Do you really need to sleep an extra hour?


Do you really need to sleep an extra hour?

If asked if they want more time to sleep, most people will answer affirmatively.

Does this mean that they are not getting enough sleep?

Obviously expecting more nap desires, and then contacting our parents’ sleep time to replace this often repeated assertion, is too likely to cause repeated mistakes: someone may have chronic sleep deprivation.

銆€銆€What is even more shocking is that some experts have recently published that lack of sleep can cause related disorders such as obesity and diabetes.

銆€銆€It is not a new thing to change the sleep deprivation widely circulated in Western society.

As early as 1894, the British Medical Journal published an article review, reminding the world that the “rush and turmoil” of modern life is causing the epidemic of insomnia.

銆€銆€Even at the time, this may not be the case.

In fact, most adults sleep is superfluous, and our collective sleep debt (if it does exist) does not itself deteriorate.

What’s more, it is believed that sleep deprivation is causing obesity and diabetes.

According to the judgment of relevant experts, most people’s sleep is very redundant.

This is not to say that sleep deprivation does not exist, but overall, our situation in this area has never been as optimistic as it is now.

銆€銆€Healthy adults sleep 7 to 7 and a half hours a night.

We slept more than the usual daily standards on weekends and holidays, just indulging the physiology, which is essentially like a number of captive mammals and livestock.

銆€銆€Over the past 40 years, there have been several extended studies on the actual sleep conditions of the public, and the results have consistently proved that healthy adults sleep 7 to 7 and a half hours a night.

銆€銆€The expected “fact” of sleeping for about 9 hours a night is a myth.

This statistic is derived from a study conducted by researchers at Stanford University in 1913. It did find that the average daily sleep time is 9 hours – but it only applies to adolescents between the ages of 8 and 17 and not adults.
To this day, the child standard is still the previous one to take this number.

銆€銆€More support for today’s popular sleep debts is said to have originated from experiments conducted in the laboratory using very sensitive sleepiness test methods.

For example, in multiple sleep latency trials, participants will be sent to a quiet bedroom with dim light, and they will 鈥渒eep their spirits relaxed, close their eyes and try to sleep鈥?

These trials revealed a high level of sleep potential in the general population, but because they were carried out under easy conditions, they were naturally more likely to satisfy the most unconscious sleepiness.

銆€銆€Another type of evidence that is used to show off chronic sleep deprivation is that we usually have 9 to 10 hours of sleep on holidays and weekends.

This, experts often make the assumption that we are doing this to pay off the sleep debt accumulated in a week.

銆€銆€It is easy for us to sleep more than normal daily standards, such as sleeping late on Saturday morning and fighting on Sunday afternoon.

However, it is not always possible to push incrementals from such habits, as if we really need extra sleep.

Why can’t we oversleep and indulge in physiology?

銆€銆€Sometimes we eat and drink too much, far more than the physical needs, after all, just out of hospitality.

Why can’t you do the same thing about sleep?

銆€銆€Once considered to be too full, shut into the cage or feel bored, most will sleep longer than usual.

It is a good example to have a three-finger sloth.

The sloth stays in the zoo for about 16 hours a day, while in the natural wild state, the sleep time is less than 10 hours.

Niels Rattenberg, of the Planck Institute of Birds in Germany, and his colleagues recently tested the micro-electroencephalogram (EEG) recorder on the head of the Panama sloth for the first time to test free-range wildlife.This confirms this fact.

Why is there such a difference in its sleep habits?

The most credible explanation is that the sloth was completely oversleeped in the cage.

This phenomenon is also seen in livestock.

Regardless of the sheep in the circle, the horses in the coffin or the cows in the barn, sleep longer than the length of the open field; apart from the wild cats, the pet cats sleep is boundless.

銆€銆€People living in the Arctic Circle sleep longer in the winter than in the summer.

A survey of the Inuit of the Americas in the 1950s also proved that they can sleep up to 14 hours a day in the darkest months, about 6 hours in the summer.

As long as we have the opportunity, we can learn to greatly extend the daily sleep time on the basis of how much is constant.When it is cut to normal levels, we will be groggy for a few days, and then sleepiness will disappear completely.

銆€銆€The problem is not that we have chronic sleep deprivation, and sleep conditions have never been as good as they are now.

