Sleep is regulated by a specific nerve cell network in the brainstem that switches on and off secretion of chemicals that promote wakefulness and sleepiness. This network has an intrinsic circadian rhythm regulated by ambient sunlight and darkness exposure. It can be modified/overcome by habits, stress, and lifestyle inputs such as caffeine, alcohol, screen time, exercise and sedentariness. Sleep hygiene has to take these factors into account to maintain sleep health and its benefits.

How much sleep is necessary?  Experts generally recommend that adults sleep at least seven to eight hours sleep per night for adults and nine hours for children, although some people require more and others require less.

WHAT IS SLEEP DEBT? The average global citizen now sleeps about 7 hours a night or even less, about 90 minutes less than people did a century ago…this means a huge `Sleep Debt’

How does sleep debt affect you?

Not getting enough sleep leads to more than just a feeling of tiredness.  It can lead to excessive daytime sleepiness and untoward consequences on school and work performance.  People who are deprived of sleep have difficulty making decisions, maybe irritable and have slower reaction times, placing them at risk of automobile and work-related accidents.

Sleepiness interferes with cognitive function, which can lead to learning disabilities in children, memory impairment in people of all ages, depression, and personality changes.

Sleep deficit can also contribute to the development of obesity, diabetes, a higher risk of stroke and heart disease.