"China Sleep Research Report (2022)" points out that in 2021, more than 300 million people in China had sleep disorder , and the sleep time of Chinese people was 2 hours later than 10 years ago.
Nowadays, lack of sleep has become a common problem, but the length of sleep affects life span. How long should you sleep after the age of 50? Is it better to go to bed earlier and get up earlier?
1. Breaking cognition: Sleeping too early can also be risky
How harmful is it to stay up late to sleep? This is probably a cliché. But, do you know? Sleeping too early may also affect life span.
In April 2021, published in a prospective study of 112,918 participants in 21 countries around the world, based on the participants' work and rest time, the researchers divided it into people who went to bed early (6 pm to 10 pm), normal people (10 pm to 12 pm), and late (after 12 pm) .
Through investigation, compared with those with normal sleep time, the risk of death or major cardiovascular events increased by 29% for those with normal sleep time, and those with late sleep increased by 11%. In addition, the study also found that this correlation is more significant among middle-aged and elderly people over 50 years old.
Of course, this study belongs to the epidemiological study. can only represent the correlation between sleep time and disease risk , and cannot prove the causal relationship, nor can it be considered that "the earlier you sleep, the earlier you die."
Research scholars have also conducted a number of studies on the relationship between length of sleep and lifespan.
The University of California, San Diego School of Pharmacy and the American Cancer Society spent 6 years surveying 1 million study subjects aged 30-102 years about sleep time and mortality.
results found that the sleep time and mortality rate of adults are "U"-shaped. is in the area of 6.5-7.4 hours, and the mortality rate is the lowest, while the sleep time is less than 4.5 hours, or more than 9.4 hours, and the mortality rate increases significantly.
2. After the age of 50, what time should I go to bed and how long to sleep?
"My elderly people wake up at 4 or 5 o'clock every day. It is normal for the elderly to sleep less." If there are elderly people at home, they will find that the elderly have very short sleep. Is this a normal physiological manifestation?
is old and sleeping less may be due to physiological or pathological reasons, and may be affected by sleep disorders, chronic pain and cardiovascular diseases, Alzheimer's disease, Parkinson's disease and other diseases . In fact, the elderly also need adequate sleep. If sleep problems affect daily life the next day, they should be taken seriously.
html After 150 years old, how long is the best time to sleep? According to the latest research recommendations from the American Sleep Foundation, 65-year-olds should ensure 7-8 hours of sleep every day, while 18-64-year-olds should sleep 7-9 hours a day.
In April this year, a new study published in "Natural Aging" was from Professor Feng Jianfeng and Researcher Cheng Wei of Fudan University. After analyzing the research data of nearly 500,000 people, it was found that sleeping 7 hours a night is the best sleep time for middle-aged and elderly people. Insufficient or too much is likely to be related to poor cognitive ability and mental health .
So what time is the best sleep time for middle-aged and elderly people?
Chief physician of the Department of Brain Diseases, Guang'anmen Hospital, Chinese Academy of Chinese Medical Sciences Jing Zhiwei published an article in Health Times suggesting , you should start preparing to fall asleep at 10 o'clock every night, and it is best not to fall asleep after 11 o'clock in the evening.
Of course, for people who are used to sleeping late, it is not a mandatory requirement to go to bed at 10 o'clock. The standard for judging whether your sleep time is enough is whether you have enough energy during the day, so it is not easy for to get sleepy .
3. Is it more harmful to wake up early than staying up late?
Everyone knows that staying up late hurts the body, but getting up too early is actually harmful to the body? No less than the harm caused by staying up late?
A study conducted in the United States found that the participants in the study were all in 4 hours. Volunteers who fell asleep from 11 pm to 3 am were in worse condition than volunteers who went to bed from 3 am to 7 am.
Researchers analyzed that when people get up too early, their sleep is suddenly interrupted, and interruption of sleep will lead to sleep laziness, which is a negative emotion that occurs after sleep. People will feel drowsy and have reduced cognitive ability. In severe cases, they may even have conscious confusion, emotional disorders, etc.
In addition, people who wake up too early may be more likely to experience fatigue when they are white, and then lie down earlier at night. This may cause circadian rhythms to become disordered in sleep.
Of course, it refers to getting up too early here. Sleep is rhythmic, and it is most important not to violate the sleep rhythm.
4. These four sleeping habits are all "diseases". Correct them in time
Have you been sleeping well recently? The quality of sleep will be affected by living habits. If you have the following living habits, it may affect your sleep and should be corrected in time.
. Sleep procrastination
It is obviously late, but I still want to play with my phone for a while. Many people have experienced this kind of sleep procrastination.
Research has found that sleep procrastination is mostly spent on mobile phones, and the light source of the mobile phone will affect the body to release melatonin that helps sleep, making it difficult to fall asleep.
. Smoking before going to bed
Many people will come with a cigarette before going to bed, thinking that they can relax themselves and make people fall asleep quickly. nicotine in cigarettes is highly addictive. When the brain cannot leave it, even when it goes to sleep, the brain will quickly wake up to find the pleasure given by nicotine.
. Drinking alcohol before going to bed
It is easier to get sleepy when drinking? In fact, drinking is very short-lived. Alcohol begins to transform in the human body, which can disrupt important sleep stages (rapid eye movement sleep). Drinkers will find that they will become more and more sleepy as they sleep, and even develop dizziness and headaches after waking up.
, sleep for 12 hours
Some people can sleep for more than ten hours on holidays if they don’t have an alarm clock. This kind of long-term sleep is not a sign of good sleep quality, and it may have a problem of poor thyroid function behind it.
hypothyroidism can cause patients to have drowsiness, fatigue, mental fatigue, etc. Another possibility is that people are in a "sub-healthy" state and are too tired in daily life. Therefore, once they have the conditions, they will sleep for a long time. There are also many things to pay attention to when sleeping. Sleeping too short or too long is not conducive to health. If you always sleep too little after you get older, which will affect your life activities the next day, it is recommended to go to the hospital to find out the cause of the disease.
Reference:
[1] "When is the best time to fall asleep? How many hours of sleep a day is healthier? 》.China Medical Tribune .2022-02-07
[2] "I never expected that getting up early is more terrifying than staying up late! Staying up late may cause sudden death, but getting up early...》. Popular Science China. 2021-11-01
[3] "People who sleep like this will get older the more they sleep! 5 performances to judge sleep quality》. Healthy squeeze machine. 2022-07-26
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