Balancing sleep: Why 7 to 9 hours may save your life
Scientists from Vanderbilt University Medical Center in Nashville examined the relationship between sleep duration and the increased risk of premature death. The results may encourage many people to change their habits.
Sleep is one of the key needs of our body. Every person has individual needs. It is usually recommended to sleep about 7 to 8 hours a day. Some people feel rested after 7 hours, while others need 9 hours of sleep to feel fully regenerated.
How much sleep is needed to enjoy good health?
Scientific research clearly indicates that an appropriate amount of sleep is crucial for maintaining good health and may affect life expectancy. It turns out that both too little and too much sleep can adversely affect health.
Scientists from Vanderbilt University Medical Center in Nashville examined the relationship between sleep duration and the increased risk of premature death. For this purpose, they studied over 47,000 people. Participants joined the study between 2002 and 2009 and completed follow-up surveys from 2008 to 2013.
The results were published at the end of February in the medical journal JAMA Network Open. Experts believe that the optimal amount of sleep is between 7 and 9 hours a day. Long-term neglect of this rule can increase the risk of death by an average of 29% (from various causes).
How to improve sleep quality?
Regular sleep positively impacts heart health. Studies show that people who sleep too little or too much are more prone to developing heart disease and hypertension. Sleep also affects our mental health. A lack of adequate rest leads to memory deterioration and can cause emotional problems such as stress, anxiety, or depression.
Anyone who has ever missed sleep knows how negatively lack of sleep impacts our functioning and mood. After a sleepless night, we often feel irritated and have difficulty concentrating. Insomnia is increasingly being seen as a modern illness, with diverse causes.
To improve sleep quality, it is worth avoiding heavy and large meals in the evening and giving up alcohol before sleep. It is also good to ensure that the bedroom is quiet, dark, and has a suitable temperature. Instead of using electronic devices before bed, it's better to pick up a book, foregoing the phone or laptop.
