S for sleep
Amount of sleep you need
Age Sleep needed (hours)
Newborns (0-2 months) 12-18
Infants (3-11 months)
Toddlers (1-3 years)
Pre-schoolers (3-5 years) 11-13
School-goers (5-10 years) 10-11
Teens (10-17 years)
(Source: National Sleep Foundation)
You are sleep deprived if you:
* Need an alarm clock to wake up
* Have a hard time getting out of bed
* Are sleepy in a warm room or at a conference
* Are drowsy after a heavy meal or driving
* Are sleepy in the afternoon
* Fall asleep watching TV or while relaxing in the evening
* Fall asleep after 5 minutes in bed
Effects of chronic lack of sleep:
* reduced problem-solving skills
* reduced immunity—frequent cold and infections
* weight gain
* impaired motor skills—increased risk of accidents
Myths regarding sleep
Myth: Body adjusts quickly to different sleep schedules.
Reality: Normally a person can adjust a 1-2-hour time change in one's sleep routine. However, changing one's body clock (night shifts) can take weeks for the body to get used to.
Myth: You can make up for lost sleep during the weekend.
Reality: Though it could relieve you to some extent, it will not completely make up for your sleep debt through the week.
S for stress—good and bad
Good stress is what we feel when playing sports, watching a horror film, riding a roller coaster or competing in a tournament. We feel this when excited and it helps improve memory and fortify the immune system.
However, too much stress is bad and it is unavoidable these days. Bad stress comes in times of loss, transition and work overload. A majority of people who burn out under stress are in their 30s. What is important is how we handle it.
* Avoid people who stress you out.
* Prioritise your work. Don't let the least important task bog you down.
* Express your feelings instead of bottling them up.
* Set reasonable standards for yourself.
Ways to relax and recharge:
* Take a walk
* Call a good friend
* Play with a pet
* Take a long bath
* Light scented candles
* Drink a warm cuppa
* Read a good book
* Watch a comedy film
Unhealthy coping techniques:
* Cigarette and alcohol consumption
* Using pills to relax
* Sleeping too much
* Angry outbursts
S for sex
Sex life is a casualty among busy young couples as they lose out on quality time with each other. Experts say that it doesn't really matter how often you have sex, but whether you and your partner are happy with the sex you are having.
* Less stress
* Sound sleep
* Lighter periods with fewer cramps
* Relieves pain, be it headache or back pain
* Produces immunoglobulin A, that helps combat cold and flu
* Gives a youthful glow