Deep slow sleep. How many hours of sleep do you need to sleep. The value of sleep for a person
We can go without food for a week, but if we don’t sleep at least one night, our body begins to fail in its well-coordinated work.
In a rare effort to set "records" without sleep, scientists are trying to investigate the effects of sleep deprivation on the human body. Longest period, from officially recorded, voluntarily spent by a healthy person without sleep, is equal to 453 hours and 40 minutes (almost 19 days) - so much time did Robert McDonald from California spend in a rocking chair. He sat up without sleep from March 14 to April 2, 1986 (Guinness Book of Records). True, a few years ago, the Book Committee decided to exclude "self-deprivation of sleep" from the list of records, due to the fact that it can seriously harm human health.
After two days without sleep, a change in the hormonal background begins, the suppression of the psyche intensifies, and neural connections in the cerebral cortex are disrupted. In the period from 3 to 5 days, brain cells begin to break down. All this time, the load on everything is increasing. internal organs and above all in the heart. What happens next can be considered irreversible changes that accumulate and lead to death.
All this says how important sleep is for normal operation our body.
We eat every day, although we can go without food for a week, we believe that it is imperative to replenish energy losses. In fact, we think of food as we think of water as necessary element for our body right now. At the same time, for some reason, we think about sleep, as we think about our work. We lose an hour of sleep here, then there, then we try to sleep an extra hour, then again we miss an hour or two of sleep. We think that everything is fine, we compensate for the lack of sleep later. But not everything is so simple.
What matters most?
If we say that food is less important than sleep, then first of all we need to define the importance. In real terms, the relative importance of elements such as food or sleep matters. That is, you can determine how long a person can abstain from food or sleep before they start irreversible consequences and eventually the body will cease to function, leading to death.
Michael Peel, a scientist who has studied the effects of hunger strikes, published a paper in 1997 documenting cases where people went absolutely without food for 28, 36 days, and sometimes 40 days. True, they drank water in small sips.
Lack of sleep begins to take its toll almost immediately. After the first 24 hours without sleep, blood pressure rises and cortisol is released. A week later, hallucinations begin, focus is lost, consciousness becomes scattered. On average, the upper limit for a person is the lack of sleep for 32 days. Then there are irreversible changes, hypothermia, failure of the immune system and death may occur.
What are the rates?
Not surprisingly, forced sleep deprivation is recognized as one of the methods of torture. The torture of lack of sleep is perhaps the only one that can break anyone. A person who was not allowed to sleep for some time at first began to experience terrible headaches, gradually came to a semi-conscious state in which he was ready to confess to any crime. With prolonged such torture, a person often went crazy or even died. In addition, at prolonged absence sleep, a person was so weakened that it was easier to succumb to other influences. Sometimes it was used as a painful mocking execution.
If hunger gradually destroys our vital functions, then sleep deprivation affects our brain and consciousness. Everything indicates that it is very important to maintain mental health through normal, full sleep. However, we have recently been more concerned with maintaining physical conditions than psychological ones.
The average sleep duration of working people is declining. Nearly 40% of the population sleeps less than 7 hours per night (6.8 hours on average). Although the recommendations of doctors for good sleep are 8-9 hours a day.
Everyone first of all tries to compensate for the loss of energy, that is, they monitor food intake and most often overeat. After work, we come home, sit in front of computer screens until late after a hearty meal. The release of melatonin is delayed or stopped. We go to bed and wake up in the morning feeling tired, sleepy.
Food is what we have in abundance. Time is not. If we continue to underestimate the importance of sleep, then we will have even less time left. Lately, sleep has become more important than food. Mental health is just as important as physical health. For athletes, adequate sleep is the most important means of recovery. Without proper sleep, there will be no results. Think about it.
References: C. Weller (2014)
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In countries where clocks are changed from summer to winter time this Sunday, people will get an extra hour of sleep. But how much do we really know about sleep and its impact on various areas of our lives?
1. Everyone knows "eight hours of sleep"
We often hear that you need to sleep eight hours a day. This recommendation is given by national health organizations around the world, from the British NHS to the American National Sleep Foundation. But where did this advice actually come from?
