10 things you need to know about sleep
How much do we know about sleep? How does sleep affect our lives, our health, our mood, even the length of life? We have compiled 10 items to know about sleep.
1.We're told we need to sleep for eight hours
We often hear that we need eight hours of sleep every night. The UK National Health System and the US National Sleep Foundation recommend it. But where does this advice come from? Research on different groups around the world reaches a similar conclusion: less sleepers and many sleepers suffer from many diseases and have a shorter life span.
It is not yet known whether the disease is causing little sleep or if this is a sign of an unhealthy life. Those who sleep less than six hours a night and who sleep more than nine or 10 hours a day are in this category.
Before puberty, children need to sleep at least 11 hours per night and newborn babies to sleep for 18 hours. Adolescents should sleep 10 hours a night.
Shane O'Mara, professor of experimental brain research at Trinity College University in Dublin, said it was difficult to say that less sleep indicates poor health, but they feed each other.
For example, people who are not fit do not play sports and thus sleep badly. Then they do not do sports because they are tired.
Chronic sleep deficiency, defined as one or two hours of sleep overnight, was repeatedly associated with poor health by scientists.
2. What happens to your body if you don't sleep well?
Lack of sleep is shown as the cause of many disorders. A total of 153 million participants, including five million people, found that less sleep was associated with diabetes, hypertension, heart disease, and obesity.
Research has put healthy adults into a prediabetic state of sleeplessness even for a few nights. Even moderate sleep deficiencies are detrimental to their ability to control blood glucose levels in their bodies.
Vaccines do not work in the absence of sleep, and this suppresses our immune system, making us more susceptible to infections.
One study found that people who sleep less than seven hours have more colds than those who sleep more than seven hours.
In people who do not sleep enough, the hormone ghrelin is secreted in their bodies that is associated with a high level of hunger. This may cause obesity risk.
Insomnia is thought to be linked to problems that lead to brain function or even dementia.
Professor O'Mara says that toxic litter has accumulated in the brain during the day and that these wastes are thrown out of the body while sleeping. If you don't sleep enough, you may have a mild concussion.
The effects of much sleep are not known. However, it is known that it causes health problems including mental retardation in the elderly.
3. We need three different types of sleep to repair ourselves
After falling asleep, we enter the sleep stage cycles, each lasting between 60 and 100 minutes. Each stage points to a different role in the processes in our body after sleep.
The first stage of each cycle is drowsiness between sleep and wakefulness. In this process, breathing slows down, muscles relax and heart rate decreases.
The second stage is a little deeper sleep. You may feel awake, but you are asleep many nights and you are not aware of it. Third stage deep sleep. It is very difficult to wake up in this cycle because the activity in our bodies is minimized.
The second and third phases are known as slow wave sleep together and no dream is seen during this time.
After deep sleep we return to the second stage for a few minutes and then enter a dream sleep known as REM. Meanwhile, we're dreaming.
In an entire sleep cycle, one goes through all stages from one to three, then stays in the second stage for a short time and then goes into REM sleep.
Late cycles have longer REM times, and interrupting sleep affects REM.
4.Sleep order deteriorating shift workers are getting sick more often
Shift work is said to be associated with many health problems. The researchers found that in the wrong period of the day, low-sleeping shift workers increased the risk of diabetes and obesity.
Research in the UK has revealed that shift workers use the definition of "moderate or bad" about their health. People in this group are at greater risk of developing long-term illnesses than non-shifting people.
According to data from the National Bureau of Statistics, shift workers are receiving more health reports.
5. Many of us lack sleep more than ever
From the media reports, we seem to be suffering from an epidemic of insomnia. But is it really less sleepy than before?
A survey of data from 15 countries provides a mixed picture. Sleep time was reduced in six countries, increased in seven countries, and mixed results in both countries.
Much evidence tells us that the amount of sleep has not changed much over the next few generations. But if you ask people how sleepless they are, a different picture emerges.
Why do so many people say you're tired? This problem may be preventing us from seeing the trend across the population as it focuses on certain groups.
Sleep problems can vary with age and gender. A survey of 2,000 adult Britons suggests that women are more difficult to sleep at any age than men.
