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 sleep less than 7 hours is 26% higher than that of men who sleep 7-8 hours, and that of women is 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%.
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.
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Six benefits of meeting sleep standards
1, protect your heart A study published at the general meeting of the European Society of Cardiology shows that both lack of sleep and excessive sleep are harmful to the heart. This may be because sleep will affect physiological processes such as glucose metabolism, blood pressure and inflammation, thus affecting the onset of cardiovascular diseases.
2. Reduce the risk of diabetes. Even healthy young people, as long as they don't get enough sleep (less than 6 hours) a night, will affect their metabolism. A study by Sultan University in Qaboos, Oman, found that long-term sleep less than 6 hours may be related to the onset of type 2 diabetes. In this case, the body will produce too much insulin, but it can't be used to break down glucose in the blood.
3. Keep slim. Exercise and a balanced diet are essential to keep a healthy and slim figure, but a good rest at night also helps to keep your weight stable. The American Nurses' Health Research (NHS) found that people who sleep for less than 5 hours have a higher risk of obesity than their peers who sleep for 7 hours every night, which is 15%.
4, it is not easy to get depression. Studies have shown that people with insomnia are 10 times more likely to suffer from depression than normal people, and are more likely to commit suicide. People with obstructive sleep apnea are more likely to suffer from depression.
5. Enhance immunity. Poor sleep quality will have a negative impact on immunity, making it easier to catch a cold or get infected. When sleeping, the immune system usually releases cytokines. However, after many sleepless nights, the number of cytokines, antibodies and cells produced by the body with anti-infection ability will decrease.
6. The risk of dementia is reduced. Researchers at Boston University School of Medicine found that people with poor REM sleep quality have a higher risk of dementia. This cycle is the best time for sleep quality, and the efficiency of brain rejuvenation is the highest.
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People's health network-six benefits of reaching the standard of sleep