Eat well and sