It is almost common sense that adequate sleep is good for health. But many modern people cannot have high-quality sleep. Why is it so difficult to get a good night's sleep? Russell Foster, a professor of neuroscience from the University of Oxford, shared his research in "Perfect Time", using convincing scientific facts to show the amazing impact that different times of the day may have on our health, and proposed the concept of "perfect time" in line with the biological clock to achieve twice the result with half the effort. Biological clock science is not only about sleep, but also affects human cognitive ability, memory, immunity, metabolism, mental illness, etc.
It is almost common sense that adequate sleep is good for health. But many modern people cannot have high-quality sleep. Why is it so difficult to get a good night's sleep? Russell Foster, a professor of neuroscience from the University of Oxford, shared his research in "Perfect Time", using convincing scientific facts to show the amazing impact that different times of the day may have on our health, and proposed the concept of "perfect time" in line with the biological clock to achieve twice the result with half the effort. Biological clock science is not only about sleep, but also affects human cognitive ability, memory, immunity, metabolism, mental illness, etc.
Sleep time vs. sleep quality: You think you have enough sleep, but it is actually just "shallow drifting"
Let me tell you a little-known fact: Even if you sleep for 8 hours a day, you may still be exhausted! This may be because you don't have enough deep sleep time. Sleep is not a simple "close your eyes", but is divided into multiple stages, including light sleep, deep sleep and rapid eye movement (REM) sleep.
Among them, deep sleep is the most important "recharge" stage, which not only allows the body to repair damaged tissues, but also helps the brain remove metabolic waste and improve memory.
Scientific research shows that the optimal duration of deep sleep for adults should account for 15% to 25% of the total sleep time. That is, if you sleep 7 hours a day, you need at least 1 to 1.5 hours of deep sleep to really restore your energy. If you don't get enough deep sleep, even if you sleep for 10 hours, you will still feel exhausted when you wake up. Sleep is essential to the health and function of the brain.
Here are some benefits of sleep for the brain:
- Memory consolidation: During sleep, the brain reorganizes and consolidates the information learned during the day, which helps to form long-term memories.
- Emotional regulation: Adequate sleep helps regulate emotions and reduces the risk of anxiety and depression. Cognitive function: Sleep helps improve cognitive functions such as attention, decision-making ability and creativity.
- Waste removal: During sleep, the brain's cleaning mechanism is more active, which helps to remove waste and harmful substances accumulated during the day.
- Neuroprotection: A good sleep pattern may help prevent certain neurodegenerative diseases, such as Alzheimer's disease.
- Restoring energy: Sleep is an important time for the brain and body to restore energy, which helps to be energetic and efficient the next day.
- Promote learning: Sleep is essential to the learning process and helps to master new skills and knowledge.
- Immune system support: Sufficient sleep helps maintain the normal function of the immune system and resist disease.
- Cell repair: During sleep, the cell repair process in the brain and body is more active.
- Mental health: Long-term lack of sleep may increase the risk of mental health problems, such as mood disorders and cognitive decline.
Damage to cerebral blood vessels from lack of sleep
Increased blood pressure
Sleep is a blood pressure regulator, and good sleep helps maintain stable blood pressure. During sleep, the body enters a "energy-saving mode", with a slower heart rate and lower blood pressure, which provides cerebral blood vessels with an opportunity to rest and recover. If you lack sleep for a long time, especially the lack of deep sleep at night, it will lead to a disorder in the blood pressure regulation mechanism, continuous increase in blood pressure, and increase the risk of stroke.
Decreased vascular elasticity
Long-term lack of adequate sleep will lead to impaired vascular endothelial function and decreased vascular elasticity. The vascular endothelium is the innermost layer of the blood vessels, which can secrete some substances to regulate the contraction and expansion of blood vessels. Lack of sleep will cause the secretion of these substances to be unbalanced, causing the blood vessels to become stiff, lose their original elasticity, and be more prone to rupture or blockage, thereby causing a stroke.
Increased inflammatory response
Lack of sleep can also trigger the body's inflammatory response. Inflammation is a defensive response of the body to injury or infection, but excessive inflammatory response can damage cerebral blood vessels. Inflammatory cells and inflammatory mediators invade the walls of cerebral blood vessels, causing thickening of the walls and plaque formation, increasing the risk of stroke.
Sleep is closely related to brain health. We must understand and protect the brain from the perspective of brain science, and promote brain health through regular work and rest, creating a comfortable sleeping environment, relaxing the body and mind, and exercising moderately.