"You don't have the illusion of those troubles in your mind, of course you can fall asleep soundly."-Shakespeare
Sleep, Shakespeare knows best.
Sleep is the most important and natural thing for us humans, but it is not fully utilized. It is free and can temporarily relieve us from the stress of daily life, but the strange thing is that most people in this era do not get enough sleep. When you find that lack of sleep can have a negative impact on our health, it makes us think: Why?
As we all know, sleep is a naturally occurring, complex and evolutionary process, which affects almost all tissues, systems and muscles of the human body through specific cycles and stages. It allows us to rest, recover and recover from the activities of the day. Sleep is as important to us as water and food. We use it to transfer information and our experience to our long-term memory. Without proper sleep, we will not be able to process and maintain these memories, which in turn affects our performance.
Unhealthy habits, such as constantly browsing social networking sites before going to bed, and long-term use of stimulants and antidepressants, have caused one-third of the population in the United States to not get enough sleep. In addition, we have repeatedly warned that the impact of blue light on electronic screens keeps our brains awake at night, but 90% of Americans still use some kind of electronic equipment at least one hour before going to bed several nights a week, which will prolong The time to fall asleep, because it delays the biological clock, inhibits the level of melatonin that promotes sleep, affects rapid eye movement (REM) sleep, and reduces the alertness of getting up the next morning.
Interestingly, most people are unaware of the possible negative effects of too little or too much sleep. Poor sleep hygiene is closely related to a high risk of cardiovascular disease and overall mortality. A recent meta-analysis study found that about 7 hours a night may be the most beneficial, with a lower chance of disease. Therefore, the solution may not be to use 12 hours of sleep to offset bad night sleep! Nonetheless, these numbers vary from person to person, and only personalized testing and analysis can provide you with the most beneficial sleep routine.
Studies have shown that irregular sleep can interfere with our metabolism, increase the risk of obesity, and may lead to other diseases such as heart disease, stroke and high blood pressure. In a study at Uppsala University, researchers found that even overnight insomnia can change our biological clock genes at the epigenetic level. In addition, lack of sleep is related to weight gain and muscle loss, and may also lead to the formation of oxidized substances, which can damage our DNA and damage our health. Ultimately, sleep deprivation disrupts some of the pathways that regulate our epigenomic molecules, changes the way genes are turned on and off, and in turn affects our synaptic plasticity, as well as our learning and memory capabilities.
What is disturbing is that people today seem to focus only on products that keep people awake, while ignoring the damaging effects that these products may have on health. If we understand how much harm a lack of sleep can cause to our body, we may consider stopping watching the new Netflix series.
With the rise of technology, we can now accurately see how lack of sleep affects our body through epigenetic tests, and how it will affect us in the next few years, and developing good sleep habits can extend lifespan and truly improve Our health.
Daniel Herranz, chief scientific director of Chronomics, explained: "Although we cannot change the inherited genes, we can detect epigenetic changes, and we can also detect the way genes are turned on and off." We may be due to lack of sleep and poor sleep. Lifestyle changes these genes negatively, which may lead to more serious consequences. Therefore, maybe next time we are going to use Double Espresso to refresh ourselves, or when we stay up late watching TV, we will think twice.
We can become the masters of our own health and choose the best sleep habits based on our understanding. Therefore, it is worth trying to take advantage of the latest advances in science to take personal measures and improve sleep quality! Then, why not start the new year by choosing the sleeping habits that best suit you, improving your health and productivity?