After the holiday “holiday syndrome” believe that many people may appear, feel sleepy to raise the spirit of the poor state often last for a period of time to adjust back, many people may feel that it is because once we start work our sleep time with the holiday than will be greatly shortened, and this will naturally bring the problem of lack of energy, however In fact, excessive sleep can also be a problem. We can easily list many of the adverse effects of sleep deprivation on our body, mental health and body image, such as increased risk of cardiometabolic disease, increased risk of losing weight, endocrine effects, etc., which I believe we all understand.
It has been found that sleep deprivation can lead to increased levels of hormones such as leptin and growth hormone-releasing peptide, which can enhance appetite and promote intestinal motility, leading to problems such as obesity and abnormal glucose metabolism, as well as inducing an inflammatory response, which is closely related to cardiovascular disease.
What most people don’t understand is that sleeping too much is not a good thing, and it can be more harmful than we think.
I have seen an analysis in Medsci that summarized the results of 74 studies covering more than 3.34 million people, and the results showed that:
“There was a J-curve relationship between sleep duration and the risk of both death and cardiovascular disease, with the lowest risk of 7-8 hours of sleep per night.”
Not only did the researchers find that the association between less than seven hours of sleep per night and the risk of death or cardiovascular disease was not clear, but they also found that
When sleeping more than 8 hours instead “may appear moderate harm”. After this time frame, the longer you sleep, the higher the risk: 9 hours of sleep per night, the risk of death increases by 14%; 10 hours of sleep per night, the risk of death increases by 30%; and if you sleep more than 11 hours, the risk of death increases by as much as 47%.
The American Sleep Foundation’s nightly sleep recommendation for people aged 8-64 is 7-9 hours, and for people aged 65 and older, the recommendation is 7-8 hours per night. In addition to the length of sleep the quality of sleep is just as important, poor sleep quality increases the risk of coronary heart disease by 44%.
This large-scale analysis of the study is a good reminder of the relationship between excessive sleep and increased cardiovascular risk, but also to enable more people to understand that more sleep is not necessarily better.
As is our custom, we still have to make some “criticism” of the study mentioned today, and it is easy to make some assumptions about the causes based on the results, such as that too much sleep itself may mean that there is some chronic inflammation or anemia in the body, and therefore ultimately reflects that people who sleep more have higher health risks, while the specific mechanism of the association between sleep duration, sleep quality and cardiovascular disease and death is not particularly clear.
Such a result is obviously a blow to people who love to sleep, especially during the holidays, few people can let go of the opportunity to lie in bed and sleep more. I would suggest that when you have enough sleep in your daily life, it is best to maintain your usual habits during the holidays, rather than deliberately giving yourself too much sleep.
And for the trainers who work more overtime before and after the holidays, I would suggest that you take a good nap to help “recover”.
Because if you remember we mentioned a week of total sleep, when you stay up late or face a lack of sleep on certain days of the week, then the rest of the day and time to replenish, to achieve a good total sleep hours, then also can help reduce health risks
Sleep is a great way to help our mind and body recover from fatigue, but it should not be overused, as there are many other beneficial things in life that can help us achieve good physical and mental health. And for people who love fitness, when you sleep too much, because the motor nerve center is inhibited for a long time, so it will be more difficult to wake up and take longer to recover, which may affect the day’s training, and excessive sleep is not good for our heart and gut. And there is also an argument about more sleep to help lose weight, has also been popular for some time.
More sleep may help to lose weight, this point is in fact largely because when you sleep longer a day, then you wake up in the opportunity to eat and time will be shorter, and when you sleep too much may also affect your appetite, so this will be more conducive to us to maintain a calorie gap, indeed, we can say that sleep can help us to lose weight, because sleep is not eating but at the same time Because the basal metabolism is consuming calories, so sleep is obviously only possible to thin can not fat (such as sleeping beauty in the case of no nutritional input, normal sleep for a few weeks may have been thin to no one shape) but life is exercise, to sleep at a reasonable level, while maintaining a good level of daily activity, will be the best way for the body.