"Succéläkarens five best tips for good sleep"
"Both for short – and long – sleep increases the risk of developing and dying from cardiovascular disease."
"The conclusion drawn by researchers who have examined several sömnstudier."
"– the Analysis shows the classic u-shaped relationship between sömnlängd and cardiovascular disease, " says Torbjörn Åkerstedt, professor of behavioral psychology."
"Both the one who sleeps too little and sleeping too much are more at risk for contracting and dying from cardiovascular disease, when comparing with normal sömnlängd of six to eight hours per night."
"It shows a meta-analysis of eleven studies conducted at the Onassis Cardiac Surgery Center in Athens, Greece.n► The who sleep a bit less than six hours a night are 11 percent higher risk.n► The sleeping a long time – more than nine hours – has a 32 percent increased risk."
"Torbjörn Åkerstedt, one of Sweden's foremost sömnforskare and senior professor of behavioral psychology at the Karolinska institute, comments on the meta-analysis."
"– it shows The classic u-shaped relationship between sömnlängd and cardiovascular disease. There is a known connection. We have ourselves found this link in a couple of our studies, " he says."
"Why increase the risk of incidence and mortality from cardiovascular disease, when you sleep a bit?"
"– of course It is, so sleep, we have to load up the system. And sleep deprivation leads to an increased immunaktivering, increased blood lipids, and impaired blodsockerhantering with the risk for impaired insulin sensitivity."
"Why increase the risk even when you sleep long?"
"– There is no one as been able to demonstrate mechanisms. But most scientists are probably pretty much agree that long sleep does not cause cardiovascular disease, but cardiovascular disease is causing the long sleep. You will be tired and sleep longer, " says Torbjörn Åkerstedt."
"The longer you sleep, the more alert one becomes – but only up to eight hours. You sleep longer, you become more tired, " he explains."
"– When you are a långsovare so it is something that does not work."
"In people who sleep a long time, nine to ten hours, has been found an increase in the neurotransmitters from the immune system."
"– talking about a low grade inflammation in the body, which are not noticeable when the immune system is överaktiverat."
"How long should we sleep to keep us healthy?"
"– It is one of our huvudfrågställningar that we are trying to answer. There we end up at time and time again is that the optimum is seven hours. The risk to die increases already after seven hours, but the difference between seven and eight hours is almost non-existent, " says Torbjörn Åkerstedt."
"It is only after eight, nine hours of sleep that one can see a significant difference in the morbidity and mortality from cardiovascular disease," he explains."
"The optimal sömnbehovet also depends on how efficient your sleep is, and on the person's age."
"– With increasing age, it seems that you need less sleep and we keep on to investigate in a large study now."
"Young people need much more sleep than older people."
"– It seems as if there is a difference of 1.5 hours. While the 60-year-olds can handle themselves in just over six hours so need the 30-year-olds over eight hours. And because they never get it so they are always tired, " says Torbjörn Åkerstedt."
"If you are over 60 should therefore get by on around six hours sleep."
"– that which determines if you receive enough sleep is if one is alert and happy during the day. The mood is also controlled by the sleep."
"Sleep deprivation and sleep disorders increases not only the risk of cardiovascular disease and diabetes, but also for this disease, and virtually everything that is related to stress, such as depression, says Torbjörn Åkerstedt."
"anyone who wants to sleep better should be physical active and moving around a lot during the daytime."
"– There has always been a connection between physical activity and sleep. Physically active people sleep better than physically inactive, " he says."
"British succéläkaren Rangan Chatterjees best sömntips"
"✓ If you sleep bad ..."
"– you Drink coffee in the afternoon stops the caffeine remains in the body until midnight. So drink your last cup at 12 noon on the day, test it for a week first and see if you sleep better. You can almost always improve someone's sleep with small lifestyle changes.n✓ Rangan mean that 95% of those who have trouble sleeping do something during the day that makes sleeping problems."
"– Man needs, for example, natural light each day in order to sleep well. And we need such a large difference between the highest and lowest level of lux (light is measured in) as possible. A dark room has 0 lux, in an office environment, it is about 500-800 lux, an overcast day is 10,000 lux and sunlight is 30 000 lux."