Sleep and longevity: how much you need to sleep

Sleep and longevity: how much you need to sleep

Chapter 1: The importance of sleep and longevity

The dream, it would seem, passive activity, is a critical component of health and longevity. This is an active biological process during which the body performs many restoration and regulatory functions. The lack of sleep, both chronic and acute, has a cascading effect on physiological and cognitive processes, increasing the risk of developing chronic diseases and reducing life expectancy. Understanding the fundamental role of sleep in maintaining optimal health is the first step towards the conscious formation of sleep habits that contribute to longevity.

1.1. Physiological processes occurring during sleep:

During sleep, there is a complex orchestration of physiological processes that are necessary for survival and health. These processes include:

• Cell recovery and regeneration: Sleep is a period of intensive recovery of cells and tissues. During a deep sleep (slowly wave sleep), a growth hormone is released, which helps to restore muscles, bones and other tissues. The synthesis of proteins necessary to restore damaged cells occurs.
• Memory consolidation: Dream plays a decisive role in the consolidation of memory. During sleep, the information received during the day is processed and stored in long -term memory. Different phases of sleep are responsible for the consolidation of various types of memory. For example, slowly wave sleep is important for declarative memory (facts and events), and REM-SN (quick sleep)-for procedural memory (skills and habits).
• Regulation of the immune system: Dream affects the function of the immune system. The lack of sleep weakens the immune system, making the body more susceptible to infections. During sleep, immune cells, such as T cells and NK cells (natural killers), become more active and effectively fight pathogens. There is also the production of cytokines, proteins that regulate the immune response.
• Regulation of the endocrine system: Dream regulates the production of hormones, such as cortisol (stress hormone), insulin and leptin (satiety hormone). The lack of sleep can lead to hormonal imbalance, which increases the risk of diabetes, obesity and other metabolic disorders. Violation of circadian rhythm associated with a lack of sleep can also disrupt the reproductive function.
• Cleaning of the brain: During sleep, a glymphatic system is activated-a brain cleansing system that removes metabolism waste, including beta-amyloid, protein associated with Alzheimer’s disease. The lack of sleep can lead to the accumulation of these waste, increasing the risk of developing neurodegenerative diseases.
• Regulation of the cardiovascular system: Dream helps to reduce blood pressure and heart rate. The lack of sleep can lead to an increase in blood pressure, an increase in the risk of developing cardiovascular diseases, such as stroke and heart attack.

1.2. Influence of lack of sleep on health and longevity:

A chronic lack of sleep has a deep and negative effect on health and longevity. It increases the risk of developing many chronic diseases and reduces life expectancy.

• Cardiovascular diseases: The lack of sleep increases blood pressure, cholesterol and inflammation, all risk factors for cardiovascular diseases. Studies have shown that people who sleep less than 6 hours a day have a higher risk of stroke and heart attack.
• Type 2 diabetes: The lack of sleep violates the regulation of blood glucose levels and reduces insulin sensitivity, which increases the risk of type 2 diabetes.
• Obesity: The lack of sleep violates the hormonal balance, increasing the production of ghrelin (hormone hunger) and reducing the production of leptin (satiety hormone), which leads to an increase in appetite and weight gain.
• Mental health disorders: The lack of sleep is associated with an increased risk of development of depression, anxiety, bipolar disorder and other mental illness. He can also worsen the symptoms of existing mental illness.
• Neurodegenerative diseases: Studies show that lack of sleep can increase the risk of developing Alzheimer’s disease and other neurodegenerative diseases. The lack of sleep prevents the purification of the brain from beta-amyloid, a protein associated with Alzheimer’s disease.
• Weakening of the immune system: The lack of sleep weakens the immune system, making the body more susceptible to infections, including colds, flu and other infectious diseases.
• Increasing the risk of accidents: The lack of sleep reduces vigilance, concentration and reaction time, which increases the risk of accidents at work, on the road and at home.
• Reducing cognitive functions: The lack of sleep worsens the memory, concentration, attention and ability to make decisions. This may affect performance at work and in study.
• Increased mortality: Studies have shown that people who sleep too little or too much have higher mortality compared to those who sleep enough.

1.3. The influence of excess sleep on health and longevity:

Although the lack of sleep is a widely known problem, excess sleep can also have a negative effect on health and longevity. Excessive sleep, like lack of sleep, can be a sign or risk factor for various diseases.

• Cardiovascular diseases: Some studies associate excessive sleep with an increased risk of developing cardiovascular diseases, such as stroke and heart attack.
• Type 2 diabetes: Excessive sleep can also be associated with an increased risk of developing type 2 diabetes.
• Depression: Excessive sleep is a common symptom of depression. He can also aggravate the symptoms of depression.
• Headaches: Excessive sleep can cause headaches, especially migraines.
• Increased mortality: Studies have shown that people who sleep too much have higher mortality compared to those who sleep enough.

