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Reporting from Healthline, a recent scientific study shows that lack of sleep can cause significant changes in the body. The reason, lack of sleep can increase serious health risks, including diabetes, heart disease, obesity, sleep apnea, until early death.
Length of sleep seven to eight hours is actually recommended only for adults, including elderly. Meanwhile, people with younger age such as children and adolescents have longer hours of sleep than adults. Here are recommended sleep durations according to age category:
Baby or toddler: 16-18 hours
Preschooler: 11-12 hours
Primary school children: 10 hours
Teenagers: 9-10 hours
Adults and the elderly: 7-8 hours
The list of benefits of sleep is enough for health
Sleep is included in activities that have a myriad of benefits. When we sleep, the brain releases hormones and compounds that aid some of the processes in the body, including:
- Sleep for seven to eight hours can make a long life
Too much sleep deprivation can be attributed to a person’s life expectancy, although it can also be affected by things like illness. However, at least the length and quality of sleep are enough to play a role in extending our life.
This is evidenced by British and Italian researchers who analyzed data from 16 separate studies. The study involved more than 1.3 million people by looking at their sleep habits.
Surprising facts show that people who sleep less than six hours every night tend to risk having an early death by 12 percent.
They also found that people who reduced their sleep time from seven hours to five hours or less had 1.7 times the risk of dying faster.
So indirectly, this suggests that one of the benefits of adequate sleep is prolonged life expectancy.
Also read: Impact of Sleep Deprivation: From Fast Senile To Depression
- Controlling your appetite
When sleeping at night, caloric needs will be reduced due to lack of movement. This is what makes energy needs decreased.
However, when we lack sleep, the brain organ will lower levels of leptin, the hormone that creates a sense of satiety. As a result, we become easily hungry.
Then, we will be driven to meet the energy needs of the body so that ultimately decide to eat more. This will be worsened if we lack exercise so that the weight is increasingly uncontrollable.
Not only for adults, lack of sleep can also affect the health of children. A study of 2014 shows that children who sleep less are at risk of obesity and increased body mass index (BMI). If left continuously, this effect will continue until they grow up.
Also Read: Safe Is Diet For Those Who Weight Is Normal?
- Boost the immune system
When sleeping, the immune system will release a compound called cytokines. These compounds have a protective effect on the immune system by helping fight inflammation and infection. Without enough sleep, we may not have enough cytokines to block the body from getting sick.
A study conducted in 2013 found that lack of sleep hours can increase the number of inflammatory compounds in the body. This condition is similar to when we have asthma or allergies.
Also Read: Why is Sleep Important for Immunity?
- Improve memory
Often forget? Well, it could be because of lack of sleep. The reason, one of the benefits of sleep is to strengthen memory.
A study shows that sleep after learning can help improve memory. If we do not get enough sleep, we will tend to forget the things we’ve passed before.
Sleeping for seven to eight hours can make us experience all the stages of sleep. Two-phase sleep, the REM phase, and slow-wave sleep can smooth the process of remembering and thinking creatively.
Meanwhile, people who sleep less will experience some things that can interfere with memory, including:
Difficult to receive information, because neurons in the brain work too hard.
Tend to interpret events differently.
Tend to lose the ability to remember certain information.
How to get enough sleep
The difficulty of getting enough sleep is usually influenced by several factors. Either because of busy playing gadgets, excessive restlessness, or stress. Well, here are some quick ways to sleep that you can apply starting today, including:
- Make sleep schedule. Try to sleep and wake up at the same time every day of the week, including on weekends. It is useful to form the sleep cycle.
- Avoid sleep disorders, such as caffeine, chocolate, nicotine, and alcohol.
- Create a comfortable sleeping atmosphere, for example by setting the coolant temperature and turning off the lights to create a quiet environment.
- Exercise regularly. Avoid exercising too close to bedtime as this can keep you awake.
- Reduce stress. Experiencing stress after the move often makes us difficult to sleep. Well, we can do yoga, meditation, massage, or a walk to reduce stress.