Sleep & Health

Sleeping well is a very important part of good mental and physical health. Sleep deficiency can lead to such problems as obesity, diabetes mellitus type 2, attention and behavior problems.


According to the American Academy of Sleep Medicine, children and adolescents should sleep from 8 to 12 hours per day: 


Age Group Recommended Hours of Sleep Per Day
6-12 Years 9 to 12 hours per day
13-18 Years 8 to 10 hours per day 


A circadian rhythm regulates your sleep cycle for 24 hours. Sunshine stimulates the production of cortisol, a hormone that makes you feel fresh and alert. When it gets dark, the body produces melatonin, which is a hormone that makes you feel tired and sleepy. 

Electronic devices like cell phones, tablets, readers, and computers radiate short-wavelength light, which is called blue light. The blue light reduces natural melatonin production and weakens the sleep feeling. Blue light also influences sleep patterns and lower sleep quality. Students who use electronic devices at night often are more likely to have attention and behavior problems or feel tired the next day. 

Tips to improve the quality of your sleep: 

  • Sleep and health specialists recommend avoiding noise, bright lights, warm temperatures in the bedroom. 
  • Get rid of using electronic devices before you go to bed. 
  • Have a 30-minute walk before sleep. 
  • Follow your sleep schedule. 

“When you learn something new, the best way to remember it is to sleep on it.”- says Dr. Matthew Walker. “The sleep before learning helps prepare your brain for the initial formation of memories. Sleep after learning is essential to help save and cement that new information into the architecture of the brain, meaning that you’re less likely to forget it.”


Dr Inna Kobzar

American Medical Centers, Nur-Sultan.



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