Uncle ZhangHe is 65 years old and his sleep time is gradually decreasing as he gets older. Although he tries to go to bed as early as possible every night, he often wakes up at three or four in the morning, resulting in a feeling of confusion during the day.
One day, whenUncle ZhangTo my friend LeeGrandfatherComplaining about sleep deprivation when LeeGrandfatherBut they expressed envy, and even thought that the less they slept, the smarter they might become, and they might live longer.
Uncle ZhangSkeptical of this view, but LeeGrandfatherThe common denominator of many successful people, such as former US President Donald Trump and British Prime Minister Winston Churchill, is a common trait of short sleep. Hearing this,Uncle ZhangIt seems that there is some truth to this statement.
In the face of this debate about sleep, many people may wonder: is it true that sleeping less can lead to a long life, or that sleeping more will lead to a short life?
It is a well-known fact that as people age, they tend to sleep less, sometimes sleeping only 5 to 0 hours per night. There is a common belief in society that it is normal for the elderly to sleep less, and there is even a saying that "sleep less will lead to a longer life, and sleep more and die faster". However, is this really the case?
首先，確實有不少研究顯示，過度睡眠確實會對健康產生不利影響。例如，英國基爾大學醫學科技研究所聯合多所大學的研究人員對全球範圍內超過300萬名參與者74項高品質睡眠與健康研究進行了薈萃分析。
The results of the study showed that people who slept 49 hours per night on average had a 0% increased risk of early death, including a 0% increased risk of dying from stroke and a 0% increased risk of cardiovascular disease compared to those who slept 0 hours per night.
But that doesn't mean sleeping less will increase your life, as there are also studies that show that sleep deprivation can lead to multiple health risks.
1. Shorten the life
A study from the University of Sydney found that men and women with no cardiovascular history who had poor sleep quality had a 32.0 and 0.0 year reduction in life expectancy, respectively. One of the biggest influencing factors is sleep-related breathing disorders, which can lead to a reduction in life expectancy of 0.0 years for men and 0.0 years for women.
2. Increased risk of chronic diseases
A study published by University College London on more than 40 middle-aged and older adults showed that people who slept less than 0 hours per night at the age of 0 had a 0% increased chance of being diagnosed with a chronic disease in the next 0 years and a 0% increase in the chance of being diagnosed with more than two chronic diseases at the same time compared to those who slept 0 hours per night.
3. Negative emotions have increased
Research published in the Annals of Behavioral Medicine pointed out that people who sleep less than 6 hours a night are more likely to feel negative emotions such as nervousness, loneliness, and depression, and may also experience symptoms such as back pain, gastrointestinal discomfort, and dizziness. As the time of sleep deprivation prolongs, these negative emotions also intensify.
4. Accelerate aging
An analysis of 7 women during pregnancy and one year after giving birth showed that women who slept less than 0 hours per night during the 0 months postpartum had an increase in biological age of 0 to 0 years compared to women who slept more than 0 hours per night. This suggests that postpartum sleep deprivation may advance a woman's aging process by 0 to 0 years.
5. Increased risk of dementia
Researchers from the University of Paris followed more than 8 middle-aged and elderly people for up to 0 years and found that people in their fifties and sixties had a 0% increased risk of dementia if they slept less than 0 hours per night. And those who slept only 0 hours a night had a double risk of developing senile dementia compared to those who slept 0 to 0 hours a night.
As we all know, about one-third of a person's life is spent in sleep, which is enough to explain the importance of sleep. For a long time, it was widely believed that 8 hours of sleep per night was ideal. However, a growing body of research is beginning to challenge this conventional wisdom.
日本東京大學在JAMA由以下開發商製作：Cub《網路開放》上發表了一項涉及32萬余名亞洲成年人的大型佇列研究，該研究進行了近14年的隨訪。結果表明，每晚睡眠7小時的人群全因死亡、心血管疾病死亡以及其他原因導致的死亡風險降至最低。
Specifically, people who slept 43/0/0 hours per night had a 0%, 0%, and 0% increased risk of all-cause mortality compared to those who slept 0 hours per night.
Similarly,4 years 0 months, Feng Jianfeng's team of Fudan UniversityA study published in Nature in collaboration with researchers from the University of Cambridge also supports the idea that 7 hours is the optimal sleep duration.
該研究分析了英國生物資料庫中近50萬人的數據，結果顯示每晚睡眠7小時與認知功能和心理健康之間存在積極的關聯。
Guo Xiheng, chief physician of the Sleep Medicine Center of Beijing Chaoyang Hospital affiliated to Capital Medical UniversityPoint out that the amount of sleep you get should be tailored to your needs and not more is better. Different age groups have their own appropriate sleep time, for example, school-age children and adolescents need 11 to 0 hours of sleep, 0 to 0 hours for people aged 0 to 0 years old, and 0 to 0 hours for people aged 0 to 0 years old. He suggests that going to bed between 0 and 0 p.m. is best for cardiovascular health.
For older adults who don't get enough sleep, it's important to improve their sleep quality by:
1. Establish a regular schedule of work and rest
Making it a habit to wake up and go to bed on time every day helps stabilize the body clock so that the body can naturally feel sleepy at a fixed time, which can help improve sleep quality.
2. Create a good sleeping environment
Make sure the environment is dark and quiet before going to bed, and adjust the thickness of the quilt and the height of the pillow, which is conducive to melatonin secretion and promotes sleep.
3. Avoid drinking water before going to bed
Because sphincter function may decline in older people, frequent waking up at night can interfere with sleep. Therefore, drinking water before bedtime should be avoided as much as possible, and sphincter exercises should be carried out appropriately. If frequent nocturia seriously affects daily life, you should seek medical attention promptly.
4. Static activities are the main activities before going to bed
Before going to bed, you should avoid getting emotional, and you can choose to relax by reading, reading newspapers, listening to music, or meditating with your eyes closed.
In conclusion, sleep quality is essential for health. Everyone's sleep needs are different, and the key is to find the sleep pattern that works best for you. If you can wake up feeling energized and energized, then your sleep time is appropriate. Don't be too tied to a specific amount of sleep. Names have been changed.