As we all know, sleep is very important for our life and health. Sleep can help our physical health grow, improve immunity and make less sick, and make all parts of our body function healthier. Moreover, sleep not only helps us relieve the fatigue of the day and restore our strength, but also helps us protect our brains, so that we can be energetic and quick-thinking the next day.
Therefore, more and more people are beginning to pay attention to the quality of their sleep, and many people know that if we sleep too little every day, our body is prone to various health problems. However, few people understand that sleeping too much can also cause some damage to our bodies, and scientific research has shown that too much sleep may accelerate the decline of our cognition.
First, sleep more to accelerate cognitive decline
Sleep is of great significance to each of our lives, on the one hand, sleep can help us replenish our energy, enhance our own resistance, so that we can face the day's life and work with a full mental state every day. On the other hand, sleep can also help us regulate our emotions and make our mental health more stable.
Therefore, scientists have always been very concerned about people's sleep quality, and have done a lot of scientific research on the factors that affect sleep quality. Once a health magazine called "American Epidemiology" in the United States once analyzed the relationship between how much sleep people slept and their life expectancy, and the report said that humans sleeping too much or sleeping too little would affect people's life expectancy.
In addition, scientific research teams in the United States and the United Kingdom have carefully studied the relationship between people's sleep length and physical health. The U.S. research team selected 100 elderly people around the age of 70 for sleep testing, and the scientific researchers also tested their cognitive abilities after counting their sleep time.
Scientific researchers from the University of Washington in the United States finally came to a conclusion after careful study and scientific comparison. The results of the study showed that people who slept less than 5.5 hours and those who slept for more than 7.5 hours did not perform cognitively well, and those who slept between 5.5 hours and 7.5 hours had higher cognitive levels than the former.
In addition, researchers at the University of Washington also found that people who slept too long had cognitive decline faster than those who slept too short. It is not only the American research team that has reached this conclusion through scientific investigation, but also a scientific research team of the British government, which has also carefully studied the changes in people's sleep time and cognitive function.
The British government's research team chose to study thousands of middle-aged people at the same level of intelligence and education. They divided the group's sleep time into 3 groups, which were sleep time of less than 5 hours, sleep time between 6 hours and 8 hours, and sleep time of more than 7 to 8 hours.
The scientific study lasted for up to 5 years and was eventually published in a journal called Sleep. The results of this study also show that too much sleep or lack of sleep can accelerate cognitive function degradation. The rate of cognitive function regression is more pronounced in people who sleep for more than 8 hours or less.
Second, the impact of bad sleep
In summary, we understand that sleeping too long or sleeping too short is a wrong way of sleeping, which can lead to the decline of our cognitive function. Cognitive decline is generally understood as confusing, but in fact, it is reflected in many aspects. For example, memory, reasoning ability, vocabulary, oral expression ability and written expression ability are all cognitive abilities.
People with cognitive decline usually have memory impairment or memory decline. In addition, it is often confused about what time it is, where you are, and some people around you. Sometimes there are language barriers, often expressing what they want to express, and it is difficult to find a precise and appropriate vocabulary to express.
At the same time, people with cognitive impairments also have decreased visual spatial ability, decreased computing ability, problem-solving ability and efficiency decline. Therefore, the decline in cognitive function caused by wrong sleep can cause great obstacles to our life and work and daily communication, seriously limiting a person's normal development and causing harm to people's brain health.
It should also be noted that sleeping too much or sleeping too little will have a more serious impact on the physical health and cognition of middle-aged and elderly people and women. If the cognitive function of middle-aged and elderly people declines, it is likely to lead to their brain atrophy, and the most serious will form Alzheimer's disease. Some middle-aged and elderly people also have dementia and will often get lost.
For women, they need to get more sleep than men, but once their sleep time is too short or too long, it is easy to cause damage to their physical health and cognitive ability. We should be wary of the wrong sleep habit of sleeping too much or sleeping too little, and it is especially important to maintain a correct sleep time.
Not only that, sleeping too much is harmful to our physical health and other aspects, first of all, our body is prone to increased fatigue. This is because we stay in bed for too long, muscle tissue for a long time without exercise, it will be easy to appear physical weakness, sleep for too long neurological disorders will also lead to insufficient blood supply to the brain.
In addition, sleeping too long can easily make our bodies fat. This is because we leave so much time for sleep, causing our bodies to stay in bed all the time, neither exercising nor consuming any fat. In this case, our metabolism will slow down, and more fat will remain in the body, which will eventually lead to obesity.
