Good Lifestyle

It is not a secret for anyone that not catching enough Zzz can wreak havoc on your health. The National Institute of the Heart, Blood and Lung warns that sleeping deficiency can cause heart disease, high blood pressure, diabetes , obesity, kidney problems and even depression. However, blocking too much Sleep can also be bad for you. New research indicates that the repetition strike once too often can actually increase your risk of death.

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Having more than eight hours of sleep per night is linked to a greater risk of death.

More than 170 diseases, including Parkinson's disease and kidney failure, have been linked to poor sleep quality in a new meta-analysis.

After having analyzed the sleep data of 88,461 adults from the British biobank, the researchers found that long periods of sleep cause a greater risk of death, compared to short durations. Their results appear in the newspaper Health data science .

Taking less than seven hours of sleep per night has been defined as "short durations", while sleep for more than nine hours per night has been classified as "long durations". The two groups run a higher risk of mortality than their peers who were sleeping for seven to eight hours per night.

The short -lived group had a 14% increased the risk of death - Although significant, they were surprisingly better off than those who slept. The long -term group was associated with a 34 percent an increased risk of death .

The researchers awarded 172 diseases to poor sleep during the average monitoring period of 6.8 years. Physical debility, fibrosis and liver cirrhosis were one of the 42 diseases that have shown "at least a risk of doubled illness," noted the authors. In addition, 92 diseases had more than 20% of their risk linked to poor sleep. These include Parkinson, type 2 diabetes and acute renal failure.

An inadequate quality of sleep "has contributed to a number of types of diseases with a substantial attributable disease charge, stressing that a complete control of several sleep traits is necessary and can cause considerable health services," concluded the authors.

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Another study revealed that naps of more than 30 minutes also increase the risk of mortality.

How long the nap may also indicate your risk of mortality, according to a study published in the journal Sleep . The researchers followed diurnal sleep habits of nearly 87,000 people, aged 43 to 79, for seven days. Most people have made a 40 -minute daily nap.

However, their results have revealed that "longer naps, greater variability in the duration of daytime naps and higher percentages of naps around noon and early afternoon are associated with higher risk of mortality." More than 5,000 people died during the 11 -year follow -up period.

"These results highlight the potential importance of considering nap behaviors in the stratification of mortality risks in adults aged from the middle of the whole," wrote the authors.

According to The Sleep Foundation, the "ideal nap length, Between 20 and 30 minutes , should help you wake up refreshed without falling into a deep sleep. »»

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Here is the number of hours of sleep you should aim for:

For adults, Seven to nine o'clock Sleep is the ideal point, says the National Institute of Aging (NIA). In an investigation From the American Academy of Sleep Medicine (AASM), almost half of the participants admitted that they were counting on caffeine and the nap "to improve vigilance when they feel sleepy during the day".

"We recommend that adults sleep seven hours or more on a regular basis to make sure they wake up refreshed and ready to take the day to come," said Indira Gurubhagavatula , MD, Sleep Doctor and Aasm spokesperson. "If you feel excessive diurnal sleeping, or feelings of irritability, moan or even memory difficulties, it may be time to speak with your health professional of your sleep."

To resume your sleep, the NIA recommends:

• Limit the screen time and respect a relaxing bedtime routine
• Try going to bed / wake up almost at the same time every day
• Avoid caffeine and nap late during the day
• Do not eat big meals in two to three hours depending on the bedroom
• Keep your room at a comfortable temperature
• Do the regular exercise, but try not to train within two hours of bedtime

If your quality of sleep does not improve, talk to your doctor, who can discuss the potential underlying causes and develop a personalized plan for better sleep.