Be careful not to repeat! What happens to the body when you do not sleep for a day or more?

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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?

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

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?

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.

Sweet Dreams!

By Yraa

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