"Dad, why are you getting up now? Have you slept for 10 hours? The old man cant sleep for so long!"
2fk19gl7 ">" I can sleepIs it not good to sleep more? You have to sleep enough for 8 hours anyway. This is the most basic! "" Oh, no! Experts say that the elderly can not sleep for too long, and they will live for a long time., The best sleep time is not 8 hours! The longer you sleep, the shorter your life.Remember to say on the TV that you have to sleep for 8 hours at night. Why does this change?
One or 8 hours is not the best sleep time. How long should I sleep for a long life?
As early as 2021, scientists overturned the "8 -hour best sleep theory".
A large -scale study published in the authoritative journal "American Medical Association Magazine", including China, Japan, Singapore, South Korea, etc.It is the best sleep time of the human body. There is a J -type relationship between sleep duration and mortality. Long -term lack of sleep and excessive sleep may cause premature death.
It is found that there are three main points:
1. For the general population
The daily sleep is just 7 hours, all due to mortality, risk of disease death and other deaths to the lowest.
2. For menFor more than 9 hours, the total mortality rose 18%and exceeded 10 hours, and the risk of death increased by 43%. If it was less than 5 hours of sleep, the mortality rate increased by 16%.
3. For womenBecause the mortality rate began to rise, if the sleeping time was over 10 hours, it rose 55%due to death risk.
That is to say, for everyone, the best sleep time is 7 hours, sleep more sleep, and the risk of death will increase.
2. The terrible "Sleep Devil Time", be vigilant
1. "Devil Time" in the early morning cannot be small
In the morning 6 oclock-10 points Most of the "devil time" of vascular disease, most of the cardiovascular disease suddenly occurred during this time.When people sleep at night, the system of the body is in a half -dormant state. As soon as they wake up in the morning, the heartbeat frequency has increased from slow to fast, which increases the substances of blood vessel shrinkage and coagulation, and it is easy to appear thrombosis.Blood disease occurs.
So after waking up in the morning, it is best to "laid in bed" on the bed for a while, so that the human body has an adaptation process.
It is also "the best time" to fall asleep and get up.
The best sleep time is from 22: 00 ~ 22: 59 in the evening. Research from Oxford University in the United Kingdom found that every night from 22: 00 ~ 22: 59 to sleep, cardiovascular diseaseThe risk is the lowest. If you sleep late for 1 hour, the risk will increase by 12%. If you fall asleep later, the risk will rise by 25%.If you fall asleep earlier at 22:00, the risk will rise by 24%.
The best time to get up. This is 6:00 to 7:00 in the morning. "Action of Healthy China" recommends that each adult will maintain a 7 ~ 8 -hour sleep every day. This view and timeThe research coincides, and it is more appropriate to get up at 67 in the morning.
Now the Spring Festival is here, many people have difficulty maintaining regular sleep during the holidays.Syndrome !
Third, the holiday syndrome of the Spring Festival, sleep expert gives guidelines
The outpatient clinic of the hospital will always usher in a group of special patients -they have serious insomnia after receiving the fake, and they cant sleep.
In fact, this is a typical holiday syndrome performance. I wanted to make up for the holidays....
The main cause of these phenomena is actually the longesting time during holidays, excessive excitement on holidays, and exhaustion.
Li Yun, director of the Sleep Medical Center of Shantou University Medical College, gives the Spring Festival Sleep Guide:
1. Create a good sleep environment
The sound of firecrackers and fireworks during the Spring Festival will affect sleep, and you can avoid sleeping as much as possible.
2. Avoid food intake that affects sleep
alcohol, coffee, tea all have excited nervesActivity should be avoided after 3 pm.
3. Sleep avoiding strenuous exercise
It is difficult to fall asleep.
4. Promote the morning exercise
Sports, sports activities can awaken peoples energy, make the daytime energy consume, and it is easy to fall asleep at night.
5. Relax training before bedtime
The spirit of the people during the Spring Festival will be more tight than ever, and it can beAppropriate activities such as abdominal breathing and physical scanning training before going to bed, so that the body is calm and easier to fall asleep.
6. Make sure to sleep 4 ~ 5 sleep cycles every night
A persons sleep can be divided into divided into dividedNon -fast eye movement and fast eye movement sleeping period. The two alternately are a cycle. The cycle is about 90 ~ 110 minutes. It maintains sufficient sleep cycle to be considered high -quality sleep.
7. Keeping regular schedules
Fixed falling asleep and getting up will help establish a biological clock.Frequent sleeping late and late, it will break the original biological clock. The quality of sleep is greatly reduced.
During the Spring Festival, many peoples sleep is disordered. For health, dont indulge in it, should not sleep too much, and should not be too little.
Reference materials: [1] Shahram Nikbakhtian, Angus B Reed, Bernard Dillon Obika, Davide Morelli, Adam Cunningham, MERT ARARA L, David Plans, Accelerometer-Derived Sleep Onset Timing and Cardiovascular Disease Incision: A UK BIOBANK COHORT Study, EUROPEAN Heart Journal -Digital Health, Volume 2, Isue 4, DECE 4, DECE Mber 2021, PAGES 658–666 [2] "How to sleep during the Spring Festival, how to sleep"Good". Changchun Sixth Hospital. 20122-01-28 [3] "Expert Science] The Spring Festival Sleeping Guide in 2022. China Sleep Research Association .2022-01-31
Reprinting
