Sleep deprivation là gì

The healthy amount of sleep for the average adult is around seven lớn eight hours each night.

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Researchers in the United Kingdom and 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 lớn experience a premature death. People who slept more than eight khổng lồ 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 lớn five sầu 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 & need for calories is reduced. But when you are sleep-deprived, your brain will release chemicals to signal hunger. This can lead khổng lồ eating more, exercising less, and 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 toàn thân mass index (BMI) and 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 BXiaoMi MI. 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 to fight inflammation and infection. Without enough sleep, you may not have sầu enough cytokines to lớn keep from getting siông xã.

A 2013 researchstudyfound that sleep restrictions increase the amount of inflammatory compounds in a person’s body toàn thân. These are the same compounds associated with conditions lượt thích asthma và allergies.

The researchers studied people who had long-term sleep deprivation as well as limited sleep deprivation of four lớn five hours a night for a week. In both cases, the researchers found that the participants’ immune systems were affected by laông chồng of sleep.

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4. Sleep helps your memory

In addition to helping you focus, sleep helps protect and 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 sầu a harder time receiving information due to the brain’s overworked neuronsmay interpret events differentlytkết thúc khổng lồ have sầu impaired judgementthua trận their ability lớn access previous information

It’s important to get seven khổng lồ eight hours of sleep so that you can experience all the sleep stages. No one stage is responsible for memory and learning. Two stages (rapid eye movement và slow wave sleep) contribute to:

creative sầu thinkingprocedural memorylong-term memoriesmemory processing

5. Lack of sleep increases disease risk

Lachồng of sleep is a public health problem, according to theCenters for Disease Control and Prevention (CDC). It’s known lớn be a contributing factor for many chronic health conditions, including:

diabetesheart diseaseobesityobstructive sầu sleep apnea

Sleep is a habit, just lượt thích eating healthy and exercise. While everyone misses a few hours of sleep sometimes, chronic laông chồng of sleep is part of an unhealthy lifestyle & can increase your risk for serious health concerns.

How khổng lồ get more sleep?

The recommended seven khổng lồ 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.

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Are you aước ao the many people getting fewer than seven hours of sleep per night? Try adopting some of these practices khổng lồ help you sleep better and longer:

1. Schedule your sleep

Make an effort to go khổng lồ bed & 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, and 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 sầu “cooling” effects khổng lồ keep a person from getting too warm while they sleep. Memory foam mattresses consize khổng lồ a person’s toàn thân, providing extra shape & tư vấn. Use room darkening shades, earplugs, or other tools that will help create a restful environment.

4. Exercise regularly

Being physically active sầu 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 cthất bại khổng lồ bedtime, since this can leave sầu you too energized lớn sleep.

5. Relieve bức xúc during the day

Try adopting some stress-reducing technique before bed. Keep a journal by your bedside to lớn write down what’s bothering you. Start practicing yoga, learn to 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 and offers a progressive alarm cloông chồng to lớn prsự kiện sudden waking that’s associated with increased tiredness. Other apps, likepzizz, provide soft music and ambient lighting used lớn encourage restful sleep.


Chuyên mục: ĐỊNH NGHĨA