The 4 Pillars of Health

I did not research much into this area. I believe the available information in the internet should be rather general and nothing controversial. As such, I will only provide a very brief write-up on this. If I come across anything interesting I will post in the blog section.

How much sleep do I need in a day?

The recommended length of sleep for adults is between 7 to 9 hours daily. Children and teens will need more sleep. Here is a good article on this topic https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need

Can I catch up on my sleep during weekends?

Many people think that they can pay their sleep debt during weekends by sleeping in longer. However, research studies have shown that even if your average duration of sleep per week is within the recommended range of 7 to 9 hours, you will still suffer the consequences of sleep deprivation during the workweek.

Sleep debt increases energy intake after dinner and reduces insulin sensitivity. Catching up on sleep during weekends will not help to prevent weight gain or improve insulin sensitivity.

https://www.cell.com/current-biology/pdfExtended/S0960-9822(19)30098-3

Is snoring a precursor to something else?

Snoring usually means there is some kind of blockage in your windpipe when you breathe during sleep. It might be a sign of something more serious.

According to a study on snoring and risk of CVD, snorers with risk factors (hypertension, diabetes, obesity, smoking, high serum cholesterol level) were found to have a higher morbidity and mortality for cardiovascular disease than non-snorers with risk factors. However, snorers and non-snorers without risk factors showed no difference.

https://www.sciencedirect.com/science/article/abs/pii/0167527391902973

Another study found habitual snoring to be a mild but significant risk factor for stroke and coronary heart disease. Snoring also appears to be a predictor for CVD and all-cause mortality.

https://www.sciencedirect.com/science/article/abs/pii/S0021915014002317

If you (or your partner) are not getting proper rest because of your snoring, you might want to visit a sleep clinic for an evaluation.

What important processes take place during sleep?

Our brain processes and reorganizes the day’s input and stores some in long term memory.

Hormones become active during sleep, such as melatonin which controls sleep patterns and growth hormone which helps to repair the body and help it to grow. It is also a time for your sympathetic nervous system to relax. Our immune system releases cytokines to fight inflammation in the body when we rest at night.

You can easily find more information about the importance of sleep from the internet.