Sleeping too much or too little is a problem... Is napping essential? What foods promote a good night's sleep?

 

 

 

Even if you control your diet and exercise diligently, your health can deteriorate if you do not get enough sleep. While the prevailing view is that you should sleep 6 to 8 hours a day, many studies suggest that 7 hours is optimal. Should you take a nap? What is the appropriate nap duration? Let's take another look at sleep duration, which has a significant impact on health.

 

going to bed - People with irregular wake-up times ... High risk of developing diabetes

 

A recent study published in the international journal *Diabetes Care* reported that people with irregular sleep-wake schedules have a higher risk of developing Type 2 diabetes. This is the result of a large-scale study conducted by a research team at the University of Ottawa Faculty of Medicine in Canada, which tracked 73,630 individuals aged 40 to 79 for eight years. The research team defined regular sleepers as those who slept for about seven hours daily and maintained consistent sleep-wake times. The analysis showed that individuals with irregular sleep patterns had a 1.38 times higher risk of developing diabetes. This implies that consistent sleep-wake times, in addition to sleep duration and quality, also affect health.

The appropriate amount of sleep is 7 hour ... 8.5 More than an hour , 4 If it's within a certain time, it's bad for your health

 

Another study has revealed that the optimal daily sleep duration is seven hours. In a large-scale study that tracked over 1.1 million middle-aged and older Americans for six years, the mortality rate was lowest among those who slept seven hours a day. The mortality rate was 15% higher for those who slept 8.5 hours or more, or for those who slept less than four hours. During sleep, the brain recharges both mentally and physically through processes such as the cleansing of waste products. Adequate sleep duration is crucial for immunity, cognitive function, and physical health.

 

Nap is essential ?...20~30 A moderate amount of time , 1 Risk of cardiovascular and cerebrovascular disease if time is longer

 

Office workers often feel self-conscious about taking naps. However, some companies have installed nap rooms for the health of their employees. A nap of less than 30 minutes revitalizes the brain and body. However, sleeping for more than an hour can increase the risk of cardiovascular and cerebrovascular diseases. A study published in the international journal *Neurology* found that napping for more than an hour increases the risk of stroke (cerebral infarction and cerebral hemorrhage) by 88%. The journal *European Heart Journal* also covered research results showing that taking a nap of more than an hour, even after sleeping for more than six hours at night, increases the risk of all causes of death by over 30%.

 

Even if I sleep less , Sleeping a lot is also a problem ... Foods that help you sleep soundly ?

 

If you suffer from insomnia at night, it is best to avoid taking naps during the day altogether (according to data from the Korea Disease Control and Prevention Agency). Drinking warm milk 1 to 2 hours before bed helps stimulate the secretion of melatonin, a hormone that promotes sleep. The magnesium found in bananas and almonds, as well as the lactucarium in lettuce, also help alleviate insomnia. Numerous studies suggest that the optimal sleep schedule involves 7 hours of nighttime sleep and about 20 minutes of daytime napping. Sleeping too little or too much is problematic. You must get enough sleep to give your brain, which has been stressed all day, a rest.

 

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I drank green tea and went to sleep yesterday,

I slept really well for the first time in a while haha

I'm not sure about the effectiveness, though.

 

Napping on the weekend is a must (I should try to put this into practice).