To stay healthy, you need to eat a balanced diet and exercise regularly. But not only : Another important point is getting enough sleep. In fact, sleep plays an essential role in many functions of the body: immune defense, To learn, memory, cell regeneration

Sleep: how many hours do you need to sleep to stay in shape?

It is generally recommended to at least sleep 8 hours every night to keep his health. However, these recommendations vary by age. This has been determined by experts from the National Sleep Foundation, an American association that sheds light on sleep disorders and their consequences Number of hours of sleep each person needs :

  • from 3 to 5 years : When they are fully grown, children need a lot of sleep, in between 10 a.m. and 1 p.m ;
  • from 6 to 13 years old : the sleep duration of 6-13 year olds should be 9 a.m. to 11 a.m ;
  • from 14 to 17 years old : Teenagers must have nights 8 to 10 hours ;
  • from 18 to 25 years old : the nights must last in between 7 a.m. and 9 a.m ;
  • from 26 to 64 years old : People aged 26 to 64 need to sleep in between 7 a.m. and 9 a.m stay fit. A sleep time of 6 hours or 10 hours is considered acceptable ;
  • over 65 : Seniors are recommended to sleep between 7 a.m. and 8 a.m

The French sleep less and less

Work, TV, phone calls… Many French people don’t achieve the set sleep recommendations. The latest weekly epidemiological bulletin on sleep from Santé Publique France, published in March 2019, revealed that they only slept on average 6 hours 42 minutes. So sleep debt is important.

More than a third of French people (35.9%) sleep less than 6 hours“, specify the authors of the report, Damien Léger, and the general director of Public Health France, François Bourdillon. “Sleeping less than 6 hours also reduces that alertness during the day, increases irritability and affects family relationships and the quality of life and workAnd those aren’t the only health consequences of lack of sleep.

The 10 Consequences of Sleep Deprivation

Lack of sleep increases the risk of developing cardiovascular disease.

“Epidemiological observations show an increased risk of high blood pressure, high cholesterol or cardiovascular events (CVA, coronary artery disease) in people with poor sleep quality,” confirms Inserm.

The 10 Consequences of Sleep Deprivation

the Link between immunity and sleep has been found in the 1970s. Experts believe sleep helps the immune system function and rebuild itself. Thus, the lack of sleep would make you more susceptible to infectious and respiratory diseases.

This is estimated, for example, by an American study published in the scientific journal SLEEP in 2015 too little sleep quadruples the risk of catching a cold.

The 10 Consequences of Sleep Deprivation

Research published in the journal Science Advances in December 2019 shows that chronic sleep deprivation prematurely ages immune cells in the brain.

This was the result of this study with 685 people Participants who slept the most had “younger” immune cells” in the brain. This would provide protection “against the negative effects of the pathology of Alzheimer’s disease on cognition” and delay their onset.

The 10 Consequences of Sleep Deprivation

Several studies have shown that people who don’t get enough sleep are more likely to gain weight and become obese. Lack of sleep disrupts the release of several hormones related to appetite and weight gain. In fact, it seems to lead an increase in insulin, cortisol and ghrelin levels and a decrease in leptin levels.

This is shown by a study published in 2012 Adults who sleep less than 6 hours a night increase their risk of becoming obese.

The 10 Consequences of Sleep Deprivation

Numerous scientific studies show that lack of sleep increases the risk of developing diabetes.

“A Sleeping less than 6 hours increases the risk of diabetes, certainly due to an endocrine disruption related to sleep deprivation. Studies have shown significant changes in glucose metabolism,” warns the National Institute of Sleep and Vigilance.

The 10 Consequences of Sleep Deprivation

Epidemiological studies have shown that a Relationship between lack of sleep and depression.

In addition, it can also increase other mood disorders such as anxiety and irritability.

The 10 Consequences of Sleep Deprivation

Sleep plays an important role in this Consolidation of memories and learning made during the day. People who sleep little may find it difficult to find information they used to hear.

The 10 Consequences of Sleep Deprivation

According to the National Institute of Sleep and Alertness, Drivers who have slept less than 5 hours in the last 24 hours are 3 times more likely to have an accident the street than those who slept 8 hours.

Fatigue at the wheel is the most common cause of fatal accidents on motorways.

The 10 Consequences of Sleep Deprivation

A paper published in the journal Nature and Science of Sleep in June 2022 ensures that lack of sleep is changing the way we perceive others: people who sleep little are harder to seduce.

“The finding that sleep-deprived subjects were evaluated in our experiment angry faces than less trustworthy and healthy looking neutral and fearful faces as less attractive points out that sleep loss is associated with more negative social impressions of others. This could lead to lower motivation for social interaction,” explained the study’s lead author, Christian Benedict, associate professor of neuroscience.

The 10 Consequences of Sleep Deprivation

a fsignificant and chronic fatigue can lead to a decrease in sexual desire. In men, this can be explained by the drop in testosterone levels observed when the number of hours of sleep is insufficient.

The desire for the fairer sex is also related to the length of their night. A study published in 2015 showed that women who slept an extra hour increased their chances of having sex the next day by 14%.

Sources

https://institut-sommeil-vigilance.org/bibliotheque-de-supports/

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