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The following content is provided by Aisle7 and is for informational purposes only. It is based on scientific studies, clinical experience, or usage as cited in each article. Hi-Health provides this information as a service but does not endorse it. In addition, Aisle7 does not recommend or endorse any specific products. Adults worldwide appear to be chronically sleep deprived, with people even bragging about how little sleep they need—but research suggests that the go-go lifestyle comes at a price.
To examine the effects of sleep deprivation, researchers enrolled healthy young adults into a short-term, laboratory-based study. Participants were randomly assigned to a sleep-restriction group or a normal-sleep control group. In the sleep-restricted group, participants began with two nights of ten hours of time in bed. This was followed by five nights of four hours of time in bed and one night of sleep recovery of zero, two, four, six, eight, or ten hours of time in bed.
The control group had ten hours of time in bed for the entire study. Several times per day throughout the study, participants performed 20 to 30 minute computer tests to measure alertness, brain function, and memory. As expected, measurements declined over time in the sleep-restricted group. The more nights of restricted sleep, the more poorly the participants performed on the tests.
And the fewer hours of sleep people were given to recover from sleep deprivation, the more poorly they performed on the tests. Even after eight and ten hours of sleep, participants failed to perform normally on tests of alertness, brain function, and memory. The authors concluded that complete recovery from chronic sleep deprivation requires more than ten hours of sleep in one night or multiple nights of recovery sleep.
On average, we get about one and a half fewer hours of sleep per night than we did a century ago. Suzanne Dixon, MPH, MS, RD , an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework.
She has delivered over invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Learn more about Healthnotes, the company. Keep out of reach of children.
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If you have or suspect a medical condition, are taking prescription drugs, or are pregnant or lactating. This product contains milk and soy. Formulated Supplementary Sports Food. Not suitable for children under 15 years of age or pregnant women.
Should only be used under medical or dietetic supervision. The food is not a sole source of nutrition and should be consumed in conjunction with a nutritious diet and an appropriate physical training or exercise program. With Optim Rewards, you start earning points on every item you purchase! Our new 3-in-1 program allows you to earn and spend rewards three ways — shop in stores, online or by phone.
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I accept these terms. The latest research suggests that the go-go lifestyle comes at a price. Studying sleep recovery To examine the effects of sleep deprivation, researchers enrolled healthy young adults into a short-term, laboratory-based study. Making sleep a priority On average, we get about one and a half fewer hours of sleep per night than we did a century ago. Even tiny amounts of light from a cell phone or alarm clock can suppress production of melatonin, the hormone our bodies make to bring on sleep.
Also keep bedroom temperatures cool. Create a bedtime routine. Taking a warm shower or bath, sipping herbal tea, or doing light stretches are all soothing practices. Keep consistent wake and sleep times. Avoid coffee, cola, or caffeinated tea after 12 noon. Cut back on computer and TV time before bed. Avoid alcohol and heavy meals in the evening. They prevent the deep sleep needed for good health. Try breathing in through your nose for a count of four, out through your mouth for eight, and repeating several times.
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