Good
morning girls!
I found
this article and I thought it was interesting because the sleep disorders are
frequent in our society and also because people usually think that sleep is a
waste of time and here there are some reasons to sleep correctly ;)
I hope you
enjoy it!
Too
Little Or Too Much Sleep?
Updated May 2008 - A study just published in the journalSLEEP has attempted to quantify the
relationship between duration of sleep and obesity for both children and adults
using cross-sectional research from around the world. The study shows that
children and adults who are short sleepers have a consistent increased risk of
obesity.
Francesco P. Cappuccio,
MD, of Warwick Medical School
and colleagues identified 12 studies on children and 17 studies on adults that
included the following criteria: report of duration of sleep as exposure, body
mass index (BMI) as continuous outcome and prevalence of obesity as categorical
outcome, number of participants, age and gender.
Dr. Cappuccio said that
the study showed a consistent pattern of increased likelihood of being a short
sleeper for people who are obese, both children and adults.
"By appraising the
world literature, we were able to show some heterogeneity amongst studies in
the world. However, there is a striking consistent overall association, in that
both obese children and adults had a significantly increased risk of being
short sleepers compared to normal weight individuals.
The size of the
association was comparable (1.89-fold increase in children and 1.55-fold
increase in adults). This study is important as it confirms that this
association is strong and might be of public health relevance. However, it also
raises the unanswered question yet of whether this is a cause-effect
association. Only prospective longitudinal studies will be able to address the
outstanding question," said Dr. Cappuccio.
Sleep and cardiovascular
disease
Research from the University of Warwick and University College London
published in SLEEP found that both lack of and too much
sleep can more than double the risk of death from cardiovascular disease.
Researchers studied the
impact of sleep patterns on mortality among 10 308 civil servants included in
the "Whitehall II" cohort at two points in their lives (1985-1988 and
1992-1993). Having adjusted for factors such as age, sex, marital status,
employment grade, smoking status, physical activity, alcohol consumption,
self-rated health, body mass index, blood pressure, cholesterol and other
physical illness researchers were able to identify the effect of changes in
sleep patterns. They found that those who had cut their sleeping time from the
recommended seven hours when first recorded to five hours or less demonstrated
by 2004 a
1.7 fold increased risk in mortality from all causes and a two-fold increased
risk of death from cardiovascular disease.
Professor Francesco
Cappuccio of Warwick
Medical School
said:
"Fewer hours sleep
and greater levels of sleep disturbance have become widespread in
industrialized societies. This change, largely the result of sleep curtailment
to create more time for leisure and shift-work, has meant that reports of
fatigue, tiredness and excessive daytime sleepiness are more common than a few
decades ago. Sleep represents the daily process of physiological restitution
and recovery, and lack of sleep has far-reaching effects."
The researchers also
found that too much sleep was associated with increased mortality with
individuals describing an increase in sleep duration to 8 hours or more a night
more than twice as likely to die but predominantly from non-cardiovascular
causes.
Dr Jane E. Ferrie from University College London
Medical School
analysed data from 10 308 volunteers between 35 and 55 years of age. Baseline
screening (Phase 1) conducted between 1985 and 1988 involved a clinical examination
and a self-administered questionnaire. Data collected at Phase 3 (1992-1993)
also included a clinical examination (8104 participants) and questionnaire
(8642 participants).
Results indicated
U-shaped associations between sleep at Phase 1 and Phase 3 and subsequent
cardiovascular and non-cardiovascular mortality from all causes. A 110 per cent
excess risk was identified in both cases: cardiac mortality associated with a
decrease in sleep duration among those sleeping six, seven or eight hours at Phase
1; and non-cardiac mortality with increase in sleep duration among those
sleeping seven or eight hours. These associations remained largely the same
after adjustment for socio-demographic factors, existing mortality and
health-related behaviors.
Francesco Cappuccio
explained:
"Short sleep has
been shown to be a risk factor for weight gain, hypertension and Type 2
diabetes sometimes leading to mortality but in contrast to the short
sleep-mortality association it appears that no potential mechanisms by which
long sleep could be associated with increased mortality have yet been
investigated. Some candidate causes for this include depression, low
socioeconomic status and cancer-related fatigue."
"In terms of
prevention, our findings indicate that consistently sleeping around 7 hours per
night is optimal for health and a sustained reduction may predispose to
ill-health."
Optimum Sleep
The American Academy
of Sleep Medicine offers the following advice on how to get an optimal night's
sleep:
- Follow a consistent bedtime routine.
- Establish a relaxing setting at bedtime.
- Get a full night's sleep every night.
- Avoid foods or drinks that contain caffeine, as well as any
medicine that has a stimulant, prior to bedtime.
- Do not go to bed hungry, but don't eat a big meal before bedtime
either.
- Avoid any rigorous exercise within six hours of your bedtime.
- Make your bedroom quiet, dark and a little bit cool.
- Get up at the same time every morning.