How much sleep should you take in a day for a healthy lifestyle?

According to the media reports, around the sleep lots of studies has been published and developed a whole industry, a variety of spokespersons, podcasts and best-selling books, mixed with all kinds of fallacies or insights have sprung up.

However, the message that most of these things convey is: sleep is good, you should sleep 7 to 8 hours every night. You may not be able to sleep for seven or eight hours a day in front of the screen, and you may not care too much about this advice. You may sacrifice an hour or two of sleep, to take care of a newborn baby, or to watch a drama series for example Games of Thrones. When it comes to sleep, almost everyone will tell you: sleep more.

However, it seems unwise to sleep too much. How much sleep does it take to sleep too much?

Just like eating, how to maintain a really moderate sleep? Recently, on the Gizmodo website, a group of experts who studied sleep gave their views. The good news is that you don’t have to worry about sleeping too much, unless you are always tired, in which case you may have to seek medical help.

Shelby Harris, Clinical Psychologist, Associate Professor of Neurology and Psychiatry, Albert Einstein College of Medicine, Head of Behavioral Sleep Medicine Program, Montefiore Medical Center

The vast majority of people – about 70% – need to sleep 6 to 9 hours a night. If you are a person who needs to sleep regularly for more than 9 hours, then you may want to consider the rest of the sleep and whether the quality of sleep is good enough. Some people just need more sleep than others, but many people still feel very sleepy after a long sleep because of various sleep disorders.

You may need to see if you have a problem with snoring, or if you have trouble interrupting your sleep in the middle of the night because one of the reasons people sleep more is that they don’t have enough sleep at night to regain their spirit, so they want Sleep longer. If you find yourself sleeping all night, but you miss the alarm clock in the morning, so that you can’t go to work or go to school, you should definitely consult a sleep expert.

One way to know how much sleep you need is to take a substantive break for a week if you can. When you go to bed, it is still the same as before, but don’t set an alarm clock in the morning. In the first few days, you will usually be paying back “sleep debt” (sufficient sleep due to active sleep restriction), but on the fourth or fifth day, you should be able to calculate the average amount of sleep for the next few days. To get a good estimate of the sleep time you need.

I always tell people to think about how they feel during the day. Don’t judge according to the state when you wake up – wait another hour, if you feel rest enough and most of the day is full of energy (we will have occasional low tide), then your regular sleep is enough of.

Michael Scullin, Associate Professor of Psychology and Neuroscience at Baylor University, and Head of the Sleep Science and Cognitive Laboratory

If you are a healthy person, then you should not worry about sleeping too much. For example, you just slept for 10 hours in a row, and you wake up feeling bad – it’s usually not because of too much sleep, but because of “sleep deprivation”: you have been in two or three days (or a week), a month) accumulated sleep debts – whether it is too much work or not taking care of yourself – so, in the end, you will sleep for a long time. Your brain decides that it has to leave everything else behind, let you sleep very deeply, and usually sleep for 10 or 11 hours to wake up.

In this case, you may wake up from a deeper level of sleep than usual, because your brain is trying to make up for it, and when we wake up from deeper sleep, we feel a little embarrassed.

The problem with this is that if you have accumulated a very serious sleep debt (you can’t sleep for a long time), restorative sleep that night will not work, and in fact, when you wake up, your brain may I will say, “No! You want to fall asleep again! I always want you to sleep for a while and you stop. Now I think you may really fall asleep, I will make you feel extra in the morning. Sleepy, I hope that you can repeat that good sleep habit again today or in the evening.” There is not much convincing research that oversleeping can hurt healthy adults.

Correspondingly, people with certain diseases will sleep very long. Narcolepsy (also known as narcolepsy, thirst) is a disease that is associated with hypersomnia. People with narcolepsy may sleep for more than 16 hours a day and still feel sleepy. They cannot compensate for sleep liabilities.

If you find yourself sleeping for more than 10 or 11 hours a night if you are doing it every night and you have never felt energetic, go see a doctor! Go to a sleep specialist as soon as possible because your clinical symptoms are likely to be cured.

