Khaberni - While research agrees on the importance of good sleep for body and brain health, recent scientific analyses reveal that excessive sleep may be linked to health risks that are just as important as those of sleep deprivation. Between these two extremes, it becomes clear that the quality and regularity of sleep are the decisive factors in achieving a health balance that enhances physical and psychological well-being.
During sleep hours, the body is not in a state of idleness as believed, but enters a state of "vital maintenance" that includes muscle recovery, cell repair, hormone regulation, and the consolidation of memories and emotions. The Healthy Sleep Foundation points out that the ideal sleep duration for adults ranges between 7 and 9 hours daily, with some individual exceptions.
The harm of staying up late does not appear immediately
Multiple studies indicate that chronic sleep deprivation is linked to an increased risk of heart disease, diabetes, mood disorders, and may increase the risk of death by up to 14%. Individuals in this condition suffer from poor concentration, irritation, and decline in cognitive performance.
In a scientific review published in the journal GeroScience, researchers found that sleeping more than 9 hours daily was associated with an increased death risk by up to 34%, along with an increased likelihood of depression, chronic pain, and obesity.
Nevertheless, researchers emphasize that excessive sleep is often a symptom rather than a cause, as it may result from underlying chronic illnesses such as hypothyroidism, depression, side effects of certain medications, or unhealthy lifestyle patterns.
The optimal healthy duration of sleep
Adults: 7–9 hours
Teenagers: 8–10 hours (due to ongoing brain growth)
Elderly: Their needs are similar to those of adults, but it is preferable to monitor sleep quality rather than quantity only.
Experts confirm that seven hours of continuous sleep in a quiet and dark environment is more beneficial than nine hours of interrupted and irregular sleep. Regularity in sleep and wake-up times is crucial in supporting the biological clock.
Simple steps to improve sleep quality:
Regularity: Set a fixed time each day for sleep and waking up, even on holidays
Natural light exposure during the day: Especially in the morning to promote the secretion of the melatonin hormone at night
Avoid screens before bed: Replace them with reading a book or taking a warm bath
Listen to the body: If fatigue persists despite adequate sleep or symptoms such as snoring or nighttime choking occur, it is advisable to consult a doctor for the possibility of sleep apnea.
