What do you and the Olympic champions have in common?
"Can sleep" can definitely be counted as one!
(Source: Weibo @ People's Daily)
On February 8, 18-year-old Gu Ailing won the gold medal in the women's big jump in freestyle skiing at the 2022 Winter Olympics.
In a speech, Gu Ailing shared his "secret weapon" - sleeping enough 10 hours a day.
So here's the problem: Gu Ailing slept 10 hours from an early age, and at the age of 18, he could win the championship. If we learn from her and sleep 10 hours a day, will we be able to pass the exam, get a promotion and a salary increase, and embark on the peak of life?
not necessarily. Gu Ailing's sleep method is really not something that can be copied to have an effect.
This one, let's talk about it in detail.
According to a video of Gu Ailing's speech, she was 8 to 14 years old (scratch the point!). Every day, my mother stressed that I should sleep enough for 10 hours.
Studies have shown that children aged 10 to 13 need at least 9 hours of sleep per night; adults over the age of 20 usually only need 7 to 8 hours of sleep [1].
If adults also slept 10 hours a day, would there be any additional benefits?
The answer is: not necessarily.
In September 2021, a study published in the Journal of the American Medical Association (JAMA) showed that people who slept 7 hours a day had the lowest risk of death from all causes (all-cause mortality, cardiovascular disease mortality, and other causes of mortality);
And sleeping too little (less than 5 hours) or too much (more than 10 hours) increases the risk of death, both men and women.
But DianGe would like to remind you that the average age of the people involved in this study is 54 years old. That is to say, those who sleep a long time may have hidden certain diseases in their bodies, but they have not yet been diagnosed. One manifestation of these disorders may be increased sleep duration [2].
To put it more simply: sleeping too much may not be the "cause" of the increased risk of death, but rather the manifestation.
So, friends who sleep great relax.
So, how long is it enough to sleep every day? This "standard" actually varies from person to person.
The criterion for judging whether you have enough sleep time is whether you have enough energy during the day and are not easy to fall asleep.
The so-called "8 hours of sleep" is just a very rough average. There is no need to be demanding that you must sleep for 8 hours.
In fact, instead of worrying about the harm of "sleeping too much", most people need to worry more about the problem: not sleeping enough!
For most people, "getting enough sleep" (whether it's 8 hours or 10 hours) is a distant dream.
Working overtime until late at night, enjoying the empty last train alone; staying up late to brush up on drama, chasing from the darkness before dawn to the first rays of the morning sun.
The result: lack of sleep leads to a decrease in energy, a worse temper, lower efficiency, and even a fattening.
It's better to struggle with how long you sleep, and we want you to—
No! want! boil! night!
In November 2021, a study from the University of Oxford in the United Kingdom noted that [3] people who fell asleep at 12 o'clock in the middle of the night (or later) had the highest incidence of cardiovascular disease;
People who fall asleep at 10 to 11 p.m. have the lowest risk of cardiovascular disease.
Help you summarize it
If you want to be physically and mentally sufficient, it is best to go to bed every night from 10 to 11 o'clock. (It is to close your eyes and fall asleep, not to say that you go to bed and cover the small quilt to continue to play with your mobile phone Oh ~)
Of course, if it is occasional, short-term or for a special reason, sleeping a little earlier or later is not a big problem. It is important to plan the time to fall asleep and how long you sleep in order to get higher quality sleep and a healthy body.
Brother Dian came to help you set up a flag: go to bed early tonight and get a good night's sleep!
Even if we can't wake up tomorrow and can't become Gu Ailing, after a good night's sleep, we can become a better version of ourselves.
Don't forget to put this article in the circle of friends
Get a good night's sleep with your beloved friends
(Remarks: The cover of this article comes from the official Weibo of People's Daily)
bibliography
[1]https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need.
[2] Svensson, T., Saito, E., Svensson, A. K., et al. (2021). Association of sleep duration with all-and major-cause mortality among adults in Japan, China, Singapore, and Korea. JAMA network open, 4(9), e2122837-e2122837.
[3] Nikbakhtian, S., Reed, A. B., Obika, B. D., et al, D. Accelerometer-Derived Sleep Onset Timing and Cardiovascular Disease Incidence: A UK Biobank Cohort Study. Available at SSRN 3857637.
Author: Zhuang Shilihe
Source: Tencent Medical Code
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