Research carried out in different countries in order to determine how often diseases affect various groups of the population, come to the same conclusion: people who suffer from lack of sleep, like those who sleep too much, are more susceptible to numerous diseases and live shorter lives on average.
However, it is difficult to say whether sleep disturbances are the cause of diseases, or vice versa - a symptom of an unhealthy lifestyle.
"Sleep too short" usually means less than six hours, "too much sleep" is more than nine to ten hours.
Children who have not reached puberty are usually recommended to sleep at night until 11 o'clock, and infants - up to 18 hours a day. Night sleep of teenagers is considered to be up to 10 hours.
Shane O'Mara, professor of experimental brain research at Trinity College Dublin, says that while it's hard to definitively say whether sleep deprivation is a cause or a consequence of ill health, the two influence each other.
For example, people who do not pay enough attention exercise, sleep worse, because of which their fatigue increases and, as a result, there is no strength left for playing sports - and so on.
We know that scientists have linked time and again chronic sleep deprivation - that is, lack of sleep for one or two hours during extended period time - from bad condition health: to notice Negative influence lack of sleep, it is not necessary to stay up for several days in a row.
2. What happens to your body when you don't get enough sleep?
Lack of sleep can lead to a number of diseases.
The results of 153 studies involving more than five million people clearly show the link between lack of sleep and diabetes, high pressure, diseases of cardio-vascular system, ischemic disease and obesity.
Studies have shown that lack of sleep for just a few nights in a row can lead to healthy person to the pre-diabetic state. Moderate sleep deprivation reduces the body's ability to control blood glucose levels.
Lack of sleep reduces the effectiveness of vaccines, lack of sleep has a devastating effect on immunity, making us vulnerable to infections.
In one study, participants who got less than seven hours of sleep were three times more likely to colds than those who slept seven or more hours.
The body of people with a lack of sleep produced an excess amount of ghrelin - a hormone responsible for the feeling of hunger, and an insufficient amount of leptin - a hormone that causes satiety, and thus increases the risk of obesity.
Sleep deprivation has also been associated with reduced brain activity and even, in the long term, dementia.
Professor O "Mara explains that toxic substances accumulate in the brain during the day and are removed during sleep. If you do not sleep long enough, your condition "resembles a mild concussion."
The impact of too much sleep is less understood, but it is also known to be associated with a number of disorders, including brain damage in older people.
3. Different types of sleep help the body recover
Our sleep consists of cycles that are divided into several stages. Each cycle lasts from 60 to 100 minutes. Each stage plays a part in the numerous processes that go on in our body while we sleep.
The first stage in each cycle is a drowsy, relaxed state between wakefulness and sleep. Breathing slows down, muscles relax, pulse slows down.
The second is a slightly deeper sleep, during which you can sleep, but at the same time consider that you are awake.
The third stage is deep sleep, when it is very difficult to wake up, any activity in the body at this moment is at a minimum level.
The second and third stages enter the phase of non-REM sleep, usually at this time a person does not dream.
After deep sleep we return to the second stage for a few minutes, and then move on to REM sleep, which is usually accompanied by dreams.
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Thus, during a complete sleep cycle, a person goes through all stages from the first to the third, then to a short time returns to the second stage, and then comes the fourth stage - the phase of REM sleep.
Over the course of the following cycles, the length of REM sleep increases, so the lack of sleep affects it to a greater extent.
4. Shift workers with sleep disorders are more likely to get sick
Shift work can cause a lot of health problems. Researchers have found that those who work shifts and get too little sleep at the wrong time may be at an increased risk of developing diabetes and obesity.
Shift workers are significantly more likely to rate their health as poor or fair, a 2013 NHS study found.
The researchers also found that people in this group are much more likely to suffer from chronic diseases than those working on a standard schedule.
Shift workers are much more likely to miss work due to illness, statistics show.
The gap between those who do physical and mental work is even greater, and in addition, lack of sleep seems to have a greater effect on those who lead a sedentary lifestyle.
5. Many of us suffer from sleep deprivation more than ever.
Judging by the media reports, you might think that we are in the grip of an epidemic of sleep deprivation. But has sleep deprivation really gone up?
