Many people don't sleep during the week to sleep off during the weekend. Even if, from a mathematical point of view, they ensure 7-9 hours of sleep a day on average in this way, this does not mean that this method is healthy. Isn't it? Science (and we too) decided to check it out.
In 2010, 31% of Americans did not sleep regularly, in 2018 this figure was already 36%. The situation is worst among healthcare professionals, the police and the army. There, sleep deficiency is declared between 45% and 50% of people. On the one hand, these professions require rapid decision-making with potentially large consequences, on the other hand, they are based on irregular work modes - overtime, shifts, turns. A good sleep for a nurse, doctor, soldier or policeman is important to everyone, because our safety, health or even life often depends on them.
Chronic sleep deprivation leads to:
The 2019 study, which was published in the Journal of Lipid Research, examined the effect of 15 hours of sleep for 4 days on 15 healthy 20-year-olds, followed by 10 hours of sleep on the 5th day. It turned out that this lifestyle results in increased fat storage. Moreover, the surveyed men had to eat more to achieve satiety. Do you want to know what to do to get up at the appointed time?
Information on how many hours you should sleep each day is in your genes, as well as how you react to the sleepless night. There is also stored data on the best time of sleep for you - after all, some like to break off the bed at dawn, while others would sit best until late at night.
Unless there are people in your family who wake up after 6 hours of sleep on their own, and after such a time you would most likely roll over and sleep further, do not count on the fact that something will change. There is indeed a genetic mutation that allows you to sleep only 6 hours a day, but it does not occur in everyone. Most adults need 7 to 9 hours of sleep per day. Older people a little less and children more.
Are you sleeping too short? You probably think it's all the fault of excess responsibilities that you just don't have time. However, do you happen to turn from side to side, unable to sleep, wake up at night or in the morning? In this way, you waste time spent in bed, which you'd prefer to just sleep. Or you plan to go to bed earlier, but "something" is going on and you go to sleep a few hours later than you would like?
In the case of both of these problems, the reason can be one thing - too long time spent in front of devices emitting light, such as televisions, smartphones, computers. Yes, we are aware of the absurdity of this remark, as you are just reading this entry staring at one of these devices (unless you have printed it). We are also aware of the realities of the modern world and do not encourage you to live in a hut in the woods without electricity ?
Just put your smartphone down two hours before bedtime, turn off the TV and leave the computer. Not only that, suddenly it turns out that you have time for a long bubble bath or reading a book, but the quality of your sleep should improve in a few weeks, with the first effects after just 7 days.
Are you ready to face this challenge? Take them seriously and don't cheat ?