Sleep, how many hours a day?
Healthy sleep, how many hours a day? Sleep is a natural activity of each individual. Nearly a third of our lives we spend sleeping. Traditionally, sleep is considered as the body time to rest after a tired work, school, and other activities.
Over time, science proved that sleep is no longer just something to fill the time when someone in the off state. In fact, sleep itself involves a lot of activity and proved to have much influence on health. Various studies conducted to see how the effect of sleep on the body found that sleep-related, among others, with increased and decreased body weight, up to the risk of death in the future.
A study conducted by the University Wincosin, the United States found that the length (duration) of a person’s sleep can affect the body mass index (BMI). The study was conducted in 1024 volunteers aged 30-60 years. In this study, sleep habits are less than 7.7 hours associated with increased Body Mass Index, both in children, adolescents, and adults. Why can this happen? Apparently, after checking the levels of hormones in the study sample, found that sleep-related changes in levels of a hormone known as leptin and ghrelin.
Leptin is a hormone derived from fat cells that is reduced appetite. While Ghrelin is a peptide derived from the stomach which actually increases the appetite. Decreased sleep time from 8 hours to 5 hours on an average night time predicted decline in leptin levels of 15.5% and an increase in ghrelin levels as much as 14.9%. If there is a deficiency in leptin levels and high levels of ghrelin, the appetite will increase and may lead to obesity or overweight. Obesity is a high risk for heart disease and blood vessels which in turn increases the risk of death.
Research on sleep duration is also supported by studies conducted earlier by Kripke, et al in California, the United States which found that the risk of death increases during sleep 8 hours or more, or less than 7 hours of sleep. Research involving more than 1 million individuals found that sleeping for 8, 9, 10 or more hours may increase the risk of dying from heart disease and blood vessels in both women and men. Frequent use of sleeping pills to control the insomnia is also associated with an increased risk of death. Well, then how long the best time to sleep? In this study the lowest mortality rates found in women and men who have sleep duration of 7 hours, or more precisely between 6.5 to 7.4 hours per night.
From various studies, it is clear that a good and healthy sleep is enough sleep, which is about 7 hours a day. When you find it difficult to sleep, do activities that naturally as possible, like a warm bath, drinking a cup of hot chocolate, or reading light readings can relax the muscles of your body so it is easier to fall asleep.