A study in 15 countries gave a very mixed picture. In six countries, scientists recorded a decrease in sleep duration, in seven - an increase, and two more countries gave conflicting results.
There is plenty of evidence that over the past few generations, sleep duration has changed little. However, if you ask people how they rate their lack of sleep, a different picture emerges.
So why do so many people report fatigue? This may be due to the fact that the problem affects certain groups, and general trend difficult to single out.
Sleep problems vary significantly by age and gender, a study of 2,000 British adults has found. In the course of it, it turned out that women of almost any age suffer from lack of sleep more than men.
In adolescence, the indicators are more or less the same, but then women begin to suffer significantly more from lack of sleep - this may be due to the appearance of children. Then the gap closes again.
Caffeine and alcohol affect the duration and quality of sleep.
Regularly going to bed later due to work or social interactions results in people getting less rest despite getting the same amount of sleep, explains Prof Derk-Jan Dijk from the Sleep Research Center at the University of Surrey.
In addition, some may sleep too little during the week and oversleep on weekends, increasing their average sleep hours. However, in the end, these people still suffer from lack of sleep.
Adolescents can be particularly affected by sleep deprivation, Professor Dyck said.
6. We didn't always sleep the way we do now.
But that wasn't always the norm, says Roger Ekirch, a professor of history at Virginia Tech. In 2001 he published scientific work over 16 years of research.
His book When the Day Ends states that hundreds of years ago people in many parts of the world slept in two.
Ekirch found more than two thousand testimonies in diaries, court records and literature that prove that people went to bed shortly after dusk, then stayed awake for several hours at night - and went to bed again.
In his opinion, this means that the body has a natural preference for "segmented sleep."
Not all scientists agree with him. Some researchers have found modern hunter-gatherer communities that do not divide sleep into two stages, although they do not electric lighting. That is, "segmented sleep" is not necessarily the default natural norm.
According to Ekirch, the transition from biphasic to monophasic sleep occurred in the 19th century. Then the possibility of lighting houses led to the fact that people began to go to bed later, waking up at the same time as before. Improvements in lighting led to a change in the biological clock, and the industrial revolution required people to be more productive.
7. Phones keep teens from sleeping
Sleep experts believe that teenagers need up to 10 hours of sleep a day, but nearly half of them sleep significantly less, according to data from the British health system.
Bedrooms are supposed to be places of relaxation, but they are increasingly filled with distractions such as laptops, Cell phones. All this complicates the process of going to bed.
We have more variety of entertainment than ever - the result is the temptation to stay awake more.
Blue light emitted electronic devices makes us want to sleep less. And the activity itself - talking with friends or watching TV - stimulates our brain when it should relax.
Statistics show that most young people continue to check their phones after they go to bed.
8. More research into sleep disorders
All more people consult doctors with complaints of sleep problems.
Analyzing data from the British health system in June, the BBC found that the number of studies on sleep disorders in last decade grew every year.
There are several factors, but the most important one seems to be obesity, says neurologist Guy Leshziner. The most common complaint, according to his observation, is obstructive sleep apnea - a violation of breathing during sleep, which is closely related to the problem of excess weight.
The media has also played a role, as people are more likely to seek therapy after reading an article about sleep problems or searching the internet for symptoms, he says.
The recommended treatment for insomnia is cognitive behavioral therapy, and doctors are increasingly coming to the conclusion that pills in such cases should not be prescribed. However, many still do this, because not everyone has the opportunity to undergo treatment without medication, especially outside of big cities.
9. Are there differences in different countries?
One study examined the sleep habits of people in 20 industrialized countries. It turned out that the time when people go to bed and wake up can vary up to an hour in one direction or another, but in general it was about the same in different countries.
As a rule, if on average the inhabitants of the country went to bed later, they woke up later, although not in all cases.
The researchers concluded that social factors - work time, school schedule, habits associated with free time- play more significant role than during the dark or daylight hours.
In Norway, where the duration of darkness can range from zero to 24 hours, sleep duration varies by only half an hour on average throughout the year.
