An extra hour of sleep can bring you more health and vitality

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Regardless of our daily lifestyle, the constant is that we often deal with sleep problems.

However, it is necessary to give him more time if you want to start your new year and benefit from more health and strength.

Success in diverting an hour of extra sleep should help improve your appearance, your mental state and your performance at work.

But this is not the end, warn the experts. They point out that the real benefits of sleep come from the development of an ideal system and scheme, adapted to each of our circumstances and to which we are attached whatever the circumstances.

Why do not you sleep long enough?

Studies have shown that the benefits of sleep for longer hours and in a constant pattern, varied and different and abundant.

"Your commitment in this direction" will improve your poetic condition, have more energy and better ideas, and contribute more effectively "to the efforts," says Rachel Salis, assistant professor specializing in sleep medicine and sleep disorders at the Johns Hopkins University: The team to which you belong or the activities of your organization.

Not only that, according to Salis, who says that it will also "improve your mood, have a more meaningful reason to engage and interact with others and share ideas with others".

On the other hand, the negative effects of not sleeping will be obvious enough for you. You may find yourself "gaining more weight, and tiredness and fatigue with the appearance of what are called puffiness under the eyes" seem to be too tired.

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In 2013, the BBC and the Sleep Research Center of the University of Surrey, UK, conducted an experiment that revealed that an extra hour of sleep improved participants' mental abilities. at the study.

But many studies have shown that maximizing sleep requires more than an hour of daily consumption. Sleep is essential, not something we can only divert.

Last month, an American study showed that students who slept eight hours a night had better results at the end of the year tests. Another study conducted last October at the University of Michigan showed that lack of sleep had a negative impact on memory as well as on functional performance in various professional fields, ranging from work in surgery to bread consumption. .

At the same time, a third study indicated that if you do not sleep two consecutive nights every six hours, you will remain idle and lazy over the next six days.

A Swedish study published this year and attended by more than 40,000 people over a 13-year period revealed that the mortality rate was higher among those who slept less, especially among the over-65s.

Of course, many recognize the importance of sleep for longer hours. But the problem is that it is often not recognized by the influence of many factors, such as the nature of life, work, children, friends and fitness. Some people are not interested in sleep for another hour if they are able to do their basic chores.

You may be surprised to learn that your sleep is not enough for the night and that the researchers take into account your assumption that you have received everything you need from a sleep "serious".

Among these experts, Rachel Salis, who said that people could catch bad habits for too long to make them suffer from health problems, eventually pushed them to consult a doctor specializing in the treatment of sleep disorders.

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This is perhaps one of the problems that comes after years of practice of these bad habits: persistence of overweight and migraines, feelings of fatigue and exhaustion.

The list may also include sleep apnea or sleeping for a year for very short periods during which your mind stops working during the day. Sometimes this happens without even closing your eyes, which is a clear risk for those driving at that time.

The importance of maintaining a consistent model

But what's better: sleeping an hour longer or sticking to a fixed and specific sleep pattern? According to Salis, the ideal situation is to work on both objectives.

Roit Gruber, a professor of psychiatry at the Sleep Studies and Experiments Laboratory at McGill University in Canada, said that even though there were not any numbers From the hours of sleep that everyone should respect, there is a way that people can recognize. Sleep appropriate for them.

In short, to enjoy your vacation or your non-compliance the next day, you go to bed at a reasonable time to allow you to wake up normally in the morning without using stimulants.

After that, you have to count the number of hours you have slept. This number is therefore the goal that you must reach each night. In addition, you must carefully note when you are gone and that you can not stay awake, and when you wake up.

"Once you have identified (the number of hours of sleep), you must comply with it regardless of the circumstances, set schedules where everything else is done so you can lie down at the hour" , she says. "You found yourself sleeping alone, the moment your body gets up naturally.

For some, it may take an hour longer, but the sleep period may be longer for others. Experts say that many people suffer from lack of sleep without even realizing it.

Of course, keep in mind that you will get the desired results if you decide to use this method to calculate the number of hours of sleep that's right for you. Notably recognizing that our choices about what we do during the day affect the effectiveness of this method.

Which means, for example, the need to avoid drinking coffee or alcohol excessively, as this can affect the pace of the body's biological clock.

Gruber says that adults who want to sleep longer and rest more should exercise about 150 minutes a week. "If someone wants to be healthier, he has to be active," she says.

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Sigrid Fitzy, a professor of medicine at the Sleep and Sleep Activities Study Center at the University of Pennsylvania, might be intrigued by the fact that one may be surprised at the length of time that will materialize as a result of an experience like the one we talked about before. Calls for the removal of these feelings aside.

"If you are able to sleep, it means you really need it," she says. It also emphasizes the need for each of us to respect the appropriate sleep habits and schedules.

"I went to bed at 11 o'clock and woke up at seven o'clock," Salis tells us how she directed the experiment herself. She pointed out that she had done it even on the weekends.

Salis continued his experience for two weeks and was not allowed to take a nap. The results were impressive for her, claiming that she still remembers what she said only five days after the start of the experiment.

"I remember exactly what I thought when I thought," I have not lived in this depth since I was in high school. "

Respect your biological watch

Once you know the normal and appropriate sleep pattern for you, it will all depend on your ability to match sleep, wake up and your biological clock.

According to Salis, this lack of harmony will result in a feeling of sleep deprivation even if it lasts 10 hours. The simple fact of adding an extra night watch is not enough to bring you the comfort you need at night, unless it is compatible with your normal sleep and waking.

Fezi says here that people find it very difficult to formulate accurate judgments and to estimate the number of hours of sleep they need. She noted that this situation usually lasts until the moment when one decides to spend a longer period of sleep, then that she suddenly realizes that it is thanks to her that things are better during the day and do a better job. In this case, a person will feel more interested in others and in a better mood, and even more able to concentrate.

But one must also understand that the lingering feeling of laziness and laziness that he feels from the beginning of his sleep can be an indication to experts that he is suffering from a more urgent health problem.

But that does not mean that improving your sleep is, as Salis puts it, one of those very important health decisions that bring you tremendous benefits without costing you a lot.

She added that this issue was one of the relevant issues in various aspects and areas of human health.

So, spending a little time figuring out how much sleep your body needs and getting involved can be one of the best "investments" you make in your life.

Although being precise and clear in your work is certainly a pleasure, being active is more important.

In the end, Salis considers that sleep deprivation equates to a car wreck.

"Can you imagine a neurosurgeon suffering from sleep deprivation?" She asks. Emphasizing that the issue here will become a matter of life and death for his patients.

You can read the original article on the BBC Capital page.