In other words, we need proper rest to lock in new information and commit it to memory. In one study , young men who lost sleep over a one-week period showed a decrease in testosterone levels. Sleeping 5 or fewer hours reduced sex hormone levels by as much as 10 to 15 percent. The men also reported that their overall mood and vigor declined with each consecutive night of interrupted rest. A study examined the relationship between sleep and weight in 21, adults over the age of The people who slept less than 5 hours each night over the course of the three-year study were more likely to gain weight and eventually become obese.
Researchers examined 10 separate studies focused on sleep and diabetes. Their findings uncovered that 7 to 8 hours of rest is the optimal range to avoid insulin issues that could lead to diabetes. The most vulnerable people are shift workers, commercial drivers, business travelers, and anyone else working long or odd hours. In one study, a group of people between the ages of 30 and 50 were evaluated based on their sleep habits and the condition of their skin.
The results revealed that those with too little sleep had more fine lines, wrinkles, uneven skin color, and marked looseness of the skin. The poor sleepers were also more dissatisfied with their appearance than their well-rested counterparts. Then, turn out the lights and enjoy your 7 to 8 hours of beauty — and health — rest.
Is sleeping with socks on bad for you? We'll tell you the many benefits and one risk of keeping your feet cozy at night. Getting quality sleep is one of the best things you can do for your health. Here are 10 evidence-based reasons why good sleep is important. Getting good quality sleep is an important part of weight loss. Here are a few ways sleep can help you lose weight. If you're dealing with lower back pain, you know how difficult it can be to get a good night's sleep.
Fu has been studying natural short sleepers for about 10 years. She's found mutations on five genes that seem to change our need for sleep.
When mice were genetically altered to express three of these mutations, they also slept less and didn't appear to suffer otherwise.
The group of about 50 natural short sleepers that Fu has found tends to be energetic, thin and optimistic. People don't belong in this group, Fu said, if they drink much coffee or tea to stay awake, or need to catch up on sleep on weekends or vacations.
Klasko, who has not participated in her research, fits her profile. Her parents forced her and her siblings to spend seven to eight hours in bed each day. She was thrilled that she could sleep only four to five hours after she left home. I don't even need an alarm clock to wake up.
Fu has not studied whether people with the genes are any more or less likely than others to develop health problems or how their short sleep affects life span. Her altered mice seem healthy, but she hasn't studied them throughout their life spans, either.
Such research is very expensive. While this group seems most likely to evade problems from sleep deprivation, Williams cautions against assuming that. True natural short sleepers are rare.
Meanwhile, 12 percent of Americans say they sleep less than six hours without consequences, Williams said. But studies have found that many are not doing as well as they think they are.
Some brag about how little sleep they need but fall asleep in meetings, sleep in on weekends, or guzzle coffee or Diet Coke all day, while some genuinely don't seem tired. Williams suspects that many of them avoid sleep by keeping themselves constantly stimulated. When forced to sit still in, say an MRI machine or a dark, quiet room, the ones who say they feel fine get just as sleepy as the ones who knew they were tired all along. Researchers describe their personalities a lot like Fu describes the personalities of her subjects.
They're busy, often high-achieving people who are "hypomanic" or energized in ways that can look a little like mania in bipolar disorder without the downside.
They can also be impulsive. Ability to focus is one of the first things to go when people are sleep-deprived. Short sleepers also often say they can tolerate pain better than most. The same goes for focus. Andrew Lim, a neurologist who studies sleep at Sunnybrook Health Sciences Centre in Toronto, believes that quality of sleep may be more important than quantity. On average, people wake so briefly that they aren't even aware of it about six times an hour.
High sleep fragmentation, nine to 10 awakenings an hour, is strongly associated with dementia, he said. He is currently involved in two large studies that are following both working-age adults and those over age 70 for several years to better study the long-term impact of different types of sleep. To further complicate matters, Sigrid Veasey, a physician who studies sleep at Penn Medicine, said it may also matter when you lose sleep.
The brains of sleep-deprived mice look prematurely old. Experts say you can test whether you're pushing your own body too far. Cut back on the caffeine. Put the devices away well before bedtime. Make sure your room is dark.
Alcohol can disrupt sleep, so don't drink too close to bedtime. Use your bed only for sleep and sex. Gradually move your bedtime earlier. There are some, though, who side with Klasko, and think that some short sleepers may, in fact, be fine. Use this form if you have come across a typo, inaccuracy or would like to send an edit request for the content on this page. For general inquiries, please use our contact form. Your sleep need may also change as you age.
To illustrate, preschoolers average hours per night while older adults aged 65 years old and above usually need about hours. Research points out that we tend to subjectively inflate our sleep duration compared to the actual amount of shut-eye we get.
To compound the issue, sleep fragmentation is a pretty common phenomenon, as many tend to stay awake up to an hour per night. However, falling asleep immediately can signal extreme sleep deprivation. Meanwhile, what you feel is mild sleepiness is in fact another warning signal of tremendous sleep debt. We assume we can cram, with the right tips and tricks, our individual sleep need into only five hours of slumber and get away with it.
Science explains the sleep cycle for humans consists of four stages: Stages are non-rapid eye movement non-REM sleep while stage 4 is REM sleep. Every night, we cycle through these stages roughly times, averaging 90 minutes in each stage. Furthermore, research indicates that sleep restriction over one night, or multiple nights consecutively, preserves slow-wave sleep stage 3 while reducing stage 1, stage 2, and REM sleep. Since REM sleep is needed for vital functions like memory consolidation and problem-solving, shortening this sleep stage will likely lead to a cognitive decline in your waking moments.
You can only remove the impediments to naturalistic, healthy sleep. As humans, we adapt biologically within a few nights of short sleep. In as short as a few days, your subpar energy levels start to feel normal, while behind the scenes, your daytime functioning and overall well-being is subjectively crumbling. Another reason why you might not feel particularly tired after a night or several nights of short sleep, is due to a surge in your cortisol levels a stress hormone that boosts alertness the next day.
On top of that, your circadian rhythm i. Contrary to your game plan of sleeping less to do more, sleep deprivation prevents you from productively using those extra hours of wakefulness.
Matthew Walker explains it perfectly in his book Why We Sleep, "The recycle rate of a human being is around 16 hours. After 16 hours of being awake, the brain begins to fail.
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