? Sleep is indispensable for everyone, and one-third of people's life is spent in sleep.
Time is not important, sleep quality is very important.
The sleep time required by people is not a fixed standard, and adults usually need 6-8 hours. A healthy sleep range depends not only on sleep time, but also on sleep quality and sleep efficiency. But in terms of sleep time, the healthy range can fluctuate up and down for 2 hours. If you sleep efficiently, six hours and one hour less are allowed. However, if your sleep quality is low, you should increase your sleep for 2 hours until 8 hours. Now you only sleep for five hours. In fact, there are three hours less, so less sleep is harmful. Therefore, with the growth of age, people will have less and less sleep time, and even many people will suffer from insomnia.
Old people should go to bed before 12 every night. Sleep for 7 hours or even 5.5 hours at night is enough. According to the data released by the Alzheimer's Association, the aging of the brain can be delayed for two years for the elderly who sleep less than seven hours a night. Long-term sleep for more than 7 hours or lack of sleep will lead to inattention and even Alzheimer's disease, thus increasing the risk of premature death.
The most common sleep problems of the elderly are dreaminess and insomnia. Many dreams are due to the deterioration of brain function in the elderly; Insomnia is mostly caused by the decrease of melatonin secretion in the body, and melatonin is one of the important factors that determine sleep in the body. Old people with poor sleep quality at night should form the habit of taking a lunch break, and the time should not exceed 1 hour. Otherwise, the central nervous system of the brain will deepen the inhibition, promote the relative reduction of cerebral blood flow, slow down metabolism in the body, and easily lead to discomfort after waking up, and even more drowsiness.
What are the hazards of excessive sleep?
Damage the brain
A study of 20 12 found that the brain function of elderly women who sleep too much (or too little) will decline within 6 years. According to the Huffington Post at that time, the brains of women who sleep more than 9 hours (or less than 5 hours) every night will age for two years.
put on weight
Some researchers have studied the weight and fat gain of Quebec adults in the past six years. They found that people who sleep too short or too long every night gain more weight than those who sleep for seven or eight hours.
During the study period, people who sleep 9 to 10 hours a night are more likely to gain 5 kilograms even if they control their food intake and strengthen their physical activity. Therefore, these results emphasize the need to consider sleep time when gaining weight and obesity, the researchers wrote in the research report.