And in countries like Britain, where the times of sunrise and sunset are highly dependent on the season, and in countries closer to the equator, where this difference is minimal, the duration of sleep remains constant throughout the year.
And what about the effect of artificial lighting?
A study of three communities without access to electricity in three countries - Tanzania, Namibia and Bolivia - found that the average sleep duration there was about 7.7 hours. That is the same as in industrialized countries.
Thus, the duration of sleep is about the same all over the world. In these communities, they also went to bed not as soon as it got dark, but fell asleep about three hours after sunset - and woke up before dawn.
Most studies show that yes, artificial light delays sleep time, but it does not necessarily reduce its duration.
10. "Larks" and "owls"
There have always been "morning" and "evening" people. We even have genetic evidence to support this.
Artificial light seems to exacerbate this effect - especially for people who prefer to stay up late. If you already tend to be a night owl, the artificial light will encourage you to stay up even later.
Approximately 30% of us tend to be early risers and 30% night owls, with the remaining 40% somewhere in between - although a few more of them prefer to get up earlier than stay up late.
In doing so, we can partially control our biological clock. Those who are used to getting up and going to bed later may try to realign themselves and get more daylight.
A team of researchers selected a group of volunteers in Colorado who were denied access to artificial light sources. And just 48 hours was enough to move their biological clock forward by almost two hours.
Levels of melatonin - a hormone that tells the body that it's time to get ready for sleep - began to rise earlier in the volunteers, and their bodies began to prepare for sleep closer to sunset.
It turns out that good dream, strong and long-lasting, is as important for a person as healthy eating, regular workouts and exercises. Modern man, unfortunately, often underestimates the importance of rest. It has been proven that we sleep less than our recent ancestors. Moreover, sleep has become less qualitative and productive. It is worth thinking about how to sleep more and better. In fact, if this is not achieved, one can expect quite serious problems with health.
1. Disadvantage and poor sleep quality lead to weight gain
Several studies have shown that obesity and bad dream are interconnected. People who sleep little usually weigh more than those who sleep more than 7 hours a night and do not complain of sleep problems. Sleeping too little is indeed a risk factor for obesity.
When studying this issue, it was found that in the group of adults and children, study participants who did not sleep enough, the risk of gaining extra pounds and even obesity was higher. In adults - by 55%, in children - more than 89%.
Lack of sleep can indeed lead to such consequences. Obesity, in turn, negatively affects not only appearance, but also on the state of the body - cardiovascular diseases, diabetes, etc.
How can sleep deprivation affect weight gain? As it turns out, there are many factors. For example, the hormonal background goes astray, the desire to play sports decreases, physical activity decreases.
If you decide to start correcting your weight, then you should change your life not only in matters of nutrition and physical activity. It is important to pay attention to setting up a schedule - so that enough time is allotted for sleep - 7-9 hours. It also makes sense to reconsider the child's daily routine - perhaps large extracurricular loads and round-the-clock Internet access are the reasons for short sleep.
2. Strong and healthy sleep depresses appetite
People who suffer from lack of sleep (for various reasons) tend to have an increased appetite. It has to do with consumption more calories. The fact is that the lack of prolonged sleep, necessary for the body to recover from daily activity, leads to hormonal disorders. The production of the appetite hormone becomes inadequate to the needs of the person. Poorly regulated appetite and leads to obesity.
Also, with poor quality and short sleep duration, the hormonal system begins to produce a large amount of ghrelin, an appetite stimulant. At the same time, leptin, a hormone that suppresses appetite, drops significantly.
Short sleep duration has an extremely negative effect on the levels of hormones that control a person's appetite. For this reason, a person who gets enough sleep consumes fewer calories, while another who suffers from sleep deprivation overeats.
3. Quality sleep improves concentration
Sleep is extremely important for health- especially in the brain. Lack of sleep can adversely affect these functions of the central nervous system, as working capacity, assimilation of information and concentration of attention. Lack of sleep can lead to serious consequences - violations correct operation brain.
