First, the elderly over 60 years old: sleep 5.5~7 hours a day.
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.
suggestion
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.
2. Adults aged 30-60: Sleep about 7 hours a day.
Adult men need 6.49 hours of sleep time, and women need about 7.5 hours, and should ensure "quality sleep time" from 10 to 5 am. Because it is easy for people to reach deep sleep at this time, which helps to relieve fatigue.
A 22-year follow-up study of 2 1000 adults in Finland found that the mortality rate of men who slept less than 7 hours was 26% higher than that of men who slept 7-8 hours, and that of women was 2 1% higher. The mortality rate of men who sleep for more than 8 hours is 24% higher than that of men who sleep for 7-8 hours, and that of women is 17%.
suggestion
If people of this age don't get enough sleep, it is mostly related to bad habits such as mental retardation or stress-induced overeating.
In addition to relieving stress as much as possible, you can also do some work in the bedtime environment, such as reducing noise, ventilation, proper shading and so on. , and choose a pillow with a height of 10~ 15 cm and moderate hardness. People who still don't get enough sleep can also make up their sleep by taking a lunch break 1 hour.
3. 13 ~ 29 years old young people: sleep for about 8 hours every day.
Teenagers of this age usually need to sleep for 8 hours every day. They should follow the principle of going to bed early and getting up early to ensure a deep sleep around 3 pm. At ordinary times, make sure to sleep at 24 o'clock at the latest, get up at 6 o'clock in the morning, and try not to sleep late on weekends.
Because sleep time is too long, it will disturb the body's biological clock, lead to listlessness, affect memory, miss breakfast, and lead to eating disorders.
suggestion
Young people are used to staying up late, which will directly affect their mental state the next day, easily damage their skin and cause problems such as acne, acne and chloasma. Staying up late for a long time will also affect endocrine, leading to decreased immunity, colds, gastrointestinal infections, allergies and so on. Even mental symptoms such as forgetfulness, irritability and anxiety appear.
Therefore, the most important thing for young people is to regulate their own lives. Don't eat before going to bed 1 hour, and take a nap for half an hour at noon, which is more beneficial to their health.
Extended data
First, too little sleep is harmful.
1. makes people stupid.
Sleep plays a decisive role in a person's thinking and learning ability, and lack of sleep will affect people's cognitive process in many ways. First of all, lack of sleep will damage people's attention, alertness, concentration, reasoning ability and problem-solving ability, which will lead to low learning efficiency.
Secondly, at night, every sleep cycle plays a role in "consolidating" memory in the brain. But if you don't get enough sleep, you may not remember what you learned or experienced during the day.
2. Increase the risk of illness
Sleep disorders and chronic lack of sleep will increase your risk of these diseases: heart disease, heart attack, heart failure, arrhythmia, high blood pressure, stroke and diabetes. It is estimated that 90% of insomnia patients (people who are characterized by difficulty in falling asleep and easy to wake up) are accompanied by other health problems.
3. Affect sexual desire
Sleep experts say that men and women who don't get enough sleep have low sexual desire and are not interested in sex life. Impaired energy, lack of sleep and increased tension may be the main reasons.
4. Aging skin
Lack of sleep will make the skin seriously dehydrated, dry, peeling, dull and sallow, and even wrinkles, loose skin, acne, dark circles, facial edema, bags under the eyes and so on will damage the image of women.
Second, sleeping too much is harmful.
1. Increase the risk of depression
According to a study of 20 14 adult twins, the researchers found that long sleep would increase the risk of depressive symptoms. In this study, participants who slept only seven to nine hours a night were only 27% likely to suffer from depression, while participants who slept more than nine hours were as likely to suffer from depression as 49%.
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.
gain 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.
Hurt the heart
In 20 12, a study at the meeting of American Heart Association showed that sleeping more than 8 hours every night would increase the risk of heart disease. After analyzing the data of more than 3,000 people, the researchers found that people who sleep for a long time have twice the risk of angina pectoris and the risk of coronary heart disease is 1. 1 times that of normal people.
Step 5 die young
The research team of the University of Warwick in England and the Medical College of Federico II University in Naples, Italy, after analyzing 6 studies with a total population of more than10.3 million, found that people who sleep more than 8 hours a night are more likely to die than ordinary people10.3 times.
References:
People's Network-How long can you sleep every day? Adults sleep about 7 hours a day.