This is an automatically translated article.
Getting enough sleep not only makes you feel good, but it also improves mental performance and promotes general well-being. However, for many reasons, not everyone is eligible to meet the scientific sleep and rest period.
Most adults need 7 to 8 hours of sleep a day for optimal health. Children and adolescents need even more sleep to support physical and mental development. Teens should get 8 to 10 hours of sleep each night, 9th graders to 12 hours, and preschoolers need 10 to 13 hours of sleep each day.
Many people wonder if it is possible to shorten the time to go back to sleep but still wake up feeling relaxed and productive. The answer will be explained in the article below. Sleep quality plays a role in determining how rested mentally when you wake up. However, even if your sleep quality is good, sleeping less than the recommended hours is bad for your health and mental performance.
Trắc nghiệm: Bận rộn có ảnh hưởng đến sức khỏe của bạn không?
Cuộc sống hiện đại khiến chúng ta vì quá bận rộn mà quên chăm sóc sức khỏe cho chính mình. Ai cũng biết rằng lịch trình làm việc cả ngày có thể khiến bạn kiệt sức, nhưng cụ thể bận rộn ảnh hưởng thế nào tới sức khỏe? Hãy cùng làm thử bài trắc nghiệm dưới đây.
1. Is sleeping 4 hours a night good for health?
For most people, sleeping 4 hours a night is not enough to wake up feeling rested and alert, no matter how well you sleep. There is a misconception that you can adapt to long-term naps, but there is no evidence that other organs can adapt to sleep deprivation.
In addition, people who exercise regularly need more than the minimum recommended number of hours to give the body time to recover from physical stress. A 2018 study that examined the sleep habits of more than 10,000 people found that regularly sleeping four hours a night equates to an additional eight years of brain aging in study participants.
Sleeping less than 7 hours a night for long periods of time can increase your risk of developing risks such as:
Depression. Fat . Hypertension . Diabetes. Shortness of breath while sleeping. Psychosis. Heart-related diseaes . However, because everyone's body is different, some people can thrive by sleeping less hours than others. This is known as mutated sleep, the researchers think.
Specifically, scientists have found a rare mutation of the ADRB1 gene in people who can get less than 6.5 hours of sleep per night without harm to health. If you carry this gene mutation, you may feel relaxed even if you sleep less than the recommended number of hours.
Làm sao để ngủ ít nhưng vẫn khỏe và không tăng nguy cơ mắc các bệnh lý.
2. Is sleeping many times a day good?
Sleeping several times in a 24-hour period instead of once per night is called polyphasic sleep. One of the most popular polyphasic sleep programs involves six 20-minute naps evenly spaced throughout the day for a total of 3 hours/day.
Many people claim that polyphasic sleep allows you to sleep more efficiently and achieve the same amount of rest in less hours. However, there is no medical evidence that polyphasic sleep is better than regular sleep. Inadequate sleep in polyphasic sleep programs can have negative health consequences such as sleep deprivation.
3. How to sleep less but still have more energy?
Minimizing sleep time on a regular basis is not a good idea. However, many people's lives are getting busier and busier these days and can sometimes keep you from getting enough sleep for a while. In fact, there is no measure to help you shorten the time you sleep while still ensuring energy. However, here are some ways to help you overcome short-term sleep deprivation.
Gentle exercise can stimulate blood flow to the brain and temporarily make you more alert. However, heavy exercise can make you feel more tired. Limit electronic device use to an hour before bedtime. Screens that emit blue light can interfere with the body's natural circadian rhythms and melatonin production. Removing phones and other distractions from the room can help limit sleep-inducing idle time in bed. Bright lights in your bedroom can interfere with your body's natural production of melatonin. Therefore, make sure the light in the room is low. Caffeine is a stimulant that acts on your central nervous system and can reduce drowsiness. Therefore, stay away from caffeine for a good night's sleep. An overall healthy diet can give you more energy throughout the day. Avoid alcohol: Alcohol has a sedative effect that reduces central nervous system activity and can make you drowsy. Limit drinking water before going to bed to avoid having to get up at night to go to the bathroom. Taking a 20-minute nap during the day can help you recharge without making you feel drowsy. Exposure to sunlight can improve your focus by stimulating serotonin production.
Một cách ngủ nhanh và sâu là không sử dụng thiết bị điện tử trước khi đi ngủ.
4. Side effects of not getting enough sleep
Sleepy. Irritability and mood swings. Appetite. Yawning often. Lack of productivity and concentration. Forgetful. Sick often.
5. How do sleep cycles and stages work?
Normally, the body goes through a cycle with four stages of sleep throughout the night. One cycle takes about 90 minutes. The stages of sleep are:
N1: This is the lightest stage of sleep, lasting 1 to 5 minutes. During this phase, breathing and heart rate slow down and muscles are relaxed. N2: This phase lasts about 30 to 60 minutes. Breathing and heart rate slow down further and body temperature drops. N3: The third stage of sleep is also known as deep sleep. This period, which lasts about 20 to 40 minutes, is when the body repairs damaged tissues and cells. In short, most adults need at least 7 hours of sleep each night to wake up feeling mentally refreshed. Lack of sleep increases the risk of many diseases such as diabetes, depression or cardiovascular disease. Therefore, you need to balance between study time and rest.
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Reference source: healthline.com