It is important to note that the connection between excess sleep and these diseases is not always causal. Excessive sleep can be a symptom of the underlying disease, and not a cause. Nevertheless, if you regularly sleep too much, it is important to consult a doctor to exclude any basic diseases.

Chapter 2: How much you need to sleep: recommendations by age and individual needs

The optimal amount of sleep varies depending on age, individual needs and lifestyle. General recommendations for the number of sleep for different age groups are as follows:

2.1. Recommendations for sleep for different age groups:

• Newborns (0-3 months): 14-17 hours a day. The dream of newborns is distributed during the day and night, with short periods of wakefulness.
• Infants (4-11 months): 12-15 hours a day. Babies begin to sleep longer periods at night and less day.
• Children of nursery (1-2 years): 11-14 hours a day. Nursery children usually need one daytime sleep.
• Preschool children (3-5 years old): 10-13 hours a day. Most preschool children need daytime sleep, but some may stop sleeping during the day.
• School children (6-13 years old): 9-11 hours a day. School children need a sufficient amount of sleep to maintain growth, development and academic performance.
• Teenagers (14-17 years old): 8-10 hours a day. Teenagers need a sufficient amount of sleep to maintain physical and mental health. However, due to social and academic requirements, many adolescents do not receive enough sleep.
• Adults (18-64): 7-9 hours a day. Most adults need 7-9 hours of sleep per day to maintain optimal health and functioning.
• Elderly people (65 years and older): 7-8 hours a day. Older people may need less sleep than adults, but the quality of sleep often worsens with age.

2.2. Individual needs for a dream:

In addition to age, individual sleep needs can vary depending on genetics, lifestyle, health and level of activity.

• Genetics: Genetic factors can affect how much sleep is needed by a person. Some people are genetically predisposed to sleep less or more than others.
• Life: The lifestyle, including the work schedule, social obligations and the level of stress, can affect the need for a dream. People working in shifts or having an irregular work schedule may take more time to restore after the shift.
• Health status: Certain states of health, such as chronic diseases, pain and sleep disorders, can affect the needs of a dream. People with these conditions may need more sleep to restore and maintain health.
• Level of activity: People who are physically active may need more sleep to restore muscles and tissues.

2.3. How to determine your individual needs for a dream:

The best way to determine your individual needs for a dream is to listen to your body and pay attention to your feelings during the day. Here are some tips:

• Vacation: During the vacation, when you have no obligations, go to bed when you feel drowsiness, and wake up without an alarm clock. Write down how much time you sleep every night, and this will give you an idea of ​​how much sleep you really need.
• Sleep diary: Keep a sleep diary in which record the time when you go to bed, the time when you wake up, and how you feel during the day. This will help you determine patterns and identify factors that affect your dream.
• Pay attention to the signs of a lack of sleep: If you feel tired, irritable, you cannot concentrate or have problems with memory, you may not get enough sleep.
• Consult a doctor: If you suspect that you have a sleep disorder or you have other sleep problems, consult a doctor.

Chapter 3: Circle rhythm and sleep hygiene

The circus rhythm is an internal biological “clock mechanism”, which regulates the cycle of sleep and wakefulness, as well as other physiological processes during the 24-hour period. Maintaining a healthy circadian rhythm and compliance with sleep hygiene rules are crucial for ensuring quality sleep and, therefore, for longevity.

3.1. Understanding circadian rhythm:

The circadian rhythm is controlled by the suprachiasmic nucleus (Scn) located in the hypothalamus of the brain. SCN receives information about the light and darkness from the eyes and uses it to synchronize the internal watches with the outside world. When it is dark, SCN stimulates the production of melatonin, hormone, which causes drowsiness. When it is light, SCN suppresses the production of melatonin, helping us wake up and remain peppy.

Various factors can affect the circus rhythm, including:

• World: Light is the most powerful factor affecting the circus rhythm. The effect of bright light in the morning helps synchronize the circadian rhythm and contributes to wakefulness. The impact of light in the evening, especially blue light from the screens, can suppress the production of melatonin and impede the falling asleep.
• Eating time: Eating at a certain time every day can help synchronize the circadian rhythm.
• Physical activity: Regular physical activity can help regulate the circadian rhythm and improve sleep quality.
• Social factors: Social interactions and regular daily routine can help synchronize the circus rhythm.

