GENERICO.ruMedicineScientists have found out how much a person recovers after a sleepless night

Scientists have found out how much a person recovers after a sleepless night

Sleep deficiency is a dangerous condition that cannot be “cured” by one night of sound sleep.

Feeling tired after a lack of sleep? Congratulations, you have joined the multitude of people around the world who suffer from sleep deprivation, a serious problem that can affect mental and physical health.

According to statistics, sleep problems constitute “a global epidemic that threatens the health and quality of life of 45% of the world's population.”

It would seem that it is easy enough to “recover” from sleep deficiency, especially in youth: have you slept longer and returned to your usual state? Unfortunately, it’s not that simple.

A recent study found that recovering from a sleep deficit is difficult, even for young adults. Thirteen people in their 20s who slept 30% less than they needed for 10 nights did not fully recover most of their cognitive processes even after seven nights of unrestricted sleep.

“This is a qualitative, albeit small, study to investigate the effect of partial sleep deprivation – mainly looking at the relationship between sleep duration and changes in cognitive function,” said Dr. Bhanu Prakash Kolla, a sleep medicine specialist at the Mayo Clinic in Rochester.

“Cognitive response time improved within seven days and returned to baseline, while other cognitive tasks, including accuracy, did not fully recover,” added Kolla.

“Research has shown that there are aspects such as memory and mental analysis speed that will not recover as quickly,” said sleep specialist Dr. Raj Dasgupta.

“Of course, the main parts of sleep loss can be restored, but there are things that you just won't get back quickly. This is why it is so important to avoid sleep deficits, ”adds Dasgupta.

You need healthy sleep

It may have been a small study, but it replicates the results of previous scientific work. A sleep laboratory study found that people who slept less than six hours a night for two weeks and felt relatively well performed as poorly on cognitive and reflex tests as people who were sleep deprived for two weeks. full nights.

This is because the brain needs continuous sleep cycles to learn new skills, retain key memories, and rebuild the body from the stress of the day. During sleep, the body literally regenerates itself at the cellular level.

Therefore, chronic sleep deprivation affects the ability to concentrate, learn new things, be creative, solve problems and make decisions. Even skipping sleep for only one night disrupts the body.

Lack of sleep for 18 hours can impair your ability to drive just as badly if you had a significant concentration of alcohol in your blood, according to the US Centers for Disease Control and Prevention.

A 2017 study found that healthy middle-aged adults who only slept poorly one night produced large amounts of the protein amyloid beta, which is responsible for the plaque associated with Alzheimer's disease.

A study published in June found that older adults who have significant difficulty falling asleep and constantly wake up at night have a high risk of developing dementia or early death.

Depending on age, people need to get 7 to 10 hours of sleep every night. But, for example, official statistics in the United States indicate that 1 in 3 Americans suffer from a sleep deficit. In addition, 50 to 70 million Americans struggle with sleep disorders such as insomnia and restless legs, which can ruin a restful night.

The US Centers for Disease Control and Prevention calls this a “public health problem” because disturbed sleep is associated with a higher risk of critical conditions, including high blood pressure, weakened immune function, weight gain, mood swings, paranoia, depression, and a high risk of diabetes. stroke, cardiovascular disease, dementia, and some cancers.

How long does it take to recover from a sleep deficit?

“We don't know for sure. New research suggests that some aspects of activity, especially in younger patients, may take longer to recover from sleep deprivation, says Kolla.

The key, experts say, is to avoid sleep deprivation.

“We need to remember to prioritize sleep and try to get 7 hours of sleep every night. Not getting enough sleep is bad for our mood, ”the professor adds.

You can tune in to a good sleep by cutting out negative habits and minimizing your alcohol intake. A properly balanced diet, regular exercise, mental alertness, and control of blood pressure and cholesterol levels will also improve sleep, experts say.

You can also solve any sleep problems by “programming” yourself. Experts call this “sleep hygiene,” and suggest setting a sleep mode designed for relaxation, which means not watching TV, using smartphones or other devices that emit blue light, at least one to two hours before bed.

The world is still struggling to recover from the coronavirus pandemic. One of the many negative consequences of the pandemic is that many people literally “lost sleep,” but “pandemic insomnia” can be overcome. Experts say that it just takes practice and new good habits.

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