We spend 1/3 of our life sleeping. and, even though they have been telling us actively and passively that we must sleep at least 8 hours to keep the body and mind functioning properly. Do we really need 8 hours of sleep to maintain physical and mental health? Researchers have concluded no.

Science explains how many hours of rest is enough

In a Study published in Magazine Natural Aging UK Biobank data from nearly 500,000 adults aged 38-73 years were analyzed. Sleep patterns, healthy habits, mental health, and cognitive appointments count. By examining all these parameters, scientists observed that sleep deprivation and excess negatively impact cognitive response, affecting memory, processing speed or mental agility. The study concluded that 7 hours of sleep is the optimal amount to keep the brain in the best condition.

Sleep deprivation has been linked to psychiatric disorders and further cognitive decline Why is sleep deprivation associated with this condition? Researchers believe that it may be due to slow-wave disturbances that occur in deep sleep, the phase in which memories are repaired. Lack of sleep makes Increase levels of the beta-amyloid protein which has been linked to Alzheimer’s disease. It also increases inflammation, which is linked to autoimmune disease, diabetes, and cognitive problems, and makes it harder for the brain to remove toxins.

On the other hand, oversleeping can be detrimental to mental health. From yoSleep Institute warns that “insomnia and hypersomnia are associated with higher rates of suicidal thoughts and behavior.”

The team of scientists observed that the amount of sleep less than or more than 7 hours it causes changes in brain areas involved in memory and cognitive processing. 7 hours sleep turns out to be the key to achieve optimal and healthy brain function.

Find out how many hours of sleep you need to keep your body and mind fit. (Gthree)

Due to lack of sleep

Lack of sleep is associated with health problems such as diabetes, obesity, immune disorders, nervous system disorders, metabolic disorders, stress, fatigue… These symptoms can become serious and lead to illness. which reduces quality of life. Good sleep is important and there are increasing problems among the population to get good sleep. A high percentage of adults report getting less than 6 hours of sleep each night, a discouraging fact.

Not enough hours of sleep causes negative health effects:

  • Fatigue: The tiredness and lack of energy we feel when we don’t sleep at the recommended hours is a good part of the day. These feelings make us more clumsy and do things more slowly.
  • Mood: Lack of sleep can change your mood, causing impatience, irritability, anger or mood swings. Something that doesn’t happen when we’re in deep sleep.
  • Impaired immune system: Lack of sleep weakens the immune system making us more susceptible to infection and disease.
  • Cardiovascular problems: Hypertensive problems and an increased risk of cardiovascular disease have been observed among populations who do not sleep the required hours.
  • Diabetes and obesity: There are several studies linking sleep deprivation with the onset of type 2 diabetes and obesity. Sleep deprivation alters glucose metabolism, lowering basal metabolism and appetite regulation (imbalanced hunger hormones, ghrelin and leptin).
  • Chronic inflammation: Not sleeping the recommended hours results in an increase in inflammatory markers, such as cytokines, proteins that affect the immune system and increase chronic inflammation.

What time should you sleep?

We already know how many hours we have to sleep to keep the body and mind fit. But When is the right time to fall into the arms of Morpheus? This question will also be answered by science.

A Study published in medical journal European Heart Journal have concluded that “sleeping between 10:00 a.m. and 11:00 p.m. is associated with a lower risk of heart disease compared to going to bed earlier or later.” The well-known circadian rhythm is responsible for researchers achieving this deduction.

On circadian rhythms, study authors, the Dr David Plans, from the University of Exeter, UKexplained that “the body has an internal 24-hour clock, called a circadian rhythm, which helps regulate physical and mental functions,” adding that “although we were unable to deduce a cause from our study, the results suggest that sleeping more early or late tends to disrupt the biological clock.” , with dire consequences for heart health.”

Lie down between 22:00 and 23:00. and 7 hours of sleep is key to staying healthy and reducing your risk of disease.

Sleeping between 22:00 and 23:00 minimizes the risk of cardiovascular disease. (Pexels)

So you can improve sleep quality

Maintaining proper sleep hygiene is very important for getting a good rest. As well as making sure you’re getting the 7 hours of sleep that science says and sleeping at the hours recommended by experts, you can carry healthy habits for a good night’s sleep:

  • Zoom out: The blue light emitted by the devices interferes with melatonin production and, as a result, makes it difficult to fall asleep. Put away the screens at night and pick a good book for a better rest.
  • Be careful with physical exercise: It’s true that physical exercise increases the production of endorphins and improves general well-being, but engaging in intense exercise late in the day can disrupt sleep.
  • Early dinner: Have a light, early dinner to make sure you’ve digested it before bed.
  • Relaxing rituals: Apart from reading, you can drink relaxing infusions, take a bath or shower, and use essential oils such as lavender essential oil to promote sleep.

Follow the indications of science and some basic guidelines You will have a peaceful rest that will keep your body and mind healthy for many years. Good night!