The relationship between sleep and lifespan has been discovered, and how long is the best time to sleep every day? The answer may overturn cognition - hydration strategies for coaches

summer training hydration tipsIn recent years,Successful individuals only sleep 4 hours a dayThe viewpoint is widely circulated, and less sleep seems to have become a standard accessory for successful individuals. As human beings, they only sleep for 4 hours and are still full of energy and energy the next day

summer training hydration tips

In recent years,Successful individuals only sleep 4 hours a dayThe viewpoint is widely circulated, and less sleep seems to have become a standard accessory for successful individuals. As human beings, they only sleep for 4 hours and are still full of energy and energy the next day. However, as ordinary people, doing so may feel like our bodies are hollowed out.

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Generally speaking, about 7-8 hours of sleep is a basic requirement for most people, but still 1% -3% of people are born "short sleepers" who only need 4 hours of sleep per day, and this talent is bestowed by genes.

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On October 15, 2020, a research team led by Fu Shihui from the University of California, San Francisco found that mutations in the short sleep gene increase the likelihood of prolonging wakefulness time by increasing neuronal excitability, thereby shortening the required sleep time.

The team discovered a total of 5 different short sleep genes through long-term research, and the impact of different gene types on sleep is also different:

These people with the short sleep gene, although they sleep less every day, can still maintain a state of full energy and even show more positive and outstanding performance in work and study (leaving tears of envy). What is even more enviable is that this genetic variation may also reduce the probability of developing Alzheimer's disease.

Short sleepers rely on talent, and ordinary people should not easily imitate,Because of insufficient sleep (less than 6 hours), it really hurts!

A study in the authoritative medical journal Cell suggests that insufficient sleep may affect lifespan. The experimental subject, Drosophila melanogaster, began to die one after another from the 10th day of sleep deprivation, and all became extinct within 20 days, which is half the normal survival period.

In addition, long-term sleep deprivation can also cause a series of "major body earthquakes":

1. Become foolish.Continuously staying up late can cause people to lose energy, focus less, and memory decline during the day. At night, they may also have difficulty sleeping soundly, resulting in symptoms such as excessive dreaming, easy awakening, and neurasthenia.

2. Inducing hypertension.When there is insufficient sleep, people are usually in a state of high pressure, and the probability of developing cardiovascular disease skyrockets.

3. Gain weight.When staying up late, the body will secrete "leptin", which in turn causes fat accumulation.

4. Increase the risk of dementia.

(There are too many hazards to list one by one, 500 words are omitted here...)

So for ordinary people without innate blessings, sleeping for 7 to 9 hours honestly is the correct and healthy choice.

How long is enough sleep? This issue is generally determined by the sleep cycle.Each person has 4-5 sleep cycles per evening, with a sleep duration of 90-110 minutes per cycle. Good sleep usually requires a complete sleep cycle, so most people need to sleep for 7-9 hours, and the length of sleep varies among different populations.

But 'sleep duration' is only one of the criteria for measuring healthy sleep. In addition to getting enough sleep, one should also sleep regularly, sleep at the same time at night, and wake up at the same time during the day. Do not retaliate by staying up late or sleeping in intermittently.

A person spends one-third of their time sleeping, and only by sleeping well can they nourish themselves. Don't blindly follow the trend and practice. The so-called "4-hour" sleep of successful people, how to sleep well only depends on what you say!

[1] BodilEkholm, StefanSpilber, MatsAdler, et al Arandomized controlled studies of weighted chain blanketsfor commonainpsychiatricorders JClinSleepMed.2020Sep15; 16 (9): 1567-1577. doi: 10.5664/jcsm.8636

[2] Https://doi. org/10.1016/j.cub.2020.09.071

[4] Wittmann, M, Dinich, J, Merrow, M& Amp; Roenneberg, T (2006) Socialjetlag: misalignment of biologicalandsocialtime Chronobiology International, 23 (1-2), 497-509

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