Читать книгу Super Human: The Bulletproof Plan to Age Backward and Maybe Even Live Forever онлайн
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If you get less than six hours of sleep, the hormones that control how hungry and/or satiated you feel (ghrelin and leptin, respectively) start to work against you. Ghrelin increases, making you feel hungry, and leptin decreases, making it more difficult for you to feel satiated. This is one reason that sleep loss leads to obesity and all the many health problems that go along with it.6
Sleep is also incredibly important for warding off Alzheimer’s disease, the killer many of us fear most as aging begins its silent creep. When you are asleep, your brain undergoes a natural detoxification process. The glymphatic system, a waste clearance pathway comparable to the lymphatic system, which drains fluids from tissues in the body, sends cerebral spinal fluid through the brain’s tissue and flushes out cellular waste and neurotoxins.7
This is a big deal, as the glymphatic system clears out the amyloid proteins that are the hallmark of Alzheimer’s when they build up in the brain. While we don’t yet have hard evidence that Alzheimer’s disease is caused by a lack of sleep and thus not enough time for the glymphatic system to work its magic, I would wager that it’s a contributing factor. In fact there is some evidence of this. A small study on twenty human participants showed that losing just one night of sleep causes an increase in amyloid proteins in the brain.8 That may be a small sample, but it’s enough to convince me to make sure my glymphatic system has a chance to fully detox my brain each night. That doesn’t mean sleeping for eight hours; it means sleeping like a boss.