There is an interesting study in which interns took part. They were divided into two groups - some worked spontaneously, while others worked according to a clear schedule, alternating work and rest in the right way. Interns who worked without the necessary breaks made 36% more medical errors - and many of them were serious. Doctors who had the opportunity to sleep, worked better and better, as their brain gets the necessary rest.
Short sleep, as shown by another study, negatively affects the functioning of the brain to the same extent as alcohol intoxication. That is why tired people often make fatal mistakes while driving.
Popular wisdom says that the morning is wiser than the evening. In fact, this is true - having a good night's sleep, your brain will work better. And you will find a solution to your problem.
4. Good sleep has a positive effect on athletic ability.
In a study in which basketball players took part, a high value of sleep duration was found in relation to sports achievements. As it turned out, quality sleep, sufficient in time, improves sports skills: accuracy, reaction speed, as well as the psychological mood of the athlete increase. Sleepy basketball players were less afraid of failure, were cheerful and determined to succeed.
Especially this applicable to female gender , which is more susceptible to the effects of lack of sleep. Reducing the time for proper rest causes low physical activity and functional abilities of older women. In a study in which 2800 representatives of the weaker sex participated, it was proved bad influence poor sleep on the level of performance, as well as endurance.
If you decide to lose weight, do not forget to get enough sleep - good sleep increases athletic endurance and the quality of physical exercise.
5. Lack of sleep leads to the development of a heart attack and diseases of the heart and blood vessels
It is known that the duration of sleep, as well as its quality, to a large extent affect the state of health - the development of heart disease, chronic heart disease.
Studies have been carried out showing how nap causes an increased risk of stroke, as well as many other diseases of the cardiovascular system. People who sleep 7-9 hours a day are much less likely to become patients of cardiologists and neurologists.
To reduce the risk of strokes and heart disease, doctors advise paying due attention to prolonged sleep.
6. Sleep duration affects glucose metabolism and the development of diabetes.
For the purposes of the experiment, people for a certain period of time refused sufficient sleep, which led to such consequences for the body as an increase in blood glucose levels and a decrease in insulin sensitivity.
Healthy men participated in this study. young age. They limited their night sleep up to 4 hours a day. The experience lasted 6 nights. Upon its completion, scientists concluded that sleep deprivation was the cause of the first symptoms of type II diabetes. Regular lack of sleep can be a prerequisite for the development of this dangerous disease.
People who sleep less than 6 hours a night are at high risk of developing diabetes.
Lack of sleep causes prediabetes in an adult in as little as 6 days. It's worth thinking about. There are other studies confirming this connection.
7. Sleep deprivation is associated with depression.
Mental health can suffer due to the lack of prolonged sleep. With its deficiency, as well as various disorders, the risk of developing depression and aggravating the disease is increased.
Studies have shown that more than 90% of people diagnosed with depression have trouble sleeping. It can be either a symptom of a depressive state or one of the reasons for its development. Also, doctors associate poor sleep and suicidal moods of patients. Insomnia, obstructive sleep apnea syndrome (stop breathing) are often associated with increased cases of depression.
Poor sleep can trigger depression or is already a symptom of it, so if you notice these problems in yourself, it makes sense to contact a specialist - as soon as possible.
8. Prolonged sleep has a beneficial effect on the immune system.
Even a short period of insomnia (forced or spontaneous) can cause a deterioration in the immune functions of the body.
A two-week study was conducted to determine the effects of sleep deprivation on the state of the defense system. During the observation, the scientists tracked the course of a viral infection - the participants were given nasal drops with an active virus that causes flu and cold symptoms. People who slept 7-8 or more hours a day did not get sick or got sick later and suffered the infection easily. However, those who slept less than this time fell ill quickly.
If you are haunted by frequent colds, then perhaps, in addition to vitamins, a full sleep - 8 hours a day - can help you. This is enough time to strengthen defensive forces body and stay healthy even during epidemics of viruses and seasonal colds.
9. Poor sleep adversely affects the anti-inflammatory process.
The quality and duration of sleep affect inflammation in the body. Lack of sleep causes slow healing and recovery. It is also known that insufficient sleep leads to the activation of unwanted markers. inflammatory process and rapid cell damage.
chronic inflammation digestive system may be associated with poor sleep. Lack of rest increases the risk of developing colitis and other problems with the gastrointestinal tract. There is a study in which patients with diagnosed Crohn's disease took part. With reduced sleep time, they doubled their risk of developing a relapse of the disease. In the group of subjects who slept well, the state, on the contrary, improved.
