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Your body is slowly deteriorating if not sleep well for 3 consecutive days
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Your body is slowly deteriorating if not sleep well for 3 consecutive days.
New research identifies the “best time to fall asleep” period! Going to bed too early or too late has health risks, and the body is slowly deteriorating if it is not up to the standard for 3 consecutive days…
Contemporary “night owls” are roughly divided into two categories: those who don’t want to sleep, and those who can’t sleep.
Normal adults should sleep 6 to 8 hours a day. “Sleep less for a while is not a big deal.” If you take this kind of luck, the next research will subvert your cognition.
In July, a study published in the international medical journal Annals of Behavioral Medicine found that getting less than six hours of sleep on three consecutive nights was enough to cause significant deterioration in physical and mental health.
According to the World Health Organization (WHO), the global sleep disturbance rate is 27%. In China, the incidence of adult insomnia is as high as 38.2%, and more than 60% of the “post-90s” have insufficient sleep.
What happens if you don’t get 6 hours of sleep three days in a row?
Soomi Lee, an assistant professor at the University of South Florida, surveyed the sleep of 1,958 relatively healthy and well-educated middle-aged adults who participated in the eight-day study.
- Participants were required to provide daily sleep and mental and physical behavior records for eight consecutive days.
- Sleeping less than 6 hours is considered sleep deprivation. Of those, 42 percent had at least one night of sleep deprivation, 1.5 hours less than usual.
- Participants were asked to report the occurrence and severity of 28 physical symptoms, including:
- Upper respiratory symptoms (eg, sore throat, runny nose), pain (eg, headache, muscle aches, back pain), gastrointestinal symptoms (eg, stomach problems, diarrhea), etc.
Physical and mental breakdown
The study found that due to lack of sleep, participants felt angry, nervous, lonely, irritable and depressed .
There are also more physical symptoms such as upper respiratory problems, pain, gastrointestinal problems and other health problems.
Sleep less than 1 day, 3 days, 6 days…
Using these data, the researchers found that these symptoms increased the most after a night of sleep deprivation.
Mental and physical problems continued to worsen with continuous sleep deprivation, with the number of worsening peaking on the third day .
After that, the human body becomes relatively accustomed to repeated insomnia. But that changed on day six, when participants reported a peak in the severity of their physical symptoms.
Many people think that even if you don’t get enough sleep, you can make up for the lack of sleep by sleeping more on the weekends. The results of this study tell us that just one day of lack of sleep will significantly damage daily physical and mental health, and three consecutive days of lack of sleep will lead to great deterioration of physical and mental health.
Therefore, the best way to maintain your daily energy and physical and mental health is to get at least 6 hours of sleep each night.
Sleeping 6-9 hours is associated with a lower risk of cardiovascular disease
Generally speaking, adults need 7 to 8 hours of sleep, and children need 9 hours. Too long or too short may cause sleep disorders.
A study conducted by the University of Colorado, Massachusetts General Hospital and the University of Manchester in the United Kingdom found that sleeping too much or too little can increase the risk of heart disease.
The study found that participants with a sleep interval of 6 to 9 hours (also known as the “appropriate sleep interval”) had the lowest risk of myocardial infarction. The farther from the “suitable sleep zone”, the higher the risk of disease.
Compared with those who slept 6 to 9 hours, those who slept less than 6 hours had a 20% increased risk of myocardial infarction, and those who slept more than 9 hours had a 34% increased risk of myocardial infarction.
In fact, the harm of lack of sleep is not only reflected in the cardiovascular:
Increased cancer risk:
As early as 2007, the World Health Organization’s International Agency for Research on Cancer (IARC) classified staying up late as a Category 2A carcinogen.
It’s easier to be stupid:
Sleeping plays a key role in clearing the brain of the toxic metabolite beta-amyloid, a protein that builds up in the brain and increases Alzheimer’s disease, Boston University researchers report in Nature. risk of disease.
When you lie down and rest, more blood flow into the liver than when you stand, which helps improve the liver’s ability to detoxify. If the liver is not rested, damaged liver cells will be difficult to repair and easily deteriorate.
Induce chronic pain :
When sleeping, the muscles of the whole body relax. Long-term insomnia can easily cause muscle tension, groggy after waking up, and even induce chronic pain.
