People often say: Medicinal supplements are worse than food supplements, and food supplements are worse than sleep supplements. It can be seen that sleep is the world's largest supplement. Only with good sleep quality can eliminate fatigue and protect the brain. The importance of human health is self-evident.
When it comes to the best sleep time every day, I believe that the first thing that comes to mind is 8 hours. But have you noticed that sometimes you are always sleepy even after sleeping for 8 hours, but sometimes you only sleep for 6 or 7 hours, but you are still energetic.
This makes people wonder, 8 hours is really the best sleep time? What is the significance of ensuring adequate sleep for the human body? When a person feels stressed, the body will release stress hormones, such as cortisol , which can keep people awake and make it more difficult for people to fall asleep. On the other hand, having a good night's sleep will relax the system in the body that is responsible for this stress response and relieve the body's stress. . Reduce stress
. Improve the human immunity
If you stay up late frequently, it will cause serious burden on the organs of the body, the functions of the body's organs will gradually decrease, and the human body's resistance will also be reduced. However, if you have enough sleep in your daily life, your body's functions can be restored, your body's immunity will be effectively enhanced, and your ability to resist bacteria and viruses will be enhanced.
. Maintain skin health
Have enough sleep every day, which can keep the endocrine system in a normal state, which can promote the increase of skin capillary circulation. It can promote skin detoxification and metabolism, and can maintain skin health and promote skin regeneration.
. Promote growth and development
Compared with adults, children have longer sleep time, and the sleep time of newborns can even reach 18 hours. In sleep state, especially during deep sleep, the growth hormone secreted by the endopituitary gland of children's brain is significantly increased, which can promote the growth of children's bones and muscles.
. Benefiting heart health
Sleep can regulate blood pressure and reduce the burden on the heart. Blood vessels and the heart have some rest time, which is essential to keep your heart healthy. If you lack sleep, high blood pressure is likely to cause serious heart disease, and sometimes even napping can give the heart rest.
Are you deceived by the "8-hour sleep theory"?
Many people think that no matter what age you are, you have to sleep for 8 hours a day to relieve the discomfort symptoms in your body. But is the theoretical 8 hours really feasible?
In fact, everyone has a different sleep rhythm, and everyone's sleep time is also different.
Generally speaking, during the rest of the human body, the sleep rhythm of a person is about 5, and each sleeping node rate is 90 minutes. So, this is calculated as 5×90÷60=7.5. According to each person's sleep rate, some people can sleep for more than 7 hours.
For those older people, if they are forced to sleep for 8 hours a day, it will break the biological clock of the elderly and increase the physical burden of the elderly.
Therefore, we cannot blindly ask ourselves to sleep for 8 hours, as doing so will easily have the opposite effect. Whether you have enough sleep depends on your actual situation.
If you wake up after 7 hours of sleep and feel very energetic, it means that you have enough sleep time. There is no need to force yourself to sleep for an extra hour, otherwise it will easily have the opposite effect.
After the age of 65, what is the best time to sleep
For the vast majority of elderly people over 65 years old in my country, they have basically reached the age group for retirement and retirement, and their daily physical activities are getting less and less, and they often feel physical fatigue. Due to the worsening of melatonin secretion, the sleep time of the elderly is generally shortened.
Sleep time is also related to the risk of death. According to the latest research results, the risk of death for people who sleep 7 hours a day is the lowest for various reasons, less than 5 hours, or sleep too much more than 10 hours, and the risk of death will increase significantly.
If you want to get high-quality sleep, you need to develop good sleep habits and maintain regular sleep. You should fall asleep before 11:00 at night. The sleep time is guaranteed to be 5 to 7 hours every night, and it is best not to exceed 10 hours. If you sleep less at night, you can use a nap to make up for your sleep. How to improve sleep quality after
65?
. Exercise moderately
If you can perform some moderate-intensity activities during the day, such as playing Tai Chi and taking a walk, it can improve the difficulty of falling asleep. However, it should be noted that it is best not to perform a series of exercises before going to bed, as this will make the nerves excited and have an adverse impact on the quality of sleep.
. Foot soaking before going to bed
Elderly people can soak their feet properly before going to bed. Soaking feet can not only reduce blood viscosity, but also dilate blood vessels and lower blood pressure. When soaking your feet, you can achieve the effect of calming your mind and helping you sleep, which will improve the poor sleep quality of the elderly. If the elderly always suffer from insomnia, you can soak your feet before going to bed.
, Sleeping Position
The elderly should pay attention to sleeping posture, which not only affects the quality of sleep, but also has a certain impact on health. It is recommended that the elderly adopt the "lying like a bow" posture, which is conducive to the human body to relax the muscle tissues throughout the body, eliminate fatigue, and help the food in the stomach push towards the direction of the duodenum. At the same time, it also facilitates the blood flow of the heart and reduces the burden on the heart.
. Diet therapy
Milk has the effect of promoting sleep. The pentahydrotesterin can promote the secretion of substances that make people feel sleepy, and can regulate central nervous system , making people feel comfortable, which is conducive to relieving physical fatigue and promoting falling asleep, especially for insomnia caused by neurasthenia.
extension - Is it feasible for the elderly to take sleeping pills frequently to promote sleep?
Doctor said: It is not recommended that the elderly take sleeping pills to help them sleep.
Because the liver and kidney function of the elderly has gradually declined with age, taking sleeping pills may cause damage to liver and kidney function and cause other diseases, so it is not recommended that the elderly take sleeping pills for insomnia.
In addition, long-term use of sleeping pills in the elderly will also cause drug dependence. If the medication is stopped suddenly, it can cause rebound insomnia, making the insomnia in the elderly more serious than before taking the medication.
The elderly have slow metabolism after taking sleeping pills, which can cause the accumulation of drugs in the body. Elderly people who take sleeping pills for a long time may experience symptoms such as daytime sleeping pills, dullness, decreased judgment, memory loss, confusion and even mental disorders, which will increase the risk of dementia.
Therefore, if the elderly want to improve their sleep quality, it is best to start by improving their personal habits.
