Image from medicalnewstoday.com

Many believe they can function at peak performance with only 5 hours of sleep. While there might be a range of optimal sleep, few of us can be at our best with that little sleep. Sleeping allows the body to recover and perform restorative activities. While we sleep, our body produces signaling molecules such as cytokines that may impact immune system functions; cell and tissue repair take place; and heart rate decreases, allowing our heart to rest. 

These are the guidelines for the healthiest sleep duration from the National Sleep Foundation:

• Newborn to 3 months: 14-17 hours
• 4 to 11 months: 12-16 hours
• 1 to 2 years: 11-14 hours
• 3 to 5 years: 10-13 hours
• 6 to 13 years: 9-12 hours
• 14 to 17 years: 8-10 hours
• 18 to 25 years: 7-9 hours
• 26 to 64 years: 7-9 hours
• 65 years or more: 7-8 hours

A study conducted by the American Academy of Sleep Medicine (AASM) found evidence that children achieving these sleep goals have better attention, behavior, learning, and memory. Younger people need more sleep, particularly when the brain is still developing, as sleep plays a role in vocabulary acquisition and emotional control. 

Fewer than 6 or 7 hours of sleep a night may be associated with fatigue, drowsiness, mood changes, forgetfulness, cardiovascular disease, diabetes, and depression. For example, a study conducted by the AASM found that sleeping less than recommended may be associated with greater suicidal thoughts in teenagers. A Stanford study found that 10 hours of sleep were associated with better mental and physical performance in high-performance athletes.

Studies show that sleep quality also matters. If your sleep is frequently interrupted, you may still feel groggy even after meeting the sleep time requirements for your specific age group. For better rest, try prioritizing sleep. Some tips are to remove distractions like electronic devices, adjust room temperature, and avoid caffeine intake before bedtime.

Sweet dreams!

https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

https://www.sleepfoundation.org/sleep-deprivation

https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep

https://www.sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep

https://www.sleepfoundation.org/children-and-sleep

https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4877308/

image from wfuv.org

How many of us have lost our voice after a live concert, sports game, or a medical illness like laryngitis? The answer is likely the majority of us. Therefore, we are familiar with the struggle of trying to communicate with a hoarse voice.  Without vocal cord function, one can only whisper.  And some people might think that whispering rather than trying to make use of our vocal cords might speed recovery. It might feel like we need to exert less force and strain on our vocal cords. Does this idea stand up to the facts? Research shows that whispering can actually be as hard on your vocal cords as shouting. 

Our vocal cords consist of three layers, and we experience hoarseness when the middle, gel-like layer becomes swollen or inflamed. When we whisper, we squeeze our vocal cords more tightly, which might contribute to strain, especially when they are inflamed. This squeezing, combined with the fact that whispering does not vibrate our vocal cords, can also lead to vocal cord irritation from dryness.

The idea is that resting your voice and vocal cords helps speed resolution of the inflammation. One to three days of not talking can help you regain your voice a little more quickly. Some other things that can help your vocal cords are drinking plenty of water and using a humidifier to moisten the air you breathe. Alcohol, caffeine, and smoking all have drying effects and might delay recovery.

We use our vocal cords frequently in our everyday lives, for working and socializing. To speed recovery, limit attempts to communicate vocally, including whispering, and keep your body hydrated and your vocal cords moist!

https://uscvhh.org/share/why-you-shouldnt-whisper-with-a-hoarse-voice.html#:~:text=That’s%20not%20true%3A%20Studies%20have,they%20actually%20cause%20more%20damage.

https://utswmed.org/medblog/vocal-cords-care-qa/

https://www.houstonmethodist.org/blog/articles/2020/feb/5-reasons-for-losing-your-voice-and-tips-for-getting-it-back/