“Best time to fall asleep” found?
In a large study published in November 2021 in the European Heart Journal Digital Health, a journal of the European Society of Cardiology (ESC), research teams from Oxford University in the United Kingdom and other researchers found the best “sleep time” to prevent cardiovascular disease .
Also, going to bed early, or going to bed too late, is a health risk…
Participants ranged in age from 37 to 73 years, with a mean age of 61 years. The researchers followed them to identify newly diagnosed cases of cardiovascular disease. Cardiovascular disease was defined as myocardial infarction, heart failure, chronic ischemic heart disease, stroke, and transient ischemic attack.
The researchers found that after adjusting for confounders such as age, gender, sleep duration (both short and long sleep duration were associated with higher cardiovascular disease risk), body mass index, diabetes, blood pressure and other confounding factors, sleep onset time was less than There is a “U”-shaped relationship with cardiovascular disease risk: people between 22:00 and 22:59 have the lowest risk of cardiovascular disease, and going to bed too early or too late increases the risk, and early morning (24:00) and later midnight or Going to bed later is at the highest risk.
The European study is the most extensive study to date to objectively assess the relationship between sleep and cardiovascular disease risk.
demonstrated a clear link between ‘sleep time’ and cardiovascular disease risk, especially for women.
The optimal “time to fall asleep” lies within a certain range of the daily cycle, and deviations from this range, either too early or too late, can be problematic.
Sleeping late and lack of sleep, who is more harmful?
Previous research from the University of California has shown that sleeping a lot and sleeping too little can be harmful to health.
The truth of the answer may be the biological clock. Violating the laws of the biological clock will cause harm to physical health. Irregular work and rest can affect the reset of the “biological clock”.
All life on earth has a biological mechanism called the biological clock (Nobel Prize in Physiology and Medicine 2017).
There is a biological clock in each of our bodies, which is a 24-hour cyclic rhythm from day to night. It is an invisible clock, a cycle of light and dark that is in harmony with the rotation of the earth.
The circadian clock is dominated by the hypothalamus ” suprachiasmatic nucleus ” of the brain. Wakefulness and eating behaviors are attributed to the circadian clock. They are the internal rhythm of the organism’s life activities and contribute to the regulation of the body’s physical and mental functions.
If you do not follow the rhythm of the biological clock, the human body will feel tired and uncomfortable. In the long run, it will have a great negative impact on people’s physical and mental health.
The most typical example is the well-known jet lag , medical “jet lag syndrome”. Due to the disorder of the circadian rhythm, patients with fatigue syndrome will experience insomnia at night and drowsiness during the day, dizziness and brain swelling. , In severe cases, headache, palpitations, nausea, and decreased judgment and concentration may occur.
Of course, some people naturally prefer to go to bed early, while others prefer to go to bed later, and each body has a unique internal timer to adjust. At present, the scientific understanding of sleep and biological clock is far from enough, and it is necessary to further explore the mysteries.
How to maintain the biological clock?
So, how to maintain the biological clock in the body and maintain physical and mental health?
1. Time to fall asleep
Go to bed before 23:00. However, I don’t stay up late, I use the time originally used for staying up late for sleeping, and try to get up early for the part of the time that I went to bed late.
2. Appropriate sleep time
People’s sleep needs are different. The energy consumption is not the same, the sleep time is not the same. The level of sleep quality is not equal to the length of sleep time.
Human sleep duration varies with age:
- Newborns need 16-20 hours of sleep a day
- Adolescents and children are 9-10 hours, with a minimum of eight and a half hours
- The need for sleep in adults is further reduced to just 6-8 hours
- The elderly need only 5-6 hours of sleep
3. Sleep patterns
It is best to set a fixed time every day and follow the rising and setting of the sun. “Working at sunrise, and breathing at sunrise” should follow the running law of the biological clock, and do not arbitrarily disrupt it.
Sleep is largely a habit, so maintain good sleep habits and follow the natural rhythms of sleep.
4. For people who often fly across time zones, it is important to pay attention to jet lag.
Your body is slowly deteriorating if not sleep well for 3 consecutive days.
(source:internet, reference only)