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The healthy amount of sleep for the average adult is around seven to eight hours each night.
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Researchers in the United Kingdom & Italy analyzed data from 16 separate studies conducted over 25 years, covering more than 1.3 million people and more than 100,000 deaths. They published their findings in the journalSleep. Those who generally slept for less than six hours a night were 12 percent more likely to experience a premature death. People who slept more than eight to lớn nine hours per night had an even higher risk, at 30 percent.
Researchers also found that people who reduced their sleep time from seven hours khổng lồ five hours or less had 1.7 times the risk of death from all causes.
2. Sleep helps manage your appetite
Poor sleep habits can increase the body’s energy needs. At night, movement và need for calories is reduced. But when you are sleep-deprived, your brain will release chemicals to signal hunger. This can lead to lớn eating more, exercising less, và gaining weight.
Researchers conducting astudyof almost 5,000 Japanese adults with type 2 diabetes found that those who slept fewer than 4.5 hours or more than 8.5 hours had a higher body mass index (BMI) và higher A1C values. An A1C is a measurement of a person’s average blood sugar levels over the course of three months. Those who slept between 6.5 và 7.4 hours a night had the lowest A1C levels of all the participants.
Sleep deprivation also affects children. A 2014studyshowed that children who slept less had an increased risk for obesity và high BMI. These risks can affect children as they mature.
3. Sleep helps your immune system function
When you sleep, your immune system releases compounds called cytokines. Some cytokines have a protective effect on your immune system by helping lớn fight inflammation and infection. Without enough sleep, you may not have enough cytokines lớn keep from getting sick.
A 2013 researchstudyfound that sleep restrictions increase the amount of inflammatory compounds in a person’s body. These are the same compounds associated with conditions lượt thích asthma & allergies.
The researchers studied people who had long-term sleep deprivation as well as limited sleep deprivation of four khổng lồ five hours a night for a week. In both cases, the researchers found that the participants’ immune systems were affected by lack of sleep.
4. Sleep helps your memory
In addition to lớn helping you focus, sleep helps protect và strengthen your memory. Researchshowsthat sleeping after learning can help with memory retention. It also reduces interference from external events.
People who are sleep-deprived:
have a harder time receiving information due to the brain’s overworked neuronsmay interpret events differentlytend lớn have impaired judgementlose their ability to lớn access previous information
It’s important khổng lồ get seven lớn eight hours of sleep so that you can experience all the sleep stages. No one stage is responsible for memory & learning. Two stages (rapid eye movement và slow wave sleep) contribute to:
creative thinkingprocedural memorylong-term memoriesmemory processing
5. Lack of sleep increases disease risk
Lack of sleep is a public health problem, according to lớn theCenters for Disease Control và Prevention (CDC). It’s known to be a contributing factor for many chronic health conditions, including:
diabetesheart diseaseobesityobstructive sleep apnea
Sleep is a habit, just like eating healthy và exercise. While everyone misses a few hours of sleep sometimes, chronic lack of sleep is part of an unhealthy lifestyle và can increase your risk for serious health concerns.
How khổng lồ get more sleep?
The recommended seven lớn eight hours of sleep is mainly for adults, including older adults. Younger people may need more sleep. See the table below for the recommended amount of sleep by age.
Are you among the many people getting fewer than seven hours of sleep per night? Try adopting some of these practices to help you sleep better và longer:
1. Schedule your sleep
Make an effort lớn go khổng lồ bed và wake up at the same time every day of the week, including weekends. Doing this establishes a regular sleep-wake cycle. It may help you adopt the habit of doing the same things each night before bed, such as taking a warm bath or reading.
2. Avoid stimulants
Caffeine, chocolate, & nicotine can keep you awake past your bedtime. Alcohol may make you feel sleepy initially, but will disrupt your rest later in the night. Stay away from these at least four hours before sleep.
3. Make your bed comfy
A number of new mattresses on the market are aimed at increasing comfort, including those that have “cooling” effects to keep a person from getting too warm while they sleep. Memory foam mattresses conform to lớn a person’s body, providing extra shape and support. Use room darkening shades, earplugs, or other tools that will help create a restful environment.
4. Exercise regularly
Being physically active during the day can help you fall asleep faster at night. Exercise also promotes deeper, more restful sleep. Just make sure you don’t exercise too close to lớn bedtime, since this can leave you too energized to lớn sleep.
5. Relieve găng tay during the day
Try adopting some stress-reducing technique before bed. Keep a journal by your bedside lớn write down what’s bothering you. Start practicing yoga, learn lớn meditate, get regular massages, or take long walks.
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6. Apps for sleep
Someapps can help you sleep better.Sleep Geniustracks your sleep cycles và offers a progressive alarm clock khổng lồ prevent sudden waking that’s associated with increased tiredness. Other apps, likepzizz, provide soft music & ambient lighting used to encourage restful sleep.