Here’s how much sleep you really need for optimal cognition and well-being

of Barbara Jacquelyn Sahakian, Christelle Langley, Jianfeng Feng and Wei Cheng,

Most of us struggle to think positively after a good night’s sleep – foggy and unable to function as we normally would at school, university or work. You may notice that you are not paying enough attention, or that your memory is not very similar. Decades of poor sleep, however, can lead to cognitive impairment.

Poor sleep also affects people’s moods and attitudes, whether they are young or old great wine. So how much sleep does he get? brain need to work effectively in the long run? Our latest research study, published in Aged agerespond.

Sleep is an important part of maintaining normal brain function. The brain regenerates and recharges itself during sleep. As well as eliminating the issues of toxic waste and boosting us immune systemsleep is also the key to “strengthen memory“As new memory components depending on the elements we change are transformed into long-term memory.

The better figure and quality of sleep allows us to have more energy and a better quality of life. It also allows us to be more creative and thoughtful.

When looking at infants aged three to 12 months, researchers noticed that good sleep was associated with good natural results in the first year of life, such as being able to adapt to new circumstances or adjust our emotions well.

These are the basic building blocks for understanding, including “easy to understand” (our ability to change vision easily), and are related to the enjoyment of life in the future.

Sleep seems to be routinely associated with a “memory network” (DMN), which includes areas that are active when we are awake but do not perform any specific activity, such as resting while our mind is wandering. This network contains their locations essential to cognitive functionlike them posterior cingulate cortex (which shuts down during cognitive functions), parietal lobes (which process sensory information) and anterior cortex (which is involved in coordination and coordination).

There are indications that, in adolescents and young adults, poor sleep quality can be attributed to changes in collaboration in this network. This is as important as our brain they are still in development to the end of adolescence and the beginning of adolescence.

Disruptions in this network can lead to knock-on effects on cognition, such as interfering with the concentration and control of memory source, and further cognitive processing.

Changes in sleep patterns, including difficulty falling and falling asleep, are important characteristics of the aging process. These parts of the bed are the perfect contribution of a candidate cognitive decline and dementia in the elderly.

Get the right amount

Our study aims to increase our understanding of the relationship between sleep, comprehension and well-being. We found that inadequate sleep and overdose caused a cognitive impairment of middle-aged to older adults of nearly 500,000 of UK BioBank. However, we have not studied children and adolescents, and since their brains are developing, they may have different needs for longer sleep periods.

The main thing we found was seven hours of sleep every night is better, with more or less that brings some benefits to understanding and mental health. In fact, we found that people who slept this number did — on average — better on cognitive tests (including speed control, visual acuity and memory) than those who slept less or more . Individuals also need seven hours of sleep on a regular basis, without much time shifting.

That said, we all respond a little differently to insomnia. We found that the relationship between sleep duration, cognition and mental health is mediated by genes and brain systems. We note that the areas of the brain most affected by insomnia include the hippocampus, which is known for its role. learning and memoryand areas of the frontal cortex, which are involved in controlling emotions.

But although sleep can affect our brain, it can function in a different way. It may be that the age-related decline in brain function in the sleep and wake system contributes to sleep problems in later life. It can, for example, reduce production as well inflammation of melatonin, a hormone that helps regulate sleep patterns in the elderly. This finding seems to be supported by some of the evidence presented there it is a link between sleep duration and the risk of developing Alzheimer’s disease and dementia.

While seven hours of sleep is the best protection against dementia, our research shows that getting enough sleep can help reduce the symptoms of dementia by protecting the brain. This highlights the importance of long-term sleep management in older patients with dementia and dementia to improve their cognitive, mental health and well-being.

So what can we do to improve our sleep for better understanding and enjoyment of our daily lives?

A good start is to make sure the temperature and ventilation in your bedroom is good — it should be cool and airy. You should also avoid heavy drinking and stimulants before going to bed. Well, you should be calm and relaxed when trying to sleep. Thinking about something fun and relaxing, like the last time you were at the beach, works for many people.

Techniques such as apps or devices can also be useful mental health and to monitor sleep patterns and ensure consistent sleep duration.

To enjoy life and to do a good job in daily life, you may want to monitor your sleep patterns to make sure you get seven hours of sleep on a regular basis.

Seven hours of sleep is good for moderate to severe aging, researchers say

Learn more:
Yuzhu Li et al. Aged age (2022). DOI: 10.1038 / s43587-022-00210-2

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