While research consistently underscores the importance of good sleep for physical and brain health, recent scientific analyses reveal that excessive sleep may be associated with health risks no less significant than those of sleep deprivation. Between these two extremes, sleep quality and regularity emerge as the decisive factors in achieving a healthy balance that enhances physical and psychological well-being.
اضافة اعلان
During sleep, the body is not dormant as commonly believed; rather, it enters a state of “vital maintenance” that includes muscle recovery, cell repair, hormone regulation, and the consolidation of memories and emotions. The National Sleep Foundation indicates that the ideal sleep duration for adults ranges between 7 and 9 hours per day, with some individual exceptions.
The Effects of Sleep Deprivation Do Not Appear Immediately
Multiple studies indicate that chronic sleep deprivation is linked to an increased risk of heart disease, diabetes, and mood disorders, and may raise the risk of death by up to 14%. Individuals in this state also experience poor concentration, irritability, and diminished cognitive performance.
In a scientific review published in the journal GeroScience, researchers found that sleeping more than 9 hours per day was associated with a 34% higher risk of death, in addition to an increased likelihood of depression, chronic pain, and obesity.
However, researchers stress that excessive sleep is often a symptom rather than a cause, as it may result from underlying chronic conditions such as hypothyroidism, depression, side effects of certain medications, or unhealthy lifestyle patterns.
Optimal Healthy Sleep Duration
Adults: 7–9 hours
Adolescents: 8–10 hours (due to ongoing brain development)
Older adults: Similar needs to adults, with greater emphasis on sleep quality rather than quantity
Experts emphasize that seven continuous hours of sleep in a quiet, dark environment are more beneficial than nine fragmented and irregular hours. Consistency in sleep and wake times is a key factor in supporting the body’s biological clock.
Simple Steps to Improve Sleep Quality:
Consistency: Set a fixed time for sleeping and waking every day, even on holidays.
Daytime exposure to natural light: Especially in the morning, to enhance nighttime melatonin secretion.
Avoid screens before bedtime: Replace them with reading a book or taking a warm bath.
Listen to your body: If fatigue persists despite adequate sleep, or if symptoms such as snoring or nighttime choking occur, consult a doctor to rule out sleep apnea.
(Agencies)
