The article is based on the research of English scientist and professor of neuroscience Matthew Walker, who in his book Why Do We Sleep? explained how sleep affects youth and health.
Due to sleep disorders, a person loses his or her youth twice as fast. After all, our body produces up to 70% of the daily amount of melatonin at night. This is the most important hormone that protects people from premature aging and stress. Lack of sleep can lead to the development of all global mental disorders, including depression, anxiety, and genetic insomnia.
It is for these reasons that the World Health Organization (WHO) has declared a sleep deprivation epidemic in all industrialized countries. In the countries where sleep duration has decreased most dramatically, the United States, the United Kingdom, Japan, and South Korea, the highest rates of physical and mental illness have been recorded.Therefore, when a patient comes to the hospital, he or she is prescribed not only medications, but also sleep, which should be occur naturally, without medical intervention.
Biohacker Brian Johnson is convinced that sleep is the human reset button.
"I never thought of sleep as something that could be engineered. The schools I attended did not have sleep classes. Nobody taught me or told me how to fall asleep and sleep properly. So, like most people, I crossed my fingers and hoped for the best every day until I read Matthew Walker's book Why Do We Sleep. It was this book that introduced me to the science of sleep. My favorite passage: “The best bridge between despair and hope is a good night's sleep.”
Through trial and error, I learned about myself, my habits, my willpower, and the connection between diet and sleep. I gave up cookies and it helped me improve my sleep from 5% to a reliable 99%. I practiced fasting 10 hours before bedtime and it greatly improved my sleep (dinner at 10 am). I went to bed at 8pm sharp instead of somewhere between 9pm and midnight, which gave me a consistent quality of sleep. This new way of life has stuck with me and it makes me feel healthy, young and with willpower that allows me to control my impulses."
Sleep statistics around the world
Updated on September 19, 2024
| More than 20% of adults in the United States and Canada report having insomnia | From a 2012 study by Sleep Research Society. |
| 62% of adults worldwide say they don't sleep as well as they would like | From a 2019 study by Global Sleep Survey Philips. |
| 67% of adults report sleep disturbances at least once a night | From a 2019 study by Philips Global Sleep Survey. |
| 8 out of 10 adults worldwide want to improve their sleep, but 60% have not sought medical help | From a 2019 study by Philips Global Sleep Survey. |
| 44% of adults worldwide say their sleep quality has worsened in the last five years | From a 2019 study by Philips Global Sleep Survey. |
We sleep for 25-30 years of our lives, so how can sleep have only one function: to get enough sleep?
Sleep is every time a new portion of health and energy that we need to prolong our youth, unload and restart all processes in the body. There are no organs and processes that are not positively affected by sleep.
Sleep is the most important source of our natural youth. It improves all basic functions: learning, memorizing, making logical decisions, making choices, etc. When we sleep, sleep seems to rebuild our emotional and mental connections, so the next day we solve our social and psychological problems from scratch.
As for the body, sleep replenishes the immune system, which means it helps fight malignant tumors and prevents the formation of infectious diseases. Sleep affects metabolism, as it is responsible for the balance of insulin and glucose circulating in the blood. It also regulates appetite, because a well-rested person usually chooses healthy food, while an awake person eats in a hurry, without going through the food. Healthy sleep maintains a good intestinal microflora, which is one of the most important factors in healthy digestion.
Now you know that in the triad of sleep, exercise, and a balanced diet, sleep is the primary one!
What happens to your body if you sleep less than 7 hours?
Regular sleep deprivation destroys your dreams of longevity and healthy youth, and destroys your immune system.
Think about all these problems, and then the phrase, a short sleep is a short life, no longer seems so unrealistic. Unfortunately, humans are the only species that deliberately deprives themselves of sleep for the sake of other pleasures.
In the moment, it doesn't seem to affect your health, but such actions have a cumulative effect. So while you increase your hours of sleep deprivation, your life is gradually shortening.
Health and general health status, statistics
Updated on September 19, 2024
| People who sleep less than 7 hours a night are more likely to develop obesity than those who sleep more |
From a 2018 study by BMJ Open Sport & Exercise Medicine. |
| The risk of diabetes increases with insufficient sleep (less than seven hours) and too much sleep (more than nine hours) |
From a 2021 study by Harvard School of Public Health. |
| Those who sleep less than six hours a night are 20-32% more likely to develop hypertension than people who sleep 7-8 hours a night |
From a 2016 study by Sleep Medicine Clinics. |
| Longer sleep duration (9+ hours) is accompanied by the highest risk of mortality |
From a 2017 study by Journal of the American Heart Association. |
How many hours of sleep should you get to avoid harming your youth and health?
Source: singlecare.com
Sleep requirements by age
| Age | Hours of sleep needed |
| 0-3 months | 14-17 |
| 4-11 months | 12-16 |
| 1-2 years | 11-14 |
| 3-5 years | 10-13 |
| 6-12 years | 9-12 |
| 13-18 years | 8-10 |
| 18-64 years | 7-9 |
| 65+ | 7-8 |
5 tips from the bestselling author of “Why Do We Sleep?” by Matthew Walker to learn how to sleep and love healthy sleep.
- Remember to take daytime walks and the importance of sunlight exposure. Daylight is the main regulatory factor in the daily sleep schedule.
- Do not lie awake in bed for more than 20 minutes. If you can't fall asleep, get up and do something to relax you. Do this until you start yawning.
- Avoid medications that can delay or disrupt sleep. These include over-the-counter and homeopathic medicines for coughs, colds, or allergies. As well as prescription medications for heart, blood pressure, or asthma.
- Don't drink alcoholic beverages before bed, including cocktails and wine, even one glass. Drinking alcohol can cause breathing problems at night. When the effects of alcohol weaken, a person starts waking up in the middle of the night, thus disrupting the alternating phases of sleep.
- Do not drink coffee, cola, and chocolate at night because they contain caffeine. This stimulant does not allow you to fall asleep and live through all its phases, so each such dream is superficial and unhealthy.
3 practical tips to calm your body and mind before bed
- A cold bedroom, a heavy blanket, and several pillows can calm your body and mind, because after you wrap yourself in a blanket you will have a cocooning feeling.
- Wear sleep socks (read: your favorite socks) to keep your feet warm. This will help you fall asleep faster.
- Use pillows of varying sizes to support your lower back and hips, as well as the natural curve of your spine. Always use a MOLODO silk anti-age pillow to support your neck and provide more comfort for your face. You will find information about its properties and effects below.
3 beauty accessories from the bestselling silk brand MOLODO to normalize sleep and prolong youth
- Sleep mask made of 100% Mulberry silk. It does not transmit light and provides complete darkness, thanks to which the hormone melatonin is produced in full. The silk mask does not put pressure on the eyelids, prevents wrinkles and creases, and gently hugs the face without creating pressure.
- Anti-aging pillow which prolongs youthfulness by preventing the formation of marks and creases on the face after sleep. It creates additional comfort during sleep due to its shape and small volume. The cushion prolongs the life of eyelash extensions by preventing them from coming into contact with any surface.
- The Silk Pillowcase keeps your skin and hair safe while you sleep. It prevents tangles and makes your hair more manageable and smooth. It prevents wrinkles on the skin, as well as rashes and redness, because it has hypoallergenic and antibacterial properties.
In 2024, the epidemic of sleep loss is the most serious problem of the world's population!
It's time to change your attitude to sleep and learn how to sleep so that it becomes one of the main reasons for your youth and longevity. Read the MOST useful and accessible guide on sleep and other useful daily habits, "Daily MOLODO Habits", where we shared our insights on sleep and talked about the impact of silk accessories on youth.
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