Sleep: the need, risks associated with lack of sleep and excess sleep

We have all heard about the miraculous properties of the sleep and its importance to the health and life in general. Zozhnik understands how to get the most benefit out of sleep and lack of sleep and threatened than oversleeping.

The US National Sleep Organization (Yes, there is - The National Sleep Foundation - approx. Zozhnika) conducted a study, the results of which revealed that more and more people are sleeping less than 6 hours per day. 75% of respondents indicated that they are experiencing sleep problems a few times a week, and women experience them more often than men and often feeling sleepy during the day.

Sleep - against diseases

Another study conducted at the University of California in San Francisco found that People who sleep less than 6 hours at night, 4.2 times more likely to develop colds. However, those subjects who slept more than 6 but less than 7 hours - was not found an increased risk of colds.

Dr. Nathaniel Watson, president of the American Academy of Sleep Medicine commented on the research: "This study supports the view that sleep is as important as the a healthy diet and exercise... People should consider sleep as a means by which they will be able to achieve a healthy life, not as something that interferes with their other classes. "

Cold - it's the least of the evils with which you may encounter, experiencing lack of sleep regularly. US National Institutes of Health reports that the ongoing shortage of sleep is associated with an increased risk cardiovascular disease, kidney disease, high blood pressure, diabetes and even stroke.

What gives a person a dream

Doctors from Harvard University in Boston, there are the following reasons why we should not neglect sleep.

  • Memory and ability to learn: Sleep helps the brain better remember new information. People who went to sleep after something taught, showed the best results in tests.
  • The metabolism and the regulation of body weight: Those who for a long time very little sleep, runs the risk of getting fat. People who sleep enough, elevated levels of the hormone ghrelin, which is responsible for the feeling of hunger. Thus those who enough sleep - more prone to overeating.
  • Security: A bad night's sleep increases fatigue during the day. As a result, people may suddenly fall asleep in those moments when it is completely unacceptable - for example, in driving time.
  • Mood: Probably everyone noticed that after a hectic or insufficient sleep, we feel irritated, impatient and capricious. Even those things that we usually do with pleasure - after a bad dream, we do not want them to do. If sleep problems continue, the bad mood can develop into depression.
  • heart Health: Serious sleep problems can contribute to levels of stress hormones, blood pressure and irregular heartbeat.
  • The immune system: those who regularly enough sleep, your immune system suffers. Immune cells becomes difficult to respond effectively cope with the virus, which are constantly attacking our body.

Thus, we can conclude that sleep deprivation definitely injurious to health. However, lack of sleep - it's not the only problem. People who sleep too long, also deal a blow to their health.

The harmful too much sleep

University of Cambridge in the United Kingdom conducted a large-scale study, which was attended by 10,000 people, which found that people who sleep more than 8 hours at night, by 46% more at risk stroke.

So far, however, it is not clear exactly how long sleep can trigger a stroke. Perhaps itself long sleep, especially in the elderly, is an indicator of health problems that can lead to stroke.

However, an increased risk of stroke - it's not all that can be fraught with oversleeping. Here are the conclusions made by scientists on the results of this study:

  • People sleeping at night more than 9 hours, prone to depression. Although this condition is typically greater for those who experience insomnia.
  • When people sleep too much, they become less active. Thus, the body burns less power and results in a greater accumulation of fat, which in turn leads to obesity. And obesity can lead to other health problems.
  • Perhaps the most frequent companion too long sleep - a headache.
  • If you have a bad back - material transfer could further worsen your condition. If a person has a bad back, it does not mean you have to lie all day in bed. On the contrary, people should be as active as possible.

By the way, scientists from the University of Laval in Quebec (Canada) conducted a study in 2008, which resulted in it turned out that those who have enough sleep, was 27% more likely to recover by 5 kg over 6 years than those who slept 7-8 hours. In subjects who slept for too long, it was also 25% more likely to recover by 5 kg. Therefore, those who are most afraid of getting fat - here's another reason to sleep enough, but at the same time does not pour.