Wrong sleep in addition to including too long sleep time or sleep time is too short, there are many aspects, first of all, late sleep is a very bad sleep habit, the later people sleep, the more insomnia will occur, seriously affecting sleep time. At the same time, sleeping late will also cause people to get up late, and people's biological clocks will become confused, which will seriously affect their health.
Some people are also accustomed to playing with some electronic devices before going to bed, and the blue light emitted by electronic devices will affect people's body to secrete normal melatonin, which will also seriously affect people's sleep quality, and even make people too excited to fall asleep. In addition, if people eat too much before going to bed, it will also affect the quality of sleep.
Third, adjust the sleep time and quality
Based on some of the above analyses and introductions, we understand that controlling a scientific sleep time is very important. In order to make our physical health and mental health better develop, below, we will introduce how people of different ages should control their sleep time and adjust the quality of sleep
As we all know, the sleep time that a person needs to gradually decrease as he grows older in his life. Toddlers between the ages of 1 and 3 who have just been born need the most sleep. Sleep experts suggest that young children of this age should maintain 12 hours of sleep at night and about 2 hours of adequate sleep during the day.
Children around the age of 4 to 12, their bodies are in a critical period of growth and development, so they also need to sleep more. Experts remind that children between the ages of 4 and 12 should sleep about 11 hours a day. Only in this way can the physical, intellectual and psychological health of children be guaranteed.
For young people between the ages of 13 and 29, their sleep time can be controlled at about 8 hours. People in this age group also need to develop and grow physically, although the energy is abundant, but they also have to face the pressure of work and study every day, and it is necessary to be able to maintain 8 hours of adequate sleep. Therefore, young people should try to avoid staying up late.
Adults between the ages of 30 and 60 are physically at their strongest moments in their lives and have more energy. For men, their sleep time control is about 6 hours, and for women, they should ensure that they have 7 and a half hours of sleep every day. Only in this way can we ensure that they will not accelerate aging when they enter the old age stage.
Elderly people over the age of 60 will obviously feel that their sleep time is beginning to decrease, and the elderly should also adapt to their physical changes, and their best sleep time is between 5.5 hours and 7 hours. Maintaining this amount of sleep can help older adults slow down their cognitive decline and reduce their risk of developing Alzheimer's disease.
In addition to the fact that it is very important to adjust the sleep time, we should also learn to improve the quality of our sleep. Good sleep quality will make our body more relaxed, energy will become more energetic, and will reduce our risk of various diseases. Therefore, let's introduce several ways to improve the quality of sleep, sleep quality is improved and life will be happier.
First of all, in order to improve the quality of our sleep, we should prepare a clean and comfortable bed for ourselves, and create a quiet sleeping environment, which is an important premise for improving the quality of our sleep. In addition, we should also control the sleep time during the day, the more we sleep during the day, the more it will lead to insomnia at night.
In addition, before going to bed, we should have a variety of full preparations, first of all, do not drink too much coffee and tea in the afternoon that will make people excited, and do not do a lot of physical exercise before going to bed. Before going to bed, it is best to choose to take a hot bath or soak your feet in hot water and drink a cup of hot milk. These good bedtime habits all improve the quality of sleep.
The light during sleep should also pay attention to, do not sleep with the light on, it is best to close the curtains before going to bed to dim the light in the bedroom, while ensuring that your eyes do not feel the presence of light, this method can help us fall asleep as soon as possible. It is best not to sleep with your mouth open when sleeping, as this will only expose our bodies to more bacteria that affect sleep.
In addition, we can also improve the quality of sleep by eating some healthy and nutritious foods. Almonds are a relatively good sleep aid, this is because almonds have melatonin and there are sufficient mineral magnesium, the mineral magnesium can help us promote sleep, so almonds have irreplaceable nutritional value, is the gospel of insomnia patients.
epilogue
I believe that through the above introduction, we can understand that the longer the sleep time, the better, but that sleeping too much or sleeping too little will cause harm to our bodies. In particular, sleeping too much can accelerate our cognitive decline. For the sake of health, we should scientifically manage our sleep time, and strive to do not stay up late and sleep a lot, let alone snooze.
Wrong sleep not only accelerates our cognitive decline, leads to memory loss, arithmetic ability decline, etc., but also has a great harm to our mental health and physical health. Therefore, we should learn to actively improve the quality of our sleep from all aspects, and only by sleeping well and sleeping well will we always be happy and happy in our lives.