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    Aula

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    Ariane Stela Scatolin
    Sleep is necessary for efficient functioning, and long-term studies show that those getting 8 hours of sleep had few cognitive issues, while those getting 6 or 4 hours showed a steady decline equivalent to a blood alcohol concentration of 0.1% after only two weeks for the 6-hour group. Sleep debt accumulates over time with lack of sleep and full recovery from short-term deprivation takes a few nights but recovery from long-term sleep loss over weeks or months is much slower and may cause permanent damage. Most studies show 7-8 hours per night is ideal on average for humans, with risks increasing below 7 hours and above 8 hours.

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    Aula

    Uploaded by

    Ariane Stela Scatolin
    9 views2 pages
    Sleep is necessary for efficient functioning, and long-term studies show that those getting 8 hours of sleep had few cognitive issues, while those getting 6 or 4 hours showed a steady decline equivalent to a blood alcohol concentration of 0.1% after only two weeks for the 6-hour group. Sleep debt accumulates over time with lack of sleep and full recovery from short-term deprivation takes a few nights but recovery from long-term sleep loss over weeks or months is much slower and may cause permanent damage. Most studies show 7-8 hours per night is ideal on average for humans, with risks increasing below 7 hours and above 8 hours.

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    aula

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    Sleep is necessary for efficient functioning, and long-term studies show that those getting 8 hours of sleep had few cognitive issues, while those getting 6 or 4 hours showed a steady decline equivalent to a blood alcohol concentration of 0.1% after only two weeks for the 6-hour group. Sleep debt accumulates over time with lack of sleep and full recovery from short-term deprivation takes a few nights but recovery from long-term sleep loss over weeks or months is much slower and may cause permanent damage. Most studies show 7-8 hours per night is ideal on average for humans, with risks increasing below 7 hours and above 8 hours.

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    © All Rights Reserved
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    Download as docx, pdf, or txt
    9 views2 pages

    Aula

    Uploaded by

    Ariane Stela Scatolin
    Sleep is necessary for efficient functioning, and long-term studies show that those getting 8 hours of sleep had few cognitive issues, while those getting 6 or 4 hours showed a steady decline equivalent to a blood alcohol concentration of 0.1% after only two weeks for the 6-hour group. Sleep debt accumulates over time with lack of sleep and full recovery from short-term deprivation takes a few nights but recovery from long-term sleep loss over weeks or months is much slower and may cause permanent damage. Most studies show 7-8 hours per night is ideal on average for humans, with risks increasing below 7 hours and above 8 hours.

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    © All Rights Reserved
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    of 2

    How much Sleep do you actually need?

    1 – Tired? We all know the feeling. Irritable, groggy and exceptionally lazy.
    Chances are, you didn’t sleep enough last night. Or the past few nights, but
    what exactly is enough sleep and more importantly, can you ever catch up on
    it? While the very function of sleep is still debated by scientists, we do know that
    it’s necessary to function efficiently and productively.

    2 – After all, we spend 24 years of our lifetime sleeping, it had better be


    important. Researchers have tested how much is required each night by
    assigning groups of people to 4, 6 and 8 hours of sleep over extended periods
    of time. After 14 days, those with 8 hours of sleep exhibited few attention lapses
    or cognitive issues. However, those with 6 or 4 hours of sleep showed a steady
    decline.

    3 – In fact, after only two weeks, the 6-hour group showed a similar reaction to
    a person with the blood alcohol concentration of 0.1%, which is considered
    legally drunk. The 4 hour sleepers suffered even more, occasionally falling
    asleep during their cognitive tests. In both groups, brain function decreased day
    by day, almost linearly with no sign of levelling off. Scientists have dubbed this
    cumulative effect as Sleep Debt.

    4 – So can we recover from it? After a night or two of little sleep, studies show
    that the body and brain can fully recover with a few nights of good sleep.
    However, with long term sleep deprivation on the scale of weeks to months, the
    recovery of cognitive function is much slower, requiring many more nights of
    quality sleep. On the time scale of months to years, it’s unknown whether brain
    function can be fully repaired or if it causes permanent damage.

    5 – Paradoxically, with chronic sleep deprivation, your sleepiness, or how tired


    you feel does eventually level off, meaning that you become less and less
    aware of your objective impairment over time. So how long should you sleep?
    Most studies tend to show that 7 to 8 hours is the average ideal for humans.
    Apart from the cognitive issues, individuals who consistently sleep less than 7
    hours a night have an increased risk of heart disease, obesity and diabetes.

    6 – Not to mention, a 12% higher risk of death. On the flipside, studies have
    shown that while sleeping more than 8 hours does not impair brain function, it
    also carries an increased risk of heart disease, obesity and diabetes and a 30%
    increased risk of mortality. So, too much sleep may also be a bad thing. But
    variation most certainly exists and our genetics play a large role.
    7 – In fact, individuals genuinely unaffected by only 6 hours of sleep were found
    to have a mutation of a specific gene. When scientists genetically engineered
    mice to express this gene, they were able to stay awake for an extra 1.2 hours
    than normal mice. It turns out, these short sleepers have more biologically
    intense sleep sessions than the average person.

    8 – Ultimately, while it’s important to know the ideal average of 7-8 hours exists,
    let your body and brain help you figure out its own needs. After all, no one shoe
    size fits all.

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