Do you sleep well?
Everyone knows that staying up late to sleep is harmful, which will lead to lack of sleep, and in the long run, it will increase the risk of chronic diseases such as cardiovascular disease.
But! Sleeping too early is not good! A new study shows that the human body actually has a golden sleep time, and sleeping too early also increases the risk of cardiovascular disease!
First, in addition to staying up late, going to bed early is also harmful? Don't miss the best time to fall asleep
Recently, the European Journal of the Heart published a study on sleep timing and sleep quality, researchers took 2006-2010 British Biobank 88,000 people sleep data, assessed their lifestyle and health status, found that people who fell asleep at 10 to 11 o'clock at night, compared with other time periods, had the lowest cardiovascular risk.
The researchers published data from other time periods: Compared with "prime time," falling asleep at night from 11 to 12 p.m. increased cardiovascular morbidity by 12 percent, the risk of falling asleep after 12 a.m. increased by 25 percent, and the risk of falling asleep prematurely (before 10 a.m. ) increased by 24 percent compared to "prime time." However, this is only an epidemiological proof of the correlation between sleep time and cardiovascular disease, the evidence is not direct and sufficient, and the results of the study need to be viewed with caution.
Second, why go to bed too early is also harmful
According to the "2021 Xilinmen China Sleep Index Report", affected by the epidemic, the average sleep time of Chinese people is 0:37, of which 69.3% of the "post-90s" will fall asleep after 23:00; the average wake-up time is 7:19; the average sleep time is only 6.69 hours. This shows that under the influence of the epidemic, more and more "night owls" have appeared.
Most people have the phenomenon of late sleep, which may be in many people's stereotypes that "sleeping late is harmful to the body", why is it that going to bed early will also have health risks?
Under the influence of the biological clock, people's normal sleep cycle has two phases: normal-phase sleep (also known as slow-wave sleep) and out-of-phase sleep (also known as fast-wave sleep). These two phases alternate with each other, and the average adult will have 4-5 sleep cycles per night, each cycle is about 90-110 minutes.
Researcher David Plans, Ph.D., of the University of Exeter, believes that it is the biological clock mechanism itself, and the physiology and psychology are also affected by circadian rhythms, and sleeping too early and too late will make the biological clock disorder and increase the risk of cardiovascular disease.
In any case, 10 o'clock in the evening - 11 o'clock is not early or late, very suitable for sleeping. What is the right problem for sleeping is solved, so how long should you sleep in a day?
Third, the best sleep schedule is out, which can be referred to
Don't worry, according to the average sleep time recommended by the National Sleep Foundation, different groups of people are different, and everyone can adjust their sleep according to this standard, and they don't have to copy it completely.
1. Infants under 1 year old: 16 hours a day;
2. Infants (1-3 years old): 12 hours per night, 2-3 hours during the day;
3. Children (4-12 years old): 10-12 hours a day;
4. Teenagers (14-17 years old): sleep time range expanded to 8-10 hours;
5. Young people (18-25 years old): sleep time range is 7-9 hours;
6. Adults (26-64 years old): sleep time range is maintained for 7-9 hours;
7. Elderly (over 65 years old): Sleep time range is 7-8 hours
Fourth, how to control your biological clock and get a good night's sleep
A full night's sleep not only helps to restore physical strength and make people feel refreshed, but also improves memory and maintains the balance of various functions of the body. On the contrary, if the quality of sleep is too poor, it will cause risks such as allergies, depression, anxiety, and hypertension. So how do you have a quality sleep? Dr. Li Hongna, the first affiliated of Tianjin University of Traditional Chinese Medicine, made 4 suggestions:
1. Conform to the biological clock
Sleep time each day should be regular, even on holidays. If you want the biological clock to run on time, you can only cultivate regular actions.
2. Pay attention to the time to fall asleep
Choose a better quality of sleep to fall asleep time, such as 10 o'clock at night - 11 o'clock, this time the human body's energy declines, thinking slows down, is the pre-secretion of melatonin, is conducive to the human body into slow wave sleep, easy to fall asleep.
3. Do not overeat before going to bed
A small number of people will drink hot chocolate, coffee, milk and other drinks at night, even if subjectively do not affect sleep, but in fact will cause the impact of deep sleep stage, so try not to eat and drink foods that are easy to excite the body before going to bed.
4, the sleeping position should be correct
Incorrect sleeping position is likely to cause compression of the heart, cervical spine, and lumbar spine, causing people to feel suffocated, or sore, affecting the quality of sleep. Therefore, it is recommended to use the lateral lying position, slightly bending the legs, and relaxing naturally throughout the body to reduce the pressure on the heart and lungs and facilitate the flow of blood throughout the body.
At the end of the article, Xiao Ai wants to emphasize that premature sleep may have a negative impact on the body, but this does not mean that staying up late is good. Compared with the length of sleep, the quality of sleep is more important, it is recommended that everyone should arrange sleep time reasonably according to their own situation.
Resources:
[1] European Heart Journal: 10 to 11 p.m. is the "golden time to fall asleep" and is best for heart health. Sohu News.2021-11-15
[2] Do you know how harmful late sleep is? 8 Tricks to Teach You to Sleep Well". Yangtze River Daily.2021-10-26
[3] How to Improve Sleep Quality. Department of Psychosomatics of the First Affiliated Hospital.2017-03-14
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