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Students nowadays lead a very hectic life with classes, assignments, projects, academic writing with deadline submission. Some students even do part time work to gain extra pocket money while studying. These are some factors why you have less time for fun and relaxation and it is normal to feel exhausted, but always feeling worn-out isn’t healthy. It can leave you less productive and less happy which is why you need to set aside time to sleep, exercise and recharge. 

Lack of sleep and exercise can give trouble to our health, for example increase in weight gain which can cause high blood pressure, high cholesterol which can lead to heart disease and diabetes. 

According to Dr Kimberly A. Hardin, Director of the Sleep Medicine Fellowship Program at the University of California stated that “lack of energy and sleepiness or fatigue are often combated by caffeine and sugar, leading to gain and less exercise”. 

How much sleep do we need actually? The number of hours of necessary sleep can vary based on age. 

According to the research article published by Elsevier, 2015 – The panel agreed that, for healthy individuals with normal sleep, the appropriate sleep duration for new-born’s is between 14 and 17 hours, infants between 12 and 15 hours, toddlers between 11 and 14 hours, pre-schoolers between 10 and 13 hours, and school-aged children between 9 and 11 hours. For teenagers, 8 to 10 hours was considered appropriate, 7 to 9 hours for young adults and adults, and 7 to 8 hours of sleep for older adults. 

How much sleep do students need per night? Well, you should know your age group which is categorized by the Massachusetts Institute of Technology (MIT), as a young adult it is generally defined as 18 to 25. So, you should be sleeping about 7 to 9 hours per night. However, everyone’s body is different and, in some cases, sleeping time more or less depends on our own body condition and circumstances based on the individual. 

When we are having enough and good sleep it can give a positive effect on our performance not only during classes, study, discussion among friends but also in our daily activities. 

Some research shows that lack of sleep will affect our brain concentration leading to body fatigue, and irritability (mood swing) which makes us sometimes angrier, short tempered and lose patience with others easily.  

If we tend to be more cheerful and filled with motivation when we wake up on the next day this means that your body has recharged just like our phones to full battery. The same goes with us human beings. 

How about Exercising? What is the best exercise for a student to do? What are the benefits we get from exercising? Can exercise lift up our mood?

Imagine this situation on yourself – If you’ve ever gone for a run after a stressful day, how do you feel? The answer is you would feel better afterwards. Other ways to give yourself a positive adrenaline rush would be through physical activities such as sports (running, badminton, football and other), and gym and zumba. 

The benefit of exercise is not only can it change your mood into a fresh, vibrant and energetic person but it also makes your body sweat, increases metabolism, burns fat, reduces weight gain and the most important is with exercise it can reduce the risk of health issues such as heart diseases. 

In the nutshell, we can see the importance of sleep and exercise. Both are actually related and gives a lot of benefit to our body and mind, so do set a time for exercising every week and have sufficient sleep to make sure you can function well through the day, and are happy, energetic and productive.  

Be SMART Be Different 

Nor Adibah Binti Ismail


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