sleep Research Society recently advised that adults get at least seven hours of sleep every night to promote overall health. In general, melatonin makes us feel tired. Hormone levels rise a couple of hours before we sleep, and they fall right when we wake up. Source: World Economic Forum (Twitter) × Excessive amounts of melatonin and imbalance in hormonal levels make us feel tired, moody, grubby; our immunity goes for a toss and we find it harder to revive ourselves. Just missing an hour of sleep each night can make you more prone to illness, says the National Institute of Health. These are some things one should be aware of while trying to improve their sleep cycle. Just in case you think you have everything possible but still can't sleep a wink, step this way. Try these simple tricks to get a sound sleep: 1. Avoid sleeping pills, switch to essential oils Sleeping pills can actually worsen the situation and lead to severe health issues like a low rate of breathing, asthma, digestive issues, headache, stomach pain and memory loss. Essential oils have long been known as natural healing aids. Oils infused with lavender promote relaxation; cedarwood helps in relieving stress and tension and frankincense helps in regulating body temperature as well as reducing anxiety and stress. 2. Load up on magnesium Studies suggest close to 80% adults are deficient in magnesium. The key mineral is known to help in muscle relaxation when your mind is constantly running and induce sleep. 3. Exercising helps Regular exercising has been proven to improve sleep. Pressed for time? Try incorporating shorter but more intense workouts in your regime - HIIT (High-Intensity Interval Training) workouts. Just 30-40 minutes of hard-hitting exercise can help you reap many benefits, including faster fat loss! 4. Nap Napping is the best way to keep your body regulated and recover. Power nap whenever possible, say for 20 minutes during the day. It will reduce fatigue and lethargy. 5. Leave your bedroom door open People who sleep with their doors and windows closed have a higher content of carbon dioxide in their bedrooms due to poor ventilation. According to experts, people are prone to disturbed sleep if they sleep with their windows and doors closed. Poor ventilation can lead to chemical build-up inside the room which may hinder the body's ability to relax. 6. Try hot-water shower Our body temperature begins to drop as we fall asleep; the process can be induced by having a warm bath right before going to bed. A drop in your body's temperature right after taking a hot-water bath will induce sleep. Experts also say that taking a steamy, 20-minute shower would have similar effects. Just don't go to bed with wet hair. 7. Get rid of that sleep tracker It may seem like a great idea but it has its potential risks. Professionals say that sleep issues are worsened if people become obsessed and get on to analyze every minor detail of their health. Also, they may not always be the most accurate. Sleep tracking devices may just give you a general idea of your sleeping and waking-up time or pattern, always remember that no machine is really equipped to tell the difference between laying in bed and when you are actually asleep. So, ditch the tracker and perhaps focus on your breathing instead of focusing on your tracker every 20 minutes. 8 Grab a light carbohydrate snack Having a large meal or a heavy snack right before bed can certainly affect your sleep and lead to weight gain as well. However, getting a light carbohydrate snack when you are having a hard time sleeping may actually help. A small tub of popcorn or whole grain/corn/rice crackers may help the cravings. 9. Read, it helps Choosing to read a book in bed is known to be one of the standard ways to induce sleep. But, the catch is to choose that does not lead you to stay up all night in anticipation of "what's going to happen next." Ideally, choose a book that isn't related to politics, murder mysteries, thrillers etc. 10. Listen to podcasts/audiobooks Many people like to sleep with a little background noise. Instead of leaving your TV/Laptops on in your room on, switch to podcasts or audiobooks. They help in taking your mind off of the things you normally think about right before going to bed. Explore from a wide range of podcasts available online. Listening to music has always been known to promote sleep and relaxation.

Not sleeping enough? Here's what may happen and how you can avoid it

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