Is sleep time related to health?
Studies have found that if the average sleep time per night exceeds 9 hours, the mortality rate will be higher. In this regard, the researchers explained that longer sleep time may be related to other health problems, such as depression and cancer-related fatigue. In this regard, the researchers pointed out that people should sleep for about 7 hours every night, which is most conducive to health.
What disease is it easy to get if you sleep badly? First, Alzheimer's disease.
A study of 70 adults aged 53-9 1 by researchers at Johns Hopkins University in the United States found that people who have poor sleep every night show more β -amyloid deposits in their brains in PET scans, which is called a clear marker of Alzheimer's disease. Lack of sleep will prevent the brain from getting rid of these wastes, which will lead to Alzheimer's disease.
Second, obesity and diabetes.
Researchers at the University of Chicago found that people who sleep only four hours a night contain a lot of fatty acids in their blood, which is 15%-30% higher than those who sleep 8.5 hours a night. High fatty acid content in blood will affect metabolic rate and insulin's ability to regulate blood sugar, which will lead to obesity and diabetes. In contrast, people who sleep more frequently have no signs of obesity or pre-diabetes in their blood.
Third, cardiovascular diseases.
A study was presented at the annual meeting of the European Society of Cardiology in 20 15. The study conducted a 14-year follow-up survey on 657 Russian men aged between 25 and 64, and found that nearly two-thirds of patients with a history of heart attack also had sleep disorders. In addition, men who complain about sleep disorders have a 2.6 times higher risk of myocardial infarction and a 4 times higher risk of stroke 1.5-4 times.
Fourth, suicide.
A study of 420 middle-aged and elderly people by medical researchers at Stanford University in the United States found that there was a correlation between poor sleep and the rising suicide rate. People with persistent sleep disorders are 1.4 times more likely to commit suicide. This study finally attributed the increase in suicide rate to sleep deprivation, which can cause serious health problems and psychological stress.
Five, ulcerative colitis
Researchers at Massachusetts General Hospital found that ulcerative colitis and segmental enteritis may be caused by lack of sleep or excessive sleep after investigating adult women who participated in the "Follow-up Survey of Nurses' Health Status in the United States". Proper sleep (7-8 hours every night) is necessary to inhibit the inflammatory reaction of the digestive system.
Six, prostate cancer
A study published in the journal Cancer Epidemiology, Biomarkers and Prevention followed 2,425 Icelandic men aged 67-95 for 3-7 years, and found that men with sleep difficulties had a 60% increased risk of prostate cancer. The researchers attributed this connection to melatonin, a hormone that regulates sleep. Previous studies have found that high melatonin content can inhibit tumor growth, and people exposed to too much artificial light have faster tumor growth.
How long does it take to sleep to be healthy? 1, elderly people over 60 years old: sleep 5.5-7 hours a day.
If you are over 60 years old, it is recommended to go to bed before 12 every night. In addition, it is enough to control the sleep time at night at 5.5-7 hours. 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. It is suggested that those elderly people with poor sleep quality at night should form a good habit of taking a lunch break, and the lunch break should not exceed 1 hour.
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. 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. Guo Xiheng reminded that in addition to relieving stress as much as possible, you can also do some work in the bedtime environment, such as reducing noise, ventilation and proper shading. , 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.
During this period, young friends must sleep for 8 hours every day and follow the principle of going to bed early and getting up early. Make sure you have about 3 hours to enter a deep sleep state at night. 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. 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.
4.4 ~ 12 years old children: sleep 10 ~ 12 hours every day.
It is necessary for children aged 4 ~ 10 to sleep 12 hours every day, go to bed around 8 o'clock every night, and try to take a nap at noon. Older children sleep 10 hours, or even 8 hours is enough. Li Haiying, deputy chief physician of Pediatrics Department of Capital Institute of Pediatrics, told the reporter that if children don't get enough sleep, they will not only feel depressed and have low immunity, but also affect their growth and development. Sleep time should not be too long, if it exceeds 12 hours, it may lead to obesity. Children basically have no sleep disorders, as long as they create a good environment.
5. 1 ~ 3 years old children: every night 12 hours-two or three hours during the day.
Children should ensure 12 hours of sleep every night and need to make up for two or three hours during the day. Babies of this age are likely to be too excited and affect their sleep. Sometimes, they fall asleep, but their brains are still active; When sleeping, I often grind my teeth, kick the quilt and wet the bed. These will affect the baby's brain and physical development. Therefore, parents are advised to give their baby a warm bath 1 hour before going to bed to relax the whole body; Telling a short story or playing some relaxing music can also help you fall asleep.
6. 1 infant under one year old: 16 hours per day.
Babies under/kloc-0 need sleep time most, about 1 6 hours a day. Sleep is an important period for the growth and development of small-month-old babies, so sleep time must be guaranteed. Most of the baby's sleep problems are caused by calcium deficiency, daytime fright and digestive dysfunction. Some children can't sleep well at night because they sleep too much during the day. In this regard, parents should pay attention to calcium supplementation and scientific feeding for their children; Also try to ensure the integrity of your baby's sleep at night. It is not advisable to feed or change diapers frequently at night, especially after midnight, because small-month-old babies secrete hormones the fastest in the latter half of the night.
The National Sleep Association suggests 1, rise and fall with the sun:
Try to get up when the sun rises, or get up with the light on. Bright light will adjust the body's biological clock to the best state. If you spend an hour in the morning light every day, you will feel energetic and fall asleep more easily at night.
2. Don't lie in bed in a daze:
If you really can't sleep lying down, don't stay in bed. Get up and go somewhere else to relax, read books and newspapers, listen to music and even watch TV until you feel tired, just to avoid getting too excited. Anxiety in bed often makes it harder for you to sleep well.
3. Adjust the room temperature:
Adjust the room temperature to a comfortable state. If the room is too hot or too cold, it will make your body nervous and it will be more difficult to fall asleep.