3.2. Violation of circadian rhythm:

Violation of circadian rhythm can lead to various health problems, including:

• Insomnia: Violation of circadian rhythm can impede the falling asleep and maintenance of sleep.
• Fatigue: Violation of circadian rhythm can lead to constant fatigue and a decrease in energy.
• Mood disorders: Violation of circadian rhythm can increase the risk of depression, anxiety and other mood disorders.
• Metabolic disorders: Violation of circadian rhythm can disrupt the regulation of blood glucose levels and increase the risk of type 2 diabetes.
• Cardiovascular diseases: Violation of circadian rhythm can increase blood pressure and increase the risk of developing cardiovascular diseases.

3.3. Sleep hygiene: creating favorable conditions for sleep:

Sleep hygiene is a set of practices and habits that contribute to improving the quality of sleep. Compliance with sleep hygiene rules can help you synchronize your circus rhythm and provide a strong and restoring sleep.

• Regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend to help synchronize your circus rhythm.
• Create a relaxing ritual before bedtime: Take a warm bath, read a book or listen to soothing music to relax before going to bed.
• Create a comfortable sleeping atmosphere: Make sure your bedroom is dark, quiet and cool. Use the curtains of blackout, bears or sleep mask to block light and noise. The optimum sleep temperature is about 18-20 degrees Celsius.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid the use of these substances a few hours before bedtime.
• Avoid the use of screens before bedtime: Blue light from the screens of phones, tablets and computers can suppress the production of melatonin and difficult to fall asleep. Avoid the use of screens an hour before bedtime. If you need to use the screen, use the blue light filter or glasses that block blue light.
• Regularly engage in physical exercises: Regular physical activity can improve sleep quality. However, avoid intense exercises a few hours before bedtime.
• Limit daytime sleep: Daytime sleep can break the night sleep. If you need to sleep during the day, restrict sleep time up to 30 minutes and do not sleep too late in the afternoon.
• Do not eat heavy food before bedtime: Severe food before going to bed can cause discomfort and disrupt sleep. Try not to eat heavy food 2-3 hours before bedtime.
• Manage stress: Stress can break the dream. Find the ways to manage stress, such as meditation, yoga or tai-chi.
• Provide sufficient exposure to sunlight: The effect of sunlight in the morning helps synchronize the circadian rhythm.
• Use the bed only for sleep and sex: Do not use a bed for work, reading or watching TV. This will help you associate a bed with sleep.
• Consider the possibility of using additives: Some additives, such as melatonin and magnesium, can help improve sleep quality. However, before using any additives, consult a doctor.

Chapter 4: Sleep disorders and their impact on longevity

Sleep disorders are conditions that violate the normal cycle of sleep and wakefulness. They can have a serious impact on health, quality and longevity.

4.1. The most common sleep disorders:

• Insomnia: Insomnia is the most common sleep disorder, characterized by difficulties with falling asleep, maintaining sleep or early awakening. Insomnia can be acute (short -term) or chronic (prolonged).
• Obstructive Apnoe SNA Syndrome (SOAS): Soas is a sleep disorder characterized by repeated episodes of breathing stop during sleep. Apnee episodes lead to a decrease in the level of oxygen in the blood and awakening.
• Restless legs syndrome (SBN): SBN is a sleep disorder characterized by unpleasant sensations in the legs and an irresistible desire to move them, especially at rest.
• Narcolence: Narcolean is a rare neurological disorder, characterized by excessive daytime drowsiness, cataplexia (sudden loss of muscle tone), sleepy paralysis and hypnagogical hallucinations.
• Disorder of behavior in the phase of quick sleep (RPFS): RPFS is a sleep disorder characterized by a manifestation of physical activity during a phase of quick sleep, when the muscles are usually paralyzed.
• Changing time zones (Jetlag): Jetlag is a temporary violation of circadian rhythm that occurs during a flight through several time zones.

4.2. The influence of sleep disorders on health and longevity:

Sleep disorders can have a serious impact on health and longevity. They are associated with an increased risk of developing the following diseases:

• Cardiovascular diseases: Soas, insomnia and other sleep disorders are associated with an increased risk of developing hypertension, stroke, myocardial infarction and other cardiovascular diseases.
• Type 2 diabetes: Soas and insomnia are associated with an increased risk of type 2 diabetes.
• Obesity: Sleep disorders can violate the hormonal balance and contribute to weight gain.
• Mental health disorders: Sleep disorders are associated with an increased risk of depression, anxiety, bipolar disorder and other mental illness.
• Neurodegenerative diseases: Studies show that sleep disorders can increase the risk of developing Alzheimer’s disease and other neurodegenerative diseases.
• Reducing cognitive functions: Sleep disorders can worsen memory, concentration, attention and ability to make decisions.
• Increased mortality: Sleep disorders are associated with increased mortality from various causes.

