Oversleeping or undersleeping - which is better?

Nome of Sleep

Oversleeping or undersleeping - which is better? We decided to find out how the different number

of hours of sleep affects our well-being, and what is the optimal amount.

The norm of sleep is 8 hours?

Ask any person - how much sleep do you need? And, most likely, he, without hesitation,

will answer with the well-known template: “8 hours”. However, scientists have long begun

to doubt the inviolability of this figure. The number of hours needed for healthy sleep ranges

from 6 to 8.

How much do you sleep exactly?

And has it ever happened to you that in an attempt to make up for the “lack of sleep”

you went to bed early and did not feel well enough in the morning? In this case, you should check if

your "lack of sleep" is oversleeping. Checking this is quite simple: try reducing the amount

of sleep by 0.5-1 hour and analyze your feelings. Perhaps you will sleep and feel much better.

However, it is important to observe a clear line and not go to extremes:

f you sleep 4-5 hours, then nothing good for the body happens.

Curious fact

And the latest research by professor of psychiatry Daniel Kripke says the following:

those who sleep 6.5-7.5 hours are much healthier, more productive, and happy than people who

spend 8 hours or more sleeping.

Consequences of sleep deprivation

01

Increased risk of stroke, obesity, and diabetes

in both cases, the body believes that it lacks energy, so it tries to replenish it in the most elementary

way - high-calorie food in large quantities.

02

Increased chance of certain types of cancer, of course, one cannot say that cancer will appear due to lack or excess of sleep.

However, recent studies of 1240 participants showed that sleep less than 6 hours leads

to the appearance of precancerous lesions.

03

Increased risk of cardiovascular disease

less than 6 hours increases the likelihood of having a heart attack by 48% and a stroke by

15%. And excessive sleep - 9-11 hours (according to the results of a study of 72,000 people)

increases the risk of diseases by 38%.

Affect of sleeping

04

Increased risk of premature death

people who sleep 6-7.5 hours, on average, live 15% longer than those who deviate from this norm.

Systematic lack of sleep, like constant oversleeping, is a very unpleasant thing.

Surprisingly, the consequences of these phenomena are similar and very frightening.

Sleep quality

Sleep duration

The comfort of the bed

Thermoregulation

Perhaps this parameter is the most important for our well-being and health.

Imagine that you spent the prescribed 7-8 hours in bed, however, you slept very badly:

you constantly woke up, tossed, and turned in search of a comfortable position.

In addition to problems with the comfort of a sleeping place, you are probably familiar with

the problem of uncomfortable temperature during sleep,

when it is impossible to fall asleep because it is too hot or, conversely, cold.

As a result, a lot of time is spent, and the health benefits tend to zero.

Freshness after sleeping

How to be in such cases?

First of all, pay attention to your sleeping place: whether the mattress, pillow, and all necessary

accessories are correctly selected. They are responsible for your comfort during sleep.

And products for healthy sleep, which are presented in our assortment, will help to ensure

the thermoregulation of a sleeping place. They create an individually comfortable temperature

for you, helping you fall asleep faster and sleep well.

Conclusion

On a comfortable bed, you can sleep for 6-7 hours: you will quickly fall asleep and go through

all the phases of sleep during this period. Healthy and full sleep will provide you with the

necessary charge of vivacity and energy to carry out all your affairs.

How to find out how many hours you need to sleep

We all wish we had a good night's sleep. People start hearing these tips as

children when they need to relax before school. Athletes are advised to do this before

sporting events, other adults when they are stressed or sick. But what exactly is "sleep well"?

To answer this question, you need to take into account many factors, as well as a person's lifestyle.

It is impossible to know what sleep means without understanding how many hours of sleep the body

needs.

one

Set up a simple check. It may take more than one night to complete this test.

Arrange for a test the next time you get a chance to get a long nap in the morning for several days

in a row. To get the most accurate result, you need to conduct the test for several nights.

Go to bed not too late and not too early. If you have the opportunity to sleep longer, this most

likely means that you either do not need to work or study for several days in a row, or

the weekend has come. For accurate results, stay up late than usual. It is important to go to

bed at the same time every day.

