We have to sleep every day, but how many hours should a healthy sleep be?

(This article was originally created by those things about nutrition. Reposting of the original text is of course welcome. Plagiarism must be reported.)

Our bodies need rest every day.

When we are around twenty years old, even if we stay up all night, we will be a good guy if we sleep for a few hours the next day. At the age of 30, if you stay up late, you often feel that your body can't take it anymore, and you can't make up for it no matter how long you sleep. The harm of lack of sleep is not only a temporary discomfort, but it can also lead to obesity, diabetes and even premature aging.

Scholars in the United Kingdom and Italy found from 16 experiments spanning 25 years that among those who slept less than 6 hours a day, the mortality rate of premature death was 12% higher than that of normal sleep (6-8 hours). More than 8 hours a day, the mortality rate is 30% higher than the normal level.

Those who shorten their sleep time from 7 hours to 5 hours or less have a combined mortality rate of 1.7 times that of normal sleepers.

When your body goes to sleep, your brain sends a signal to the body that it's safe to release hormones. This regulatory effect can effectively reduce people's hunger level, increase immunity, and maintain memory and brain function. These factors determine a person's physical health, learning ability and life expectancy to a large extent.

The relationship between sleep and appetite

When you don't get enough sleep, your body's need for energy increases.

At night, the amount of physical activity generally decreases, but when lack of sleep or lack of sleep, the brain will release chemical signals to make people feel hungry, so people may eat more and move less, which further leads to weight gain.

In 5,000 patients with type 2 diabetes, scientists found that people who slept less than 4.5 hours or more than 8 hours usually had body index BMI (weight divided by the square of height, which is used to measure the relationship between obesity and No international general value) and glycosylated hemoglobin are higher.

People who slept 6.5 to 7.5 hours per day had the lowest A1C levels over the three-month average.

And this effect also exists for children. Of course, children's sleep time should not be so long.

The relationship between sleep and the immune system

When a person sleeps, the immune system will secrete cytokines (Cytokines), some cytokines can play a role in anti-inflammatory and prevent infection to protect the human immune system. When lack of sleep, the secretion of cytokines is insufficient, and the body will lose this protective effect.

A newer study in 2013 showed that lack of sleep can increase the proportion of inflammatory factors in the body, a large part of which is related to human respiratory system asthma and allergies. Speaking of this, you may think of the increasingly rampant Heyfever.

When sleep is reduced to 4-5 hours a day, the immune system will be more severely damaged, so ensuring sleep is very critical for the immune system.

The relationship between sleep and memory

Sleep is also related to whether people can concentrate, protect and strengthen memory.

Moderate sleep after learning will help people remember what they have just learned, so reading some light books with small knowledge points before going to bed is very beneficial to the brain. Similarly, children's bedtime stories can also make them grow get healthier.

At the same time, sleep is also associated with creative thinking, memory processing and length.

Diseases caused by sleep deprivation

Lack of sleep is thought to be linked to many chronic diseases, such as diabetes, heart disease, obesity, and obstructive sleep apnea (most notably snoring, feeling like you're short of breath and waking up on your own).

In fact, sleep is as important to our body as healthy eating and proper exercise. A lack of one or two hours a day may cause various health problems over the years.

So, if you didn’t get enough sleep before, can you make up for it now?

The answer is brutal - no.

So even if you are busy, you must at least ensure sleep. After all, good health is the foundation of everything.