4.3. Diagnosis and treatment of sleep disorders:

If you suspect that you have a sleep disorder, it is important to consult a doctor. The doctor can conduct an examination, ask questions about your symptoms and send you for examination of sleep (polysonography).

Treatment of sleep disorders depends on a specific disorder and its severity. Treatment options may include:

• Life change change: Improving sleep hygiene, weight loss, smoking and alcohol.
• KPT for insomnia (KPT): KPT B is a type of psychotherapy that helps people change their thoughts and behavior associated with insomnia.
• CPAP device: The CPAP (Continous Positive Airway Pressure) device is a device that supplies constant positive air pressure in the airways, preventing them from closing during sleep with Soas.
• Medicines: Medicines can be used to treat insomnia, SBN, narcole and other sleep disorders.
• Surgical intervention: In some cases, surgical intervention may be necessary for the treatment of Soas.

Chapter 5: Practical tips for improving sleep and prolonging life

Improving sleep is an investment in your health and longevity. By introducing simple changes in your lifestyle and introducing effective strategies, you can improve the quality of your sleep and get all the advantages that it offers.

5.1. Creating the perfect bedroom:

• Darkness: Make your bedroom as dark as possible. Use the curtains of blackout, sleeping mask or darken all light sources.
• Silence: Blok the noise from the outside. Use Berushi, white noise generator or other soundproofing materials.
• Cool: Support the cool temperature in the bedroom. The optimum sleep temperature is about 18-20 degrees Celsius.
• Comfortable bed and pillows: Invest in a high -quality mattress and pillows that provide support and comfort.
• Purity: Keep your bedroom clean and neat. Change bedding regularly.
• Avoid using electronic devices: Do not keep the TV, computer or other electronic devices in the bedroom.

5.2. Optimization of the regime of the day:

• Regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.
• Sufficient exposure to sunlight: Get enough sunlight during the day, especially in the morning.
• Regular physical exercises: Do physical exercises regularly, but avoid intensive exercises a few hours before bedtime.
• Balanced nutrition: Eat a balanced diet rich in fruits, vegetables and whole cereals. Avoid the use of caffeine and alcohol before bedtime.
• Stress management: Find the ways to manage stress, such as meditation, yoga or tai-chi.

5.3. Relaxation methods before bedtime:

• Meditation of awareness: Meditation of awareness can help you relax and calm your mind before going to bed.
• Deep breath: Deep breathing can help you reduce heart rate and relax.
• Progressive muscle relaxation: Progressive muscle relaxation includes tension and relaxation of various muscle groups in the body.
• Preview: Visualization includes the creation of mental images that help you relax.
• Warm bath or shower: A warm bath or shower before going to bed can help you relax and prepare for sleep.
• Reading the book: Reading a book (not on the screen) can help you relax and distract from the worries of the day.
• Soothing music: Listening to soothing music can help you relax and fall asleep.

5.4. The role of nutrition and additives:

• Triptofan: Triptofan is an amino acid that is used for the production of melatonin and serotonin, hormones that regulate sleep. Triptophanes are found in foods such as turkey, milk and nuts.
• Magnesium: Magnesium is a mineral that is involved in many processes in the body, including sleep regulation. Magnesium is found in products such as dark green leafy vegetables, nuts and seeds.
• Calcium: Calcium is a mineral that also participates in sleep regulation. Calcium is contained in products such as milk, yogurt and cheese.
• Cherry: Cherry contains melatonin, a hormone that regulates sleep. The use of cherry juice before bedtime can help improve the quality of sleep.
• Melatonin: Melatonin is a hormone that regulates the dream. Melatonin is available as an additive. However, before using melatonin, consult a doctor.

It is important to remember that additives should be used with caution and after consulting a doctor. They should not replace a healthy lifestyle, including a balanced diet and regular physical exercises.

5.5. How to deal with sleep disturbances associated with age:

With age, the structure of sleep changes. Older people often sleep less, wake up more often at night and spend less time in deep phases of sleep. Here are some tips on how to deal with sleep disturbances associated with age:

• Support the regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.
• Provide sufficient exposure to sunlight: Get enough sunlight during the day, especially in the morning.
• Limit daytime sleep: Daytime sleep can break the night sleep. If you need to sleep during the day, restrict sleep time up to 30 minutes and do not sleep too late in the afternoon.
• Create a comfortable sleeping atmosphere: Make sure your bedroom is dark, quiet and cool.
• Consult a doctor: If you have sleep problems, consult a doctor. He can determine the cause of your sleep problems and recommend treatment.

Following these practical advice, you can improve the quality of your sleep and get all the advantages that it offers, including improving health, increasing energy, improving mood and extending life. Sleep is not a luxury, but a need for health and longevity.