Don't set an alarm. Sleep until you wake up yourself. Most people will sleep longer the first night,

perhaps even 16 hours or more.

This is how the body compensates for the lack of sleep.

If you have accumulated a serious lack of sleep, you will first need to get rid of it, otherwise,

the test results will be incorrect. If the lack of sleep is insignificant, you can start checking.

After the first night of longer sleep, keep going to bed at the same time and don't set an alarm.

After a few days, you will start waking up at the same time. Now you know how many hours of

sleep your body needs.

Two

If you've slept enough, you'll be alert and able to complete monotonous tasks

without feeling like you're feeling sleepy.

Compensate for lack of sleep. When a person does not get enough sleep, the lack of sleep

accumulates.

Every time you sleep less than you need, you increase sleep deprivation.

Lack of sleep can accumulate over several days or even months.

If you work, play, or study until night and then wake up with an alarm, you are depriving yourself

of the sleep you need.

Compensate for sleep deprivation with an extra hour of sleep every day and try to sleep

whenever possible until you get rid of sleep deprivation completely.

You will need to keep track of how many hours of sleep you have taken from yourself to replenish

them later.

Three

If your lack of sleep has been piling up for a long time, take a vacation.

To sleep, you will need several weeks or even more time.

Take a vacation and don't plan anything. Go to bed at the same time every day and wake up

on your own without an alarm every day.

Don't judge yourself for sleeping too much on vacation. Compensate for the lack of sleep and

return to your usual schedule.

When you make up for the lack of sleep and return to your usual lifestyle, at some point you will feel

that you do not need to set an alarm in the morning, provided that you go to bed on time and the body

gets the amount of sleep it needs.

If you go to bed early but still feel tired and can't wake up in the morning, try going to bed even earlier.

Not all people get enough sleep, which is considered the norm. Perhaps you need to sleep more.

If that doesn't help, make an appointment with your doctor.

If you have been trying to make up for the lack of sleep for some time, but still get tired during the day,

there is a chance that you have a health problem or one of the drugs you are taking is affecting your

condition. Make an appointment with your doctor to find out the cause of fatigue and increased fatigue.

Get the right amount of sleep to prevent health problems. It is important to learn to recognize the signs

of lack of sleep so that you understand what happens when the body does not get enough sleep.

Four

A study was conducted in which six volunteers slept only 4 hours each night.

After six days of sleep in this mode, the volunteers had increased blood pressure and increased the

level of cortisol (stress hormone) in the blood. Their bodies began to produce only half the normal

amount of antibodies to the flu vaccine, and the subjects developed the first signs of insulin resistance,

which is a prerequisite for the manifestation of type 2 diabetes.

People with short-term sleep deprivation also experience symptoms such as inability to concentrate,

slow decision-making, blurred vision, difficulty driving, irritability, fatigue, memory problems.

Scientists have also identified symptoms associated with prolonged sleep deprivation.

These symptoms include obesity, insulin resistance, heart attack, memory loss, and heart disease.

Think about the situations that affect your sleep. Sometimes stress and changes in the body's

the physical condition increases the body's need for sleep

Five

During pregnancy, the body needs more sleep, at least in the first trimester.

The need for sleep also increases with illness, injury, severe physical exhaustion, difficult emotional

situations, and great mental stress.

To help your body sleep, try to sleep during the day and whenever possible.

Determine the amount of sleep you need based on your age. Many sources give graphs of the right

amount of sleep depending on age.

Life is Precious Take Care Yourself

Five

As we age, the need for sleep decreases. Babies sleep between 11 and 19 hours a day

(14-17 hours is considered normal), and older people over 65 sleep between 5 and 9 hours

(7-8 hours on average).

Information on the right amount of sleep by age can be found in many trusted sources,

including this site. It lists the recommended and allowable sleep times, as well as the time that is

considered undesirable.

Remember that all people are different. In addition, other factors can influence the need for sleep.

For example, some people take drugs or have medical conditions that force them to sleep more

than usual.