Insufficient sleep leads to an exacerbation of inflammatory reactions in the digestive tract, as well as the emergence of new foci. In order to prevent the development of the disease and its relapses, it is important to devote the required number of hours to sleep.
10. Sleep affects social adaptation and emotionality.
Sleep deficiency significantly reduces a person's ability to adapt in society, lead an active social life, interacting with other people. This has been proven through various tests for recognizing the nature of emotions.
The study found that a person who is limited in long-term regular sleep has a reduced ability to understand facial expressions. He is not good at recognizing emotions such as anger and happiness. In other words, poor sleep negatively affects the brain's processing of social signals and emotional information.
For gaining better condition Eating well and exercising is not enough for health - you need to get enough sleep regularly.
What should be done to improve sleep?
You can regulate the amount of time allotted for sleep by planning the day and developing the right, comfortable daily routine. For example, if going to bed happens in different time, late, after midnight, the risk of developing sleep problems is higher. It makes sense to go to bed early and preferably at the same time. Sometimes we think that we just won’t fall asleep at 22:00, but if you get up at 6-7 in the morning, healthy sleep will come in right time. Not immediately, but the body will get used to a good regimen.
What else negatively affects sleep is a late, hearty dinner. The habit of eating a lot before going to bed is very harmful. Because of this, there are problems with sleep and health in general. It is better to get by with a light meal - fruits, a glass of yogurt. We must not forget that last appointment food should be 3 hours before bedtime.
Factors that can help you fall asleep are: Fresh air in the room, a comfortable comfortable bed and a calm atmosphere.
It happens that even if better conditions for sleep, sleep does not come or is intermittent and superficial. You can consult a doctor with this problem or try to help your body. There is a huge variety medicinal plants, which have a calming, relaxing effect, normalizing sleep. There are also many natural dietary supplements on the market that can gently regulate sleep cycles. Such drugs can be purchased or purchased at pharmacies.
To the question Is sleep important for a person and how much time is needed? given by the author Adult the best answer is In order to get enough sleep, the body needs to get enough sleep per night. Let's try to figure it out and determine how many hours a day you need to sleep in order to be alert throughout the day. If you provide yourself with the duration of sleep that you need, your memory, reaction, perception will become better, work will become more enjoyable. In just a few days, you will see positive results.
On average, we need seven to nine hours for a full sleep and rash. For some, six, and sometimes five hours of sleep is enough. And there are individuals who need nine or ten hours of sleep to maintain performance during the day.
Let's define the concepts. What does sleep time mean? This is not the time you spend in bed. If you went to bed at 22:00, and then read a magazine for half an hour, and talked with a friend on the phone for an hour and got up at seven in the morning, then you slept for seven and a half hours, and not nine. Many of us, when they say "I went to bed", mean that they will go and lie down, while lying in bed watching the news, or playing an electronic game. Make it a rule, when you go to bed, subtract from the time spent in bed the time spent on other things that you do while lying in bed. This total time is what we call net sleep time.
Of course, you do not want to change something in the daily routine. According to scientists, 93% of people should get an hour and a half more sleep than they have now. It's hard to imagine where to get this time... from what to tear off this hour and a half... from what to give up. Studies were conducted, volunteers were allowed to sleep as much as they want, to get up without an alarm clock. As a result, almost all volunteers slept an hour or two longer than usual. There is a Research Center in the USA healthy sleep, studies conducted there have shown that one additional hour of full-fledged restful sleep increases a person's productivity and performance by 25%.
Let's return to our task - to determine how much time you need to get enough sleep. Start by determining when it is easiest for you to fall asleep. Go to bed eight hours before the time you need to wake up. That is, if you decide to get up at seven, you need to close your eyes at eleven. If you wake up before the scheduled time, it means that you usually slept longer than you need. But you will easily enter a new sleep mode. If eight hours is not enough for you, start from the second week to go to bed half an hour earlier in order to spend eight and a half hours in a dream. Next week, go to bed another 15-30 minutes earlier. Goal: Get you to wake up without an alarm. If you achieve this, then you will feel calm during working week and on weekends. And do not forget that a few minutes of "extra" sleep, which, in fact, is not superfluous, will never hurt you.
