Feeling tired after a lack of sleep? Congratulations, you have joined the multitude of people around the world who suffer from sleep deprivation, a serious problem that can affect mental and physical health..

According to statistics, sleep problems constitute "

It would seem that it is quite easy to \? Unfortunately, things are not that simple..

A recent study found that recovering from a sleep deficit is difficult, even for young adults.. Thirteen people in their 20s who slept 30% less than they needed for 10 nights did not fully recover most of their cognitive processes even after seven nights of unrestricted sleep.

“This is a small, qualitative study to investigate the effects of partial sleep deprivation - mainly looking at sleep duration with changes in cognitive function,” said Dr. Bhanu Prakash Kolla, sleep medicine specialist at the Mayo Clinic in Rochester..

“Cognitive response time improved over seven days and returned to baseline, while other cognitive tasks, including accuracy, did not fully recover,” added Kolla..

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“Of course, the main parts of the loss of sleep can be restored, but there are things that you just won't get back quickly.. This is why it is so important to avoid sleep deficit, ”adds Dasgupta..

You need healthy sleep.

It may have been a small study, but it repeats the results of previous scientific work.. A sleep laboratory study found that people who slept less than six hours a night for two weeks and felt relatively well doing so performed as poorly on cognitive and reflex tests as people who were sleep deprived for two weeks..

This is because the brain needs continuous sleep cycles to learn new skills, retain key memories, and rebuild the body from the stress of the day.. During sleep, the body literally repairs itself at the cellular level..

Therefore, chronic sleep deprivation affects the ability to concentrate, learn new things, be creative, solve problems and make decisions.. Even skipping sleep for only one night disrupts the body..

Lack of sleep for 18 hours can impair your ability to drive just as badly if you had a significant concentration of alcohol in your blood, according to the U.S. Centers for Disease Control and Prevention..

A 2017 study found that healthy middle-aged adults who slept poorly for only one night produced large amounts of the protein amyloid beta, which is responsible for the plaque associated with Alzheimer's disease..

A study published in June found that older adults who have significant difficulty falling asleep and constantly wake up at night have a high risk of developing dementia or early death..

Depending on age, people should get 7 to 10 hours of sleep every night.. But, for example, official statistics in the United States indicate that 1 in 3 Americans suffer from a sleep deficit.. In addition, 50 to 70 million Americans struggle with sleep disorders such as insomnia, restless legs syndrome, which can ruin a good night..

The US Centers for Disease Control and Prevention calls this a "

How long does it take to recover from a sleep deficit?

“We don't know for sure.. New research suggests that some aspects of activity, especially in younger patients, may take longer to recover from sleep deprivation, says Kolla..

The key, experts say, is to avoid getting enough sleep..

“We need to remember to prioritize sleep and try to get 7 hours of sleep every night.. Not getting enough sleep has a bad effect on our mood, "

You can tune in to a good sleep by cutting out negative habits and minimizing alcohol consumption.. A properly balanced diet, regular exercise, mental alertness, and control of blood pressure and cholesterol levels will also improve sleep, experts say..

You can also solve any sleep problems by “programming” yourself..

Experts call this “sleep hygiene,” and suggest that you set a sleep mode designed for relaxation, which means not watching TV, using smartphones or other devices that emit blue light, at least one to two hours before bed..

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