Does rest after sleeping 7 hours improves health?

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The Impact of Rest After 7 Hours of Sleep on Health

Optimal Sleep Duration and Health Benefits

Research consistently shows that sleeping 7-8 hours per night is associated with the lowest health risks, including reduced chances of obesity, diabetes, hypertension, and cardiovascular disease . This optimal sleep duration is linked to lower mortality rates and better overall health outcomes compared to shorter or longer sleep durations .

Rest Breaks and Sleep Quality

While the quantity of sleep is crucial, the quality of sleep also plays a significant role in health. Studies indicate that sleep quality is more strongly related to health, well-being, and reduced sleepiness than sleep quantity alone. For instance, improving sleep continuity and reducing awakenings can reverse some harmful health effects, such as those caused by sleep apnea.

Daytime Napping and Recovery

Daytime napping can be beneficial, especially after a night of sleep loss. A 2-hour nap in the afternoon has been shown to decrease sleepiness, improve performance, and cause beneficial changes in cortisol and interleukin-6 secretion, which are markers of stress and inflammation. This suggests that short periods of rest during the day can help mitigate the negative effects of insufficient nighttime sleep.

Rest Breaks Between Shifts

For individuals with demanding schedules, such as heavy vehicle drivers, extending rest breaks between shifts from 7 to 11 hours can significantly increase total sleep duration and improve alertness and performance. This highlights the importance of adequate rest periods in maintaining cognitive function and reducing fatigue-related risks.

Conclusion

In summary, while 7-8 hours of sleep per night is optimal for reducing health risks and mortality, the quality of sleep and additional rest periods, such as daytime naps, also play crucial roles in maintaining overall health. Ensuring both sufficient sleep duration and quality, along with strategic rest breaks, can lead to better health outcomes and improved daily functioning.