You can eat a healthy and balanced diet, exercise regularly, and generally lead an active lifestyle. But if you sleep less than 7 hours every night, all your efforts may be in vain!
These data were published by experts Cleveland Clinic, based on the latest scientific research.
How much sleep do you need?
After a good night’s rest, everyone feels better. But what is the norm for each of us? How much sleep do you need in order not to lose, but to increase health, maintain the body’s resources and live long?
These questions were asked by experts National Sleep Foundation. A two-year study was organized, the result of which was the developed sleep norms. There are different ones for every age group!
People over 65: 7 to 8 hours a day.
Adults 18 to 64 years old: 7 to 9 hours.
Adolescents aged 14 to 17: 8 to 10 hours.
School-age children aged 6 to 13: 9 to 11 hours.
Preschool children aged 3 to 5: 10 am to 1 pm.
Toddlers 1–2 years old: 11 am to 2 pm.
Children 4 to 11 months: 12 to 15 hours.
Newborns up to 3 months: from 14 to 17 hours a day.
What happens when you don’t get enough sleep?
Bad sleep today can lead to irreparable consequences tomorrow, especially if you repeat it every night!
At the same time, contrary to popular belief, an extra 2–3 hours of sleep on weekends does not compensate for losses on weekdays. And besides, they can bring down your circadian rhythms — that is, the biological clock by which the body lives. If this happens, you will have difficulty falling asleep on both weekdays and weekends.
The best way to maintain your health is to maintain a sleep-wake schedule! What are the dangers of breaking the rules?
24 hours without sleep
The consequences of a day without sleep are comparable to the cognitive impairment that occurs in a person with a blood alcohol content of 1 ppm. These findings were published by scientists in International Journal of Occupational Medicine and Environmental Health.
A person’s ability to think is impaired, it is more difficult for him to get some data from memory, coordination and focusing of the eyes deteriorate, and the ability to make the right decisions is partially lost. Along with this, cravings for high-calorie foods and drinks increase, as the body sees energy in them.
“You become more emotional, but your attention is reduced, your hearing is impaired and you are at increased risk of death in an accident,” warns Terry Craill, clinical consultant on healthy sleep, researcher.
You should not be heroic and continue the “experiment”, now is the time to go to bed and get enough sleep.
36 hours without sleep
The negative effects of insomnia are cumulative. At the same time, every minute reveals new unsightly aspects of lack of sleep.
There is a high level of inflammatory markers in the blood, which can eventually lead to an increase in blood pressure and provoke the development of cardiovascular diseases.
Hormones begin to “naughty”, which increases the likelihood of emotional disruptions, difficulties in communication and in relationships with others.
Along with this, a person may lose the ability to remember faces and words correctly. In one small study involving young people, it was found that after 36 hours of sleep deprivation, they almost completely lost the ability to use visual memory, inadequate reactions appeared.
48 hours without sleep
Two nights without sleep do not go unnoticed. The body can not stand the deprivation of rest and begins to compensate for the loss of “microsom”. These are episodes of sleep that last from half a second to half a minute and are accompanied by disorientation.
“A person experiencing microsleeps falls asleep, no matter what field he works in and what he does. Microsleeps are like memory lapses and the person experiencing them is not aware that they are happening,” warns clinical sleep consultant Terry Crail.
Along with this, the protective functions of the body fall sharply. In one study, it was shown that the number of white blood cells, which are key markers of the immune system, was dramatically reduced. But fortunately, this effect could be reversed if you get enough sleep.
In addition, the response time of a person to a problem changed. So, when experts from Columbia University tested the cognitive abilities of young people who had not slept for 48 hours, they came to the conclusion that their ability to respond to anything was completely impaired, which poses a great danger to themselves.
72 hours without sleep
After many sleepless hours, the human body is in severe stress. Experiences are growing, imaginary and real dangers come to the fore. A person may experience visual hallucinations, the number of microsleeps increases.
The mental abilities of a person are reduced many times over and even simple tasks require titanic efforts. At the same time, a person can forget what he is doing right in the process of doing the job.
“Even simple conversations during this period can be too hard,” notes a healthy sleep consultant. Terry Crail.
How to start sleeping if you are having problems?
Specialists Cleveland Clinic recommend introducing these simple yet important recommendations into your routine.
Treat sleep as something as important as taking medication. And never put sleep down the list of your priorities. In the end, your life depends on the amount of night rest.
Wake up at the same time on weekdays and weekends. To make it easier to fall asleep, come up with rituals for falling asleep — reading a book, taking a bath or shower, changing into soft pajamas.
Put away any gadgets at least one hour before bedtime. You will be very surprised at how much less stress you will have and how much better you will feel.
Never look at your watch if you wake up at night. This action multiplies the stress. A person begins to count how much time he can still sleep, tension increases, and sleep, on the contrary, moves away. Stress does not allow the body to fall asleep again, and the circle is washed out.
Find time to get enough sleep. The fast pace of life forces us to sacrifice communication with the family, the amount of sleep and other important things for the sake of business or career. However, don’t go for it. There is nothing more important than your health.