Individual need sleep

How long is the need to sleep, to dream really brought only benefit? The answer to this question is trying to give scientists from the US National Sleep organization.

Recommendations on the amount of sleep depending on age:

Although on the basis of research it is impossible to determine the exact number of hours of sleep, which would be optimal for any person, regardless of age, scientists yet it offers the following recommendations, in accordance with which you can familiarize yourself with the optimal duration of healthy sleep for each age group:

  • Newborns (0-3 months), the optimum sleep duration 14-17 hours
  • Infants (4-11 months): 12-15 hours
  • Children of pre-preschool age (1-2 years): 11-14 hours
  • Preschoolers (3-5 years): 10-13 hours
  • School children (6-13 years): 9-11 hours
  • Adolescents (14-17 years): 7-9 hours
  • Young adults (18-25 years): 7-9 hours
  • Adults (26-64 years): 7-9 hours
  • Elderly (65+ years): 7-8 hours

Terms of preparation for sleep

We have translated a great infographic design of your bedroom and lifestyle before bedtime for best results - be sure to check.

Follow these simple yet effective rules to extract the maximum benefit from the dream and make it a really healthy:

  • Always follow the definition of waste regime to sleep and waking up, even on the weekends. This helps regulate your biological clock, so you fall asleep faster and sleep better.
  • Make it a rule to carry out a special ritual bedtime. Any relaxing activities before bed will allow you to sleep without bad thoughts and without undue stress, which are often the cause of insomnia or sleep late.
  • If you have trouble falling asleep, try not to sleep in the daytime.
  • Every day, try to exercise. They do not necessarily have to be difficult and exhausting. You just need to keep yourself in good shape every day.
  • Ventilate the room before going to bed. fall asleep much easier than in a stuffy in the cool room.
  • Sleep on a comfortable mattress and pillows. How to correctly choose a mattress, you can read here.
  • Do not drink alcohol, do not smoke and do not eat before going to sleep tight.
  • Turn off all electronic devices before bedtime. The light from the screens of computers and smart phones just before going into the arms of Morpheus, can disrupt your sleep.
  • Your bedroom should be a place where you are sleeping and resting. Your bed should be associated with your sleep and rest, and not to any other activity. Should not work, eat or do something nasty in the bedroom.

If you have the desire to live a healthy lifestyle, then you should give priority to sleep.

Sleep - this is one of the important components of a healthy lifestyle is exercise and a healthy diet, so to neglect them in any case impossible.

Getting enough sleep, not to stay up late at night, get up early, and then you will feel just fine and extract the maximum benefit from sleep.

If you are interested to dive deeper into the subject of sleep and more - we encourage you to read on Zozhnike sammari on the book by David Randall "The Science of Sleep":

­čĹëPodpisyvaytes on Instagram Zozhnika: the best article in a convenient format @zozhnik_ru

sources:

  • "Importance of Sleep: Six Reasons Not to Scrimp on Sleep - Harvard Health Publications." Health Information and Medical Information - Harvard Health Publications. Harvard University. Web. Nov. 30 2011.
  • http://www.journalsleep.org/ViewAbstract.aspx? pid = 30153
  • http://well.blogs.nytimes.com/2015/09/02/short-sleepers-may-catch-more-colds/?_r=0
  • http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
  • http://www.tv-gesund.de/GesundLeben/Warum-ausreichend-Schlaf-so-wichtig-ist.html
  • Yue Leng, Francesco P. Cappuccio, Nick W.J. Wainwright, Paul G. Surtees, Robert Luben, Carol Brayne, and Kay-Tee Khaw. Sleep duration and risk of fatal and nonfatal stroke: A prospective study and meta-analysis. Neurology, 2015
  • http://www.healthguidance.org/entry/15581/1/Oversleeping-Side-Effects.html
  • http://www.welt.de/gesundheit/article109851476/Warum-Schlaf-fuer-den-Energiehaushalt-so-wichtig-ist.html
  • https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need/page/0/1

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