How long does it take to sleep?

A daily and severe problem

Perhaps many people have experienced such experiences. After not sleeping overnight, the next day, they fell into a state of stormy and unsightly thinking.

Sleep is an important part of maintaining the normal operation of the brain. It plays an important role in achieving cognitive functions and maintaining good mental health. During sleep, the brain will be reorganized and charged to help us keep brain health by removing toxic by -products. It not only enhances our immune system, but also the key to consolidating memory.

Therefore, lack of sleep can lead to many harm that cannot be ignored. Long -term poor sleep may lead to a decline in cognitive ability. A general point of view is that the decline in cognitive ability of the elderly and mental disorders are related to sleep disorders. In addition, bad sleep affects people's emotions and behaviors, which are the same for babies or elderly people.

The best sleep length and sleep quality can give us more energy and better health, helping the development of creativity and thinking. So, how long does it take to sleep for the human brain to ensure long -term normal operation?

In a new article published in the magazine of "Nature · Aging", scientists from China and Britain studied the sleep data of nearly 500,000 ages of nearly 500,000 in British Biological Bank, for this. The question is given the answer.

The best time for sleep

The regularity of sleep seems to be related to the "default network" (DMN) of the brain. The default network involves areas that we will be active when we are awake, but do not participate in specific tasks, such as when we are resting, our thinking is free. The default network includes some areas with important cognitive functions, such as the rear fastening leather layer that will be lost in cognitive tasks to handle the top leaves of sensory information, and the premium cortex involving planning and complex cognition.

Signs show that poor sleep may be related to the changes in connection in the default network in young people and young people. This is a critical relationship, because our brain is still in the developmental stage in the late adolescence and early adults. Therefore, the interrupt of the default network may cause chain reactions to cognition, such as interference attention and memory processing, and even more advanced cognitive processing.

As we grow older, we will see the changes in sleep mode, and people are beginning to become difficult to fall asleep and maintain sleep. The decline in sleep and the decline in quality is a significant feature of the aging process. These sleep disorders are likely to be a potential factor that leads to the decline in cognitive ability of the elderly and mental disorders.

In new studies, researchers sample the biological sample data of adults aged 38-73. After analyzing the sleep mode, mental health and happiness data of the participants, and allowing the participants to participate in a series of cognitive tests, the researchers generated brain imaging and genetic data for nearly 40,000 participants. By analyzing these data, the researchers found that sleeping 7 hours per night is the best time, and more or less sleep time brings less benefits to cognitive ability and mental health.

More specifically, research found that in terms of average, people who sleep for 7 hours have better or less performers in cognitive tests (including processing speed, visual attention, and memory). The good level of mental health is also the best. People who sleep longer or shorter will have more anxiety and depression symptoms, and the overall happiness will be worse. It is worth mentioning that one of the more critical points here is that we need to continue to maintain a 7 -hour sleep time. Do not have too much fluctuations, because the interruption of the sleep mode is related to the increase in inflammation, which makes the elderly prone to suffer from and with the inflammation. Aging -related diseases.

Researchers have also found that the relationship between sleeping, cognitive ability and mental health is dominated by genetic and brain structure. They noticed that the brain area, which was most affected by bad sleep, had the hippocampus that played an important role in learning and memory, and the premium -related ear cortex related to the top -down emotional control.

Improve sleep quality

So, what can we do to improve our sleep, so as to obtain the best cognition and health in daily life?

First of all, we can adjust the temperature and ventilation of the bedroom, so that it is very important to keep the bedroom cool and ventilation. In addition, we should also avoid drinking too much before going to bed, avoid watching thriller or other exciting content. Ideally, when we try to fall asleep, we should be in a state of peace and relaxation, and think about some happy and relaxed things, which has been proven to be effective for many people. In addition, we can also use some technical means, such as mobile phone apps or wearable devices to track our sleep mode to ensure that we can get 7 hours of sleep for a long time.

#Groupe OD creation:

Written: Sugar Beast

Capture: Wenwen

#Reference source:

https://theconVersation.com/sleep-heres--Much-You-Really-For-optimal-nd-Wellbeing-Newsarch-1818799

https://www.cam.ac.uk/research/news/seven-5 sleep-optimal-n-middle-and-te-say- resershttps://www.nature.com//www.nature.com//www.nature.com//www.nature.com/Articles/S43587-022-00210-2

#Image Source:

Cover: CDD20 / Pixabay

First figure: OpenClipart-Vectors / Pixabay

This article is reprinted from WeChat public account: "Principle" (ID: Principia1687) Author: Sugar Beast

Reprinted content only represents the author's point of view

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It does not represent the high energy office of the Chinese Academy of Sciences

Edit: Yizhou

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