The third part is about people in their 70s or 80s. All epidemiological evidence – based on population and questionnaires – shows that older people who sleep more than 10 hours or more a night, or sleep more than 10 hours in a 24-hour cycle, Health risks are higher, including increased risk of death. And there is data showing that there is a correlation between excessive sleep and a high risk of death when a person is old. However, this may deviate from the point that if you are healthy but sleep too much, you may not actually sleep too much, but just compensate for sleep. If you are an elderly person and you really feel very sleepy, and you will have a few small naps during the day and sleep for a long time at night, it is likely to indicate some potential medical illnesses. But, in any case, sleep can help you identify potential diseases, so this is just a symptom, not the cause of negative health outcomes.

Kevin Morgan, Professor, Clinical Sleep Research, Loughborough University, UK

This is a good question, but this question assumes the existence of “best sleep value”, so the first question worth considering is how much sleep is enough sleep? What’s important is that the answer to this question is not the length of the duration, but the experience. Most adults (over 70%) sleep between 6.5 and 8.5 hours a night. Many people whose sleep duration exceeds this range may also be considered “normal.“

For adequate sleep or not, better guidance comes from the feeling that sleep gives you. In general, if you feel awake, alert, and able to stay active for most of the next day after waking up, sleep can be considered adequate. Because sleep provides some sort of survival advantage, natural selection takes millions of years to continuously improve the subjective experience of sleep sufficiency. We should believe in these results.

In the “biological economy” of the circadian rhythm, simply speaking, any sleep that exceeds “sufficient amount” is “excessive sleep.” But this is not satisfactory, because it raises another question – how bad would it be to sleep too much? In other words, why is the amount of “sufficient” sleep more than “too much”?

From a broader bio-psycho-social perspective, there are many reasons why it is not good to sleep beyond your needs: it will make you late, make you out of sync with your family and friends, and encroach on your working hours. And reduce the chances of promoting healthy physical activity (in addition to increasing unhealthy static time); it increases shame and impairs your mood and self-esteem; it disrupts hormones that affect your appetite and undermines your hunger and satiety; finally, some of the most powerful findings in sleep epidemiology are that those who have the longest sleep duration (such as 10 hours per night) die than those who report the “average” sleep duration.

Rebecca Robbins, a postdoctoral fellow at New York University School of Medicine, “Sleep for success! Co-author of the book

We (in the field of sleep research) did not really reach a consensus. A consensus has been reached on the question of “how much sleep is insufficient” and we are also very aware of the consequences of lack of sleep. When you wake up after 4 hours of sleep, you are more likely to become irritable or anxious, or all sorts of troubles. Moreover, we do find that long-term sleep deprivation is associated with serious health consequences. We generally recommend that adults have at least 7 hours of sleep.

In terms of longer sleep, some literature points to the link between prolonged sleep and health risks, including higher mortality and chronic illness. However, criticism of these kinds of literature is that many studies are conducted on patients with chronic conditions, while people with chronic conditions require more sleep than average. There are many claims that do not support long-term sleep and suggesting that more sleep may make people feel that they can make up for the weekend or make up for insomnia, but in fact, good sleep is related to persistence and habits.

Kenneth P. Wright, Professor of Integrated Physiology, University of Colorado Boulder, Head of Sleep and Time Biology Laboratory

There is currently no good experimental evidence to show that if we give healthy adults a chance to sleep longer, it will have negative consequences; however, there is extensive experimental evidence that if adults sleep less than 6 per night 7 hours (probably with individual differences) may have adverse consequences in terms of cognitive and metabolic health.

Evidence from epidemiological studies suggests that there is a correlation between sleep time of fewer than 7 hours per night, or more than 9 or 10 hours, and adult health problems (again, this is likely to have individual differences). People who sleep more than 9-10 hours a night may already have certain health problems (such as heart disease, depression, etc.) and these health problems may be one of the reasons why they sleep longer than average.

As far as I know, there are currently no experiments that can systematically provide longer periods of sleep for adults and show that excessive sleep can alter a person’s physiology in a way that increases health risks.

 

Credit/via/source: https://gizmodo.com/how-much-sleep-is-too-much-sleep-1828458614  news.mydrivers.com/1/593/593740.htm