Impact of Sleep on Learning and Weight

UCLA researchers found that children who don't get enough sleep might wind up with an overweight body. Looking at sleep patterns of 1,900 children between the ages of 1 and 13, they found that children maintaining less than 10 hours of sleep a night had an 80% more probability of being obese. The study furthermore found that naps during the day did not offset the effect. The believe is that a lack of nighttime sleep throws off key hormones that affect weight and metabolism.

So how much sleep is needed per 24 hours?
Birth - 2 months: 12 - 18 hours
3 - 11 months: 14 - 15 hours
1 - 3 years: 12 - 14 hours
3 - 5 years: 10 - 11 hours
10 - 17 years: 8.5 to 9.5 hours
Adults: 7 - 9 hours
Insufficient sleep is also associated with chronic diseases such as diabetes, cardiovascular disease, and depression. The promotion of regular sleep is referred to as 'sleep hygiene'. Here are some simple sleep hygiene tips:

• Go to bed at the same time each night, and rise at the same time each morning.
• Sleep in a quiet, dark, and relaxing environment, which is neither too hot nor too cold.
• Make your bed comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music.
• Remove all TVs, computers, and other "gadgets" from the bedroom.
• Avoid physical activity within a few hours of bedtime.
• Avoid large meals before bedtime.

Michael Cordier