This does not preclude the comparison of today’s conditions with those of typical workers 150 years ago: working hard for 14 hours a day, 6 days a week, then returning to a poor, cold, distorted and noisy home, completely sleeping with other members of the family.A bed has to be associated with bedbugs and scorpions.

銆€銆€Sleep and sleep are indeed associated with certain diseases, but the extent is negligible.

If you can choose, people will be willing to give up extra sleep and switch to other leisure activities.

銆€銆€What are the risks of sleep that can cause excessive symptoms?

Several studies have so far found a link between the two, including a 16-year-old 鈥淣urse Health Study鈥?for 68,000 women.

銆€銆€Although the risk does exist, it does not have to be scared.

It only shows a trend when habitual sleep is less than 5 hours a day, and this applies only to 5% of the population. Even so, the problem is trivial.

Some people sleep for 5 hours a night, and only increase the number of misfortunes per year.

From another point of view, as long as the daily food intake is reduced by about 30 calories (equivalent to a muffin) or a 30-minute workout every week, you can achieve the same weight loss goals.

銆€銆€In fact, few obese adults have short sleep periods, while adults with short sleep periods are rarely obese.

The 鈥淣urse Health Study鈥?also shows that people who sleep more than 9 hours a night are as easily obese as people with short sleep times.

銆€銆€The link between short sleep time and obesity is also seen in children, but the significance of these findings has been exaggerated.

In a typical study of a 5-year-old child, children who sleep less than 10 hours a night are more likely to over-express, more than twice as likely to sleep longer, which sounds quite horrible.

But the actual number is small, only 7.

7% is 3.


For similar reasons, the average sleep time of obese children is shorter than that of normal weight children, but the difference is negligible, about 14 minutes.

銆€銆€The link between short sleep time and diabetes has also been over-hyped.

Thin, healthy young people sleep for only 4 hours a night for a few days, will begin to develop glucose intolerance and metabolic syndrome, which may be a sign of type 2 diabetes.

However, this does not mean that such conditions will occur in reality.

銆€銆€First, after a night of restorative sleep, this effect quickly reverses.

Besides, 4 hours of sleep is inevitably suspected of artificial simulation, and a few people can’t hold on for a few days.

The minimum limit for natural sleep seems to be 5 hours, but the researchers did not test the effects of sleep on metabolism for 5 hours, so many people only used a 4-hour sleep condition to assume a general sleep disruption.

銆€銆€Even the consequences of chronic sleep deprivation are exaggerated, and the desire for someone to enjoy more sleep cannot be completely understood on the surface.

In the face of “Do you want to have more sleep?”, when we make a positive answer, do you really think so?

This is a question that will lead to a positive response, as in the case of answering whether you want more money, housing and holidays, no one will say “no”.

銆€銆€The most convincing test for lack of sleep is to observe if there is too much sleep during the day.

Another way to find out the truth is to look down on people who are not getting enough sleep, and actually sacrifice other interesting activities.

銆€銆€US researchers have recently conducted a survey of these issues, distributing questionnaires to approximately 11,000 people and indirectly asking about their sleep status.

This includes when you usually fall asleep, when you wake up, and then ask: “How long do you think you need to sleep each night?

From the difference between the two, it is expected to estimate the degree of redundancy.

They also completed a standard questionnaire that assesses the state of sleep during the day.

銆€銆€As a result, half of the respondents had a sleep disruption with an average of 25 minutes per night; another 20% had too much sleep during the day.

In order to test whether the respondents had the determination to pay for sleep debt, the researchers then asked them: “If you have more than 1 hour a day, how would you prefer to spend?

“Options include participating in sports or exercise, participating in social activities, reading or relaxing, watching TV or listening to radio, work, sleep, etc.”

銆€銆€Only a few people choose to sleep for an extra hour.

It seems that hoping for more sleep does not necessarily mean that more sleep is needed; if you can choose, people will be willing to give up extra sleep and switch to other leisure activities.

銆€銆€It can be seen that spreading the myth of chronic sleep deprivation in the whole society can easily lead to fatigue, and it will further aggravate the fears of those who are worried about lack of sleep, and ultimately cause illusory health concerns and the need for sleeping pills.In fact, we should not only have to, but the recognized current sleep state is better than ever before 鈥?there is a prolonged sleep time, it is better to use the 鈥渆xcessive鈥?wake-up time to do something more practical.