It can impair your memory, slow your reaction time and weaken your immune system.
The consequences of sleep deprivation are many and well documented, and most people now know that the number of hours horizontally is crucial to our health.
In general, scientists agree that the adult brain needs 7 to 9 hours of sleep to complete its important night work and be ready for the challenges of the next day.
But now British researchers from University College London, among others, have figured out how many hours we need at least if we are 50 or older to prevent an increased risk of serious diseases – and ultimately premature death.
Participants followed for decades
In the study, the researchers looked at 7,864 British civil servants aged 50, 60 and 70 from the Whitehall II study, which has been following the participants since 1985.
The study participants were asked how many hours of sleep they got on a typical weeknight, and 4,000 of them wore sleep trackers.
The researchers found that study participants who slept five hours or less were 30-40 percent more likely to develop two or more chronic diseases over time, compared with those who slept seven hours.
They also found that sleeping five hours or less at age 50 increased the risk of dying by 25 percent over the following 25 years. Sleeping less increases the risk of chronic diseases, which also increases the chance of dying prematurely.
Science tips for better sleep
According to researchers, lack of sleep increases the risk of serious diseases such as cancer, diabetes and heart attacks.
But they also state that the study has some limitations, such as the participants’ self-reported data, and the fact that all of the trial participants were civil servants from the London area, with few non-white participants.
Nevertheless, they believe that the conclusion again underlines the importance of a good night’s sleep.
‘For a good night’s sleep, it is important to promote sleep hygiene by, for example, keeping the bedroom quiet and dark and the temperature comfortable. It is also recommended to remove electronic devices and not eat large meals before bedtime. Exercise and exposure to light during the day can also promote good sleep,” said lead researcher Dr. Severine Sabia in a press release.