You probably already knew that poor and short sleep is not very good for your health. But it turns out to be even worse: a study by Oxford Academic shows that a laundry list of diseases and disorders are associated with poor sleep quality and a relatively short sleep duration .
“Bad sleep is the mother of all health problems,” says Suzanne van Pelt van Smart Health. Those who don’t get enough sleep have a higher risk of weight gain, type 2 diabetes, heart disease, depression and anxiety.
How many hours should you sleep?
The advice for adults is to nap between seven and nine hours a night. In addition to getting enough sleep, sleep quality is also important. Both are necessary for good health. In the Netherlands we have many bad sleepers: according to the RIVM, one in five Dutch people aged 12 and older suffers from sleeping problems. Women have more sleep problems than men: 26 percent versus 16 percent.
Relationship between sleep and obesity
Sleep is both a cause and a consequence of weight gain. Those who sleep for less than six hours are 45 percent more likely to be obese than those who sleep seven to nine hours a night. But it also works the other way around: obesity also causes sleeping problems. People with obesity have an increased risk of sleep disordered breathing (SDB). As many as 50 percent of adults with SDB show signs of insomnia.
Other benefits of a good night’s sleep
Adults with diabetes who tap seven to eight hours a day have the lowest risk of developing type 2 diabetes and heart disease. Sleep quality also has an effect on the immune system. Good sleep is associated with a reduced risk of infection.
In addition to physical ailments, sleep also leaves its mark on mental health. When someone has a good night’s sleep on a regular basis, the chance of depression, anxiety and difficulty concentrating is lower than when someone has poor sleep quality.
Finally, something about the power nap, which is regularly a topic of discussion: to do or not to do? There is good news for those who cannot do without their nap. According to this study, afternoon naps of less than thirty minutes make you more alert during the day. And that in turn leads to better performance in the workplace.
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This is what happens when you sleep less than six hours