Sleep enough or sleep a lot

Sleep enough or sleep a lot

Sleep enough or sleep a lot, have ever think obout it?, or  you just do it and let it flow, but if you still on diet program you pay attention for it. Sleep duration is a fundamental factor that inflict to your healthy status. so should we sleep like paleo people did?, we don't even know how they did it right ?

A lot of research and study  had been conducted to find  correlations between sleep duration with body weight gain and the correlation  between sleep with the risk of death in the future. A study conducted by the University Wincosin, the United States found that a person's sleep the duration can affect  Body Mass Index (BMI). The study was conducted on 1,024 volunteers aged 30-60 years. In this research, the habit of sleeping less than 7.7 hours associated with increased BMI, both in children, adolescents, and adults. how could it  happen? Apparently, after checking the levels of hormones in the study sample, it was found that sleep associated with changes in levels of a hormone called leptin and ghrelin.

Leptin is a hormone derived from fat cells that are reducing appetite. While Ghrelin is a peptide derived from the stomach actually increase appetite. Decreased sleep time from 8 hours to 5 hours on an average night time predicted a decrease 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 higher levels of ghrelin, the appetite will increase and may lead to obesity or overweight. Obesity increase risk for heart disease and blood vessels.

Research on sleep duration is also supported by previous research conducted by Kripke in California,  found that the risk of death increases when sleep 8 hours or more, or sleep less than 7 hours. Research involving more than 1 million individuals found that sleeping for 8, 9, 10 or more hours can increase the risk of dying from heart disease and blood vessels in both women and men. Frequent use of sleeping pills for insomnia control is also associated with an increased risk of death. Well, how long ago the best time to sleep? In this study, the lowest mortality was found in women and men who have a 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 as naturally as possible, such as a warm bath, drinking a cup of hot chocolate, or read light readings can relax the muscles of your body making it easier to fall asleep.


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