We believed that the secret to rest was sleeping eight hours. A study has shown that we forget a big element

One of the mantras most repeated ad nauseum in the field of health is related to the need to sleep at least eight hours nightly. A goal that has been widely studied with the repercussions that failure to meet it may have. But now we have seen how the regularity in sleep is a much more powerful preacher of long-term health than mere duration.

It’s when you sleep. Although we had very ‘glorified’ how much sleep we have to, trying to make up for lost hours on the weekendthe reality is that the important thing is to have good consistency, as is the case with many other processes.

The regularity. The scientific consensus on this paradigm shift is gaining strength, and the last major proof is published by the National Sleep Foundation with an article that points to this regularity as one of the most forgotten components of our nocturnal habits.

The key here lies in the internal clock, since we must remember that the time of waking up and early exposure to natural light is what activates our internal system with the cortisol release. In this way, by maintaining a constant reference, we ensure that critical biological processes, from hormonal secretion to body temperature, are regularized.

When we don’t respect it. Just like when we travel to another country and we follow schedules very different from ours, the same thing happens here. We have the classic situation on the weekend, where we go to bed late and get up two or three hours later than usual, and surely the feeling when we get up is exhaustion. This is what is now known as ‘social jet lag’ or ‘Monday jet lag’, responsible for that mental fog, lack of alertness and low cognitive function with which we start the week.

A shield. Unlike total sleep duration, regularity is a direct marker of the integrity of our circadian system, since when the internal clock and the demands of the environment become out of sync, known as chronodisruption, the body suffers. Just like when we travel between countries or experience time change.

Here, a study published in Health Data Science HE dedicated analyzed more than 88,000 adults in the United Kingdom and found that irregular sleep patterns are associated with a greater predisposition to suffer from up to 172 different diseases. In fact, actigraphy studies have shown that intra-individual variability in our sleep hours is a direct marker of all-cause mortality, so trying to accumulate hours on Saturdays and Sundays not only does not save the furniture, but it puts us at risk.

The impact of irregularity. In this sense, a linear relationship can be seen between sleep instability and the risk of suffering a cardiac event. But trying to “compensate” for tiredness on the weekend also results in worse insulin sensitivity and ends up altering glucose metabolism, which causes the bill to be quite expensive in the long run.

Furthermore, the lack of a clear sleep routine causes a chronic pro-inflammatory state. This alteration compromises our immune response to pathogens, worsens the regulation of autoimmune diseases, and decreases the ability of our cells to repair themselves and eliminate metabolic waste. In summary, following set hours of sleep is essential if we really want to have optimal results in our daily lives.

Images | diana.grytsku in Magnific

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