Home  |  Healthy Eating  |  Diet Therapy  |  Diet for Women  |  Diet for Men |  Diet for High Blood Pressure 

How many hours of sleep a day is the healthiest?

Sleep is a process of energy replenishment and body repair, but it is time-bound. Too much or too little sleep can do harm to the body.

1. What are the hazards of too little sleep?

1. Increase the risk of illness
Sleep problems can increase your risk of these diseases: heart disease, heart failure, arrhythmia, hypertension, hyperlipidemia, stroke, diabetes. It is estimated that 90% of insomniacs have other health problems.

2. Can make people dull
Sleep plays a decisive role in one's thinking and learning ability. Lack of sleep affects people's cognitive process in many ways. First, sleep deprivation can impair people's attention, alertness, reasoning and problem-solving abilities, which can lead to lower learning efficiency.
Secondly, at night, each sleep cycle plays a role of "consolidating" memory in the brain. But if you don't get enough sleep, you may not remember what you learned or experienced during the day.

3. Influencing Sexuality
Experts say that men and women who lack sleep have lower sexual desire and are not interested in sex.

4. Aging Skin
Insufficient sleep can make the skin seriously dehydrated, dry, peeling, dull, wrinkles, spots, skin relaxation, acne, black circles of eyes, face edema, bags of eyes and so on, which are not good for the image of women.

2. What are the hazards of excessive sleep?
1. Increasing the risk of depression
According to a study of adult twins in 2018, Cornell University researchers found that prolonged sleep increased the risk of depressive symptoms. In this study, people who slept only seven to nine hours a night were only 30% more likely to suffer from depression, while those who slept more than nine hours were 52% more likely to suffer from depression.
2. Damage to the Brain
Research at Harvard University has found that older women who sleep too much have a decline in brain function over a period of six years. Women who sleep more than nine hours a night (or less than five hours) have faster brain aging.
3. Injury to the heart
Studies have shown that sleeping more than nine hours a night increases the risk of heart disease. Researchers analyzed data from more than 6,000 people and found that people who slept long hours increased their risk of angina pectoris and coronary artery disease.
4. Weight gain
A survey found that people who slept too short and too long a night gained more weight than those who slept seven or eight hours. Even with food intake control and physical activity, people who sleep 9 to 10 hours a night are 25 percent more likely to gain 5 kilograms. Therefore, these results highlight the need to consider sleep time as a factor in weight loss, the researchers wrote in their study.
Therefore, as long as adults ensure that they sleep before 11 p.m. and 7-9 hours a day, they can achieve the best physical function. Of course, if you want to achieve cosmetic effect, you'd better go to bed around 10 p.m.

See also:

Diet for Women:
Healthy Eating Habits for Women.

Healthy Eating:
Develop a healthy eating habit.

Diet Therapy:
Change diet and lifestyle to treat diseases.

Diet for Men:
Multiple Recommended Diets for Men.