Thus, despite the research findings, it seems that “one size fits all” may not be the solution. “Compared to adults with ‘normal’ sleep duration, those who report short sleep seem to be more likely to develop obesity, diabetes and cardiovascular disease,” says Dr. Greg Potter, a sleep and circadian rhythm specialist. Similarly, those who sleep a lot “tend to be at greater risk for many of the same diseases – both short and long sleep are somewhat associated with cognitive impairment.” Recent studies have shown an association between excessive sleep and dementia in the elderly. But when it comes to the benefits of seven hours, Dr. Potter adds, “Genetics affect the need for sleep. “There are a very small number of people who have genetically short sleep and need less than six hours of sleep a night.” He also points out that our constant health also affects our sleep. “People with inflammatory disorders or mild infections may need more sleep to help regulate activity in the immune system.” Location and season are also factors. “Your body clock is affected by when the sun rises, so it is no surprise that people living farther from Ecuador have a shorter biological night,” he adds. The National Sleep Foundation’s current guidelines recommend that most adults between the ages of 18 and 64 do seven to nine hours of blindfolding a night “but the guidelines also acknowledge that sometimes a little less or a little more than this is best “, Says Dr. Potter. However, for those who have the magic seven hours, it seems to work like a charm. Faren Morgan, a 35-year-old fitness trainer from London and a member of the Coldstream Guard, says: “I discovered my seven-hour sleep program during my training in the British Army. “The seven hours allow my body to fully recover from the activity of the previous day and helps my physical performance the next day,” he explains. He also discovered that whether he slept more or less, his energy levels were negatively affected. Its night mode is designed to ensure a consistent sleep. “I always make sure to turn on my phone silently two hours before bed and not have a phone or TV in the bedroom.” We can not all be so purposeful when it comes to achieving the magic seven – those with young children, health problems, snoring partners or demanding jobs may find that they have fewer options. But to maximize what we have, it is important to understand the stages of sleep, says Dr. Verena Senn. “There are four stages of sleep that are repeated throughout our sleep cycle each night and are vital to our physical and cognitive health,” he explains. “Three of these stages fall into the non-REM phase (slow eye movement) and one into the REM phase (rapid eye movement). The first stage is non-REM sleep – “you are in a light sleep state and you can wake up very easily,” says Dr. Senn. “Your heart rate, eye movements and breathing are slow and your muscles will begin to relax. This stage lasts about 10 minutes “. The second stage, non-REM sleep, means that “you are still in a state of light sleep. Your muscles become more relaxed. Explosions of brainwave activity may occur – this stage lasts from 30 to 60 minutes. The third stage means that you are in a deep sleep. “Your heart rate and breathing will be at their slowest. This stage is extremely important for the health and energy of your immune system and your muscles will begin to recover. “It’s usually difficult to wake you up at this stage, which takes 20 to 40 minutes.” Finally, the fourth stage is REM sleep – “this usually happens for 90 minutes in your sleep cycle and is vital to consolidating memory,” says Dr. Senn. “Then the dream happens.” To restore rest, all stages are important. But, Senn adds, “In your forties, new sleep disturbances may arise, such as sleep apnea, poor sleep quality, daytime fatigue, hormone changes, and reduced melatonin production. “Older people tend to have less sleep during the night, but strong inclinations for sleep during the day. They experience mainly light stage sleep one or second stage and often do not have deep sleep in the third stage “.