Set a sleep schedule that suits you. Go to bed in the evening at the same time every day, try not to break the schedule. Regular sleep is important in order to regulate and stabilize the effect of sleep on your body clock. For the first month and a half, the time you spend in bed syncs with yours. biological clock. Do not change this schedule, after a while you will unconsciously begin to follow it, you will want to sleep at the time you go to bed according to the schedule, and you will wake up without an alarm clock when your body is used to it.
Your sleep must be uninterrupted. In order for your body to rest, you must get a certain amount of uninterrupted sleep. If your sleep is interrupted, you will be drowsy throughout the day. And if we compare six hours of sound uninterrupted sleep with eight hours of restless sleep, then six will be more beneficial for the body. Do not let yourself sleep for a long time, doze off after the body has already
Answer from philosophical[guru]
important. A person without sleep cannot live more than 3 days. During sleep, the brain is unloaded, all unnecessary information deletes, and leaves the necessary. Works like a comp...
Answer from Liby_chu[guru]
important, around 8-10 o'clock.
How well do you feel? Does fatigue bother you? Do you feel "low energy"? What is happening with your rest, and in particular with sleep?
Find your inner answers to questions like:
How long does your night sleep last?
Do you feel fresh when you wake up in the morning?
What time do you go to bed?
What do you do when you wake up in the middle of the night and find yourself unable to sleep?
How much time do you need to fall asleep?
Are you taking sleeping pills?
What is in your bedroom: computer, exercise equipment....?
Sleep is one of the wonderful gifts of life. And it must be treated very responsibly and consciously. Normal sleep is the key to health and beauty.
What happens in our body during sleep? This is a precious watch for self-healing. All systems and organs are being restored and prepared for a new working day. There is a cleansing of debris (old obsolete cells0) and their replacement with new healthy cells. Relaxes the brain, which leads to the preservation of mental and mental health.
What would happen if we didn't have this powerful and enjoyable recovery mechanism? It's hard to even imagine that. We are used to treating sleep as something for granted, because a good sleep costs us absolutely nothing. But poor sleep can cost us quite a lot physically and materially.
The value of sleep for a person
1. During sleep, important hormones are released. You have probably heard the expression that children grow in their sleep. This is not fiction and not the motivation of children to sleep. The fact is that during sleep, growth hormone, somatotropin, is released. Thanks to him, children really grow, and adults are regulated muscle mass and fat control occurs.
If sleep is disturbed, then the function of this hormone is impaired. Take note of this if you want to lose weight.
So sleep and weight loss are interconnected. In addition to somatotropin, the hormone leptin is released during sleep, which directly affects appetite and regulates the same body fat. It is thanks to this hormone that we feel when we need to stop eating. With its lack of appetite increases.
2. Normal sleep is the key to youth and beauty and health. During sleep, the aging process slows down. This is an excellent way to prevent wrinkles. Life expectancy in general often depends on its quality.
3. Why sick people often sleep. The answer is simple - sleep strengthens immune system. People who sleep nine hours a night have an increased activity of immune cells - "killer cells". They destroy viruses, bacteria and cancer cells.
4. Do you remember yourself after a sleepless night? How did you feel? The fact is that even a short-term lack of sleep can reduce brain activity, the ability to concentrate, and the ability to perceive information. Also, sleep is needed to assimilate the information accumulated during the day. Good sleep helps to learn even some physical skills. Numerous studies have shown that sleep improves process memory. What you do during the day, your brain continues to learn during sleep.
5. During sleep, there is a decrease in the blood hormone corisol. It's a stress hormone. With excessive accumulation of this hormone in the blood. there is irritability, anxiety, a tendency to depression.
Therefore, sleep is one of the main points important for health. By depriving the body of sleep, people unknowingly destroy their own health.
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