Why do a lot of sleep - too bad. Harvard version

I sleep a lot (more than 8 hours) - it is bad or good? Scientists from Harvard University believe that excess of sleep as fatal for memory and thinking as a drawback. Why? Learn from this article.

recently, we introduced you have to research Huffington Post about the consequences of lack of sleep. It turned out that only one day sleep deprivation can lead to overeating, deterioration of attention and memory, excessive emotional irritability and other negative consequences. If enough sleep regularly, it increases the risk of stroke, obesity, diabetes and other clinical changes in the body.

But as it turned out recently, scientists at Harvard University, the excess of sleep is equally suicidal than disadvantage.

IN study, Under the direction of Elizabeth Devore (Elizabeth Devore), attended by a group of women, members of a large prospective study of US nurses' health. In the period from 1986 to 2000, studied the habits of the subjects in relation to sleep, they were interviewed three times about memory and thinking over the past six years.

Devore and her colleagues found that women sleeping at night and less than 5 hours, and sleeping more than 9 hours, lower productivity than those who adhere to the rules and sleeping for 7-8 hours. In addition, it was found that lack of sleep and excess makes the subjects psychologically two years older, compared with volonterkami, sleeping 7-8 hours.

Our research has shown that adherence to sleep (7-8 hours - the average rate) can help to keep the memory; clinical interventions based on the sleep therapy, must be studied, as they can help to avoid mental deterioration.

Why memory?

This and a number of previous studies show that people nevysypayuschihsya higher blood pressure, diabetes is common and narrowing of the blood vessels. As a consequence, reduced blood flow to the brain, which, to be effective, needs oxygen and glucose.

Lack of sleep can impair memory and otherwise. It was found that in mice, which was deprived of sleep, intense forms a transmembrane protein beta-amyloid. In humans, beta-amyloid - the basis of amyloid plaques in Alzheimer's disease. Their concentration in the brain leads to a deterioration of memory and thinking, and increases the risk of dementia.

Much is not enough

Does this mean that in order to preserve the memory and other cognitive functions, you need to sleep more? It turns out, no.

According to scientists, people who spend in bed more than 9-10 hours a day, have poor quality Sleep. But the quality of sleep, in turn, also affects memory and thinking.

Thus, a lot of sleep is just as bad as not enough.

12 steps to a perfect sleep

1. Observe mode. Lie down and wake up at the same time. Get a pleasant experience "before going to bed." For example, a relaxing bath.
2. The beds can sleep or sex. Do not read, do not watch TV and do not eat in bed.
3. If you can not fall asleep within 15-20 minutes, get up and walk around the house. Go do something calming. For example, read a nightlight. Do not turn on the computer or television - the light from the monitor or screen, on the contrary, excite, instead of "lull". Feeling sleepy, go back to bed. Do not put the alarm clock forward when asleep later than planned.
4. Exercise. Bring in your schedule at least 45 minutes of daily exercise. In the morning, doing exercises, and before going to bed to do yoga to relax the body and mind.
5. If possible, plan to perform complex stressful tasks for the first half of the day. Deciding to them at the time of going to sleep, you will feel calm and peaceful.
6. Do not go to bed hungry. But do not eat right before bedtime. I wanted to eat at night? Eat an apple or a light salad.
7. Do not consume caffeine at least 2 hours before bedtime.
8. Do not drink for the night, so as not to wake up and not to run to the toilet.
9. Do not drink alcohol at dinner. Many people think that it helps to relax, in fact, only alcohol impairs sleep.
10. Make sure your bed is comfortable, and the room - dark and quiet. Use, for example, a mask and ear plugs to sleep.
11. Correct breathing before going to bed: a slow deep breath and exhale.
12. Doze off during the day - useful. The main thing - do not overdo it. About how much and how to nap, read here.