Sleep and longevity
There is a clear link between sleep quality and longevity. Sleeping less than six hours a night can be seriously detrimental to health, and few people can maintain good health long-term without sleep.
Research shows that getting eight hours of sleep not only improves memory and concentration, but also improves creativity, stabilizes emotions, and supports a strong immune system. Getting enough sleep also helps prevent dangerous diseases such as cancer, heart disease, and mental problems.
In addition to affecting overall health, sleep quality also has a profound effect on memory. Good sleep helps the brain increase memory capacity by up to 100%, while poor sleep can reduce memory capacity by 60%. A night of no sleep or only four hours of sleep can reduce the activity of natural killer cells by up to 70%, affecting the body's ability to fight infection and cancer.
The unpredictable consequences of sleep deprivation
Lack of sleep doesn’t just have short-term effects; it can also have long-term negative effects. Regularly sleeping less than six or seven hours a night can double your risk of cancer and is a contributing factor in Alzheimer’s disease. In addition, lack of sleep can lead to anxiety, depression, and other serious psychological problems.
One study found that sleeping just five hours for five nights in a row reduced testosterone levels to levels equivalent to those of someone 10 years older. This also applies to women with reproductive hormones like estrogen and progesterone.
Not only does sleep deprivation impact the hormonal system, it also has a major impact on metabolism. People who slept just four hours for four consecutive nights fell into a pre-diabetic state, showing the seriousness of sleep deprivation on metabolic health.
Tips to improve optimal sleep
To maintain good health, it is important to focus on regular, quality sleep. Here are some expert tips to improve your sleep:
1. Get enough sleep from 7-9 hours : this is the ideal time for the body to recover.
2. Establish a stable sleep routine : keeping a regular sleep schedule helps the body adapt better.
3. Exercise and eat on time : avoid strenuous exercise before going to bed and do not eat too much in the evening.
4. Stress control : before going to bed, relax by reading, meditating or listening to soft music.
5. Sleep hygiene : ensure the bedroom environment is quiet, cool and free from light.
6. Monitor sleep apnea : This is a common condition that can seriously affect sleep quality and overall health.
Sleep is more important than we think. Make getting enough sleep and good sleep a top priority to stay healthy, improve your quality of life, and prolong your life.
Source: https://kinhtedothi.vn/moi-quan-he-dac-biet-giua-giac-ngu-va-tuoi-tho.html
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