In adolescence, this ratio is equalized. But when women start having children and working life is added to it, they experience more insomnia than men. This difference is closing towards the end of life.
Professor Derk-Jan Dijk of Surrey University's sleep research center says that staying up late and participating in social activities means that some of them are less rested, even if they sleep the same length.
Some sleep less during the week and try to catch up on the weekend. However, these people are experiencing lack of sleep, although the average increases.
Professor According to Dijk, adolescent children are at greater risk of sleep deficiency.
6. Our sleep pattern was not always like this
Except for those like former British Prime Minister Margaret Thatcher who says she only sleeps four hours a night, people usually sleep seven or eight hours a night.
This was not always the case, according to Roger Ekirch, Virginia Tech University, USA. According to the results of a 16-year study published by Ekirch in 2001, a hundred years ago, in many parts of the world, people's sleep was divided into two major parts.
According to Ekirch's diaries, court records, and two-thousand-page documents from literary works, people were asleep shortly after sunset, and after two hours of awake, they began their second sleep.
Based on this, Ekirch concluded that the body prefers naturally divided sleep.
Other scientists disagree. Other researchers have found that although there is no electricity in hunter-gatherer communities, people sleep in one block. This is not a natural feature of human sleep in two parts.
Dr. According to Ekirch, the transition from two-piece to one-piece sleep was due to the postponement of sleep hours with the arrival of electricity to homes in the 19th century, the artificial light changing the human body clock, and the industrial revolution attaching great importance to productivity and productivity.
7. Phones keep adolescents awake
Sleep experts adolescents should sleep at least 10 hours per night, but according to health data, even half of it does not sleep so much.
In the bedrooms, which are supposed to be rest rooms but filled with many devices such as laptops and mobile phones, it becomes difficult for young people to sleep.
The charm of staying awake at a time when we have more entertainment than ever. Blue light emitted by electronic devices is losing our sleep. Talking to our friends or watching television warns our brains rather than unwinding.
Experts recommend doing "digital detox" by leaving mobile phones 90 minutes before bedtime.
8. Increase in sleep disorders tests
More and more people are going to doctors complaining of sleep problems.
Examining the data of the UK Health Service, the BBC has seen an increase in the number of sleep disorder tests each year over the past decade.
Dr. Guy's and Dr. Thomas from the sleep disorder center. Guy Leschziner attributed it to an increase in obesity.
Leschziner said the most common complaint was obstructive sleep apnea, where people stopped breathing when they were asleep, and that was due to weight.
Sleep pills for insomnia are recommended not cognitive behavioral treatment.
9. How is the situation in other countries?
One study examined sleep habits in 20 industrialized countries. There was no more than one hour difference between the hours when people slept and woke, but the sleep time was generally similar between countries.
Generally, if a population goes to bed late, it wakes up later. Researchers concluded that habits in working hours, school time, leisure time played a much more important role than the natural cycle of light and darkness.
In Norway, where the duration of light changes daily from zero to 24 hours a year, sleep time varies only half an hour during the year.
Sleep times do not change throughout the year, such as in the United Kingdom, where twilight and dawn clocks change with the seasons, or in countries close to the equator line.
What are the effects of artificial light? In Tanzania, Nabimia and Bolivia, three communities without access to electricity were examined, with an average sleep time of 7.7 hours, as in industrial countries.
Sleep time is similar across the globe. There are slight differences in the hours we go to bed and get up.
Most studies show that artificial light delays sleep time but does not reduce sleep time.
10. Early birds and night birds
There was always people in the morning and evening. We even have genetic traces to support it.
People who like to stay awake at night with the introduction of artificial light seem particularly affected by this. If you're a night bird, artificial light can make you stay awake. 30 percent of people are morning people, 30 percent are evening people and the remaining 40 percent is somewhere in the middle. However, people generally prefer to get up early and go to bed late at night.
However, we have some control over our body watches. Naturally, those who go to bed late may be exposed to less light in the evening and benefit more from natural light during the day.
A group of researchers took volunteer subjects to camp in Colorado and managed to advance body hours by 48 hours in 48 hours in the absence of artificial light.
The melatonin hormone, which prepared us for sleep, began to rise earlier in the subjects, so that they were ready to sleep sooner than sunset.
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