How Much Sleep Do You Actually Need
Tiredé 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 quot;enough sleepéquot; And more importantly, can you ever quot;catch upquot; on ité While the very function of sleep is still debated by scientists, we do know that it's necessary to function efficiently and productively. 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 four, five, and eight hours of sleep over extended periods of time. After 14 days, those with eight hours of sleep exhibited few attention lapses of cognitive
issues; however, those with six or four hours of sleep showed a steady decline. In fact, after only two weeks, the six hour group showed a similar reaction time to a person with a blood alcohol concentration of 0.1%, which is considered legally drunk. The four 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 leveling off. Scientists have dubbed this cumulative effect as sleep debt. So can we recover from ité 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 timescale of months to years, it is unknown whether brain function can be fully repaired, or if it causes permanent damage. 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 sleepé Most studies tend to show that seven to eight hours of sleep is the average ideal for humans. Apart from the cognitive issues, individuals who consistently sleep less than seven hours a night have an increased risk of heart disease, obesity and diabetes,
not to mention a 12% higher risk of death. On the flip side, studies have shown that while sleeping more than eight 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. In fact, individuals genuinely unaffected by only six 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. Ultimately, while it's important to know the ideal average of seven to eight hours exists, let your body and brain help you figure out its own needs. After all, no one shoe size fits all. If you want to know how to get better quality sleep each night in order to conquer the hurdles of sleep deprivation, we have some tips and research for you over on ASAPThought. You can find a link in the description below to that tutorial. Thanks to Audible for giving you a free audio book of your choice at audible asap. Audible is the leading provider of audio books with over 150,000 downloadable titles across
all types of literature. We recommend the 'A Song of Ice and Fire' series, which the Game of Thrones TV show is based off of. It's kept us up through the nights and caused a lot of lost sleep! You can download this audio book or another of your choice for free at audible asap. And with a subscription you can get one free book a month, so you can read the whole series! Special thanks to Audible for making these tutorials possible. And subscribe for more weekly science tutorials!.
How Anxiety Messes With Your Sleep
Do you ever wake up in the middle of the nightand wonder if you don't have a similarly sleepless friend that might be up for a gameof Boggleé I know I do. Hey guys, a sort of tired Amy here with youon DNews today. If you've ever woken up in the middle ofthe night and been unable to fall back asleep because your mind is racing with all the thingsyou've got on your to do list you're certainly not alone. The middle of the night sleeplesspanic cycle is one some of us know all too well, but why do we wake up in the first placeand suddenly go into panic modeé Panic attacks aren't simply moments of anxiety,thinking about that deadline that's coming
up a little faster than you'd like. Feelingshaky, short of breath, or dizzy can be a sign that you're having a panic attack.But there are also physiological effects to panic attacks, including an increased heartrate and vascular reactions that can lead to a tingly sensation. Panic attacks can come on completely withoutwarning. You can be watching TV and be hit with an array of symptoms including increasedheart rate, shortness of breath, and an acute fear of dying completely without warning. Our subconscious mind is a big part of theproblem. After experiencing something traumatic
that led you to panic, your subconscious mindcan mimic that pattern and send you into panic mode once you're removed from the situation.And because panic attacks can be brought on at the subconscious level, you don't haveto be awake to experience one. Panic attacks can hit when you're asleep,sometimes sparked by dreams or nightmares that call back to the same subconscious patternsthat bring panic attacks on for no reason while you're watching TV. The psychologicaland physiological reactions rapid heart rate, shortness of breath, dizziness, andsweating can combine to wake you up and persist for minutes. This can start a cycleof insomnia: you worry about what will happen
if you lose sleep, but can't sleep, so youworry more. Being isolated in a dark, quiet room (i.e. your bedroom at night) doesn'thelp alleviate the sudden stress of waking up in a panic. Dealing with panic attacks isn't easy, butthere are some tips and tricks to breaking the midnight insomnia cycle. Experts say thatgetting out of bed, out of your bedroom, and doing something to dispel negative thoughtsuntil you're really tired enough to fall asleep is best. Do you guys have any tricks for dealing withthose late night bouts of sleeplessnessé
Let us know in the comments below or you cancatch me on Twitter as @astVintageSpace. And don't forget to subscribe for more DNewsevery day of the week.