How much sleep do I need?
In order to fully sleep, most healthy people need at least 7 and a half hours, and only a small percentage is enough less. In addition, those who engage in sports need extra rest.
Constant lack of sleep causes a chronic lack of sleep, which, in turn, leads to a decrease in working capacity, causes excessive irritability, adversely affects health, metabolism and immunity.
Lack of sleep and diet
In case of lack of sleep, a person constantly feels a breakdown and fatigue - many take this state for hunger, believing that they just have enough to eat. For this reason, those who sleep a little tend to consume more calories than necessary.
It is obvious that sleep is especially important for those who are on a diet - they have already reduced the amount of energy consumed, which unambiguously influenced the appearance of extra fatigue, and the la
How much should I sleep on a diet?
Studies examining the relationship between the amount of sleep and weight loss, found the following - in limiting sleep from 8 to 5 hours, subjects underwent a metabolic change, which resulted in the body losing less fat( 1).
In addition to the above-described theory of fatigue, it is known that lack of sleep can cause disturbances in the production of two of the most important appetite hormones, leptin and ghrelin, with a slight imbalance that leads to overeating and obesity.
Lack of sleep and disruption of the hormone level
Other studies have shown that even in healthy men, reducing the amount of sleep from 8 to 5 hours for only five days caused a drop in the male hormone testosterone and a number of androgen hormones by a significant figure - from 10 to 30%2).
In addition, lack of sleep causes an increase in the level of stress hormone cortisol, which leads to irritability, as well as contributes to the development of depression. As for muscle growth, cortisol negatively affects recovery processes.
Lack of sleep and fat on the abdomen
Some researchers believe that lack of sleep in men enhances fat deposition in the abdomen( 3).And, judging by this opinion, a set of fat is not associated with either genetics or physique - the belly appears even in the leanest men.
This theory is also supported by the fact that a decrease in the level of male hormones can provoke the development of obesity in the so-called female type, which is characterized by a pear-shaped shape of the figure, and a tendency to fat deposition in the lower half of the body.
Does depression cause depression?
Sleep deprivation and depression are so closely related to each other that it is difficult to say what is the root cause of this. A person who suffers from depression can not sleep properly, but someone who is constantly sleeping a little, provokes the development of depression.
Unfortunately, this factor is exacerbated by the fact that chronic lack of sleep can lead to aggravation of other diseases, and not every doctor will be able to determine that the deterioration of health is primarily due to the fact that a person is not sleeping enough.
How much sleep does the brain need?
The main symptoms of chronic lack of sleep are constant headaches and slowing down of mental processes. First of all, this reduces the concentration of attention, and also affects the ability to analyze and memorize information.
Different phases of sleep are responsible for memory and recording memories. If sleep is inadequate, cycles are violated, both the percentage of stored information decreases, and the ability to memorize a new one. As a result, lack of sleep prevents one from thinking soberly.
A healthy person needs at least seven and a half hours of full-fledged sleep every day, and those who do sports - at least eight. Lack of sleep can lead to negative hormonal changes, obesity and the development of depression.
- Nedeltcheva AV, et al. Insufficient sleep undermines. Ann Intern Med.(2010)
- Luboshitzky R, Shen-Orr Z, Herer P. Middle-aged men secrete less testosterone at night than young healthy men. J Clin Endocrinol Metab.(2003)
- Park SE, et al. The association between sleep duration and general and abdominal obesity in Koreans: data from the Korean National Health and Nutrition Examination Survey, 2001 and 2005. Obesity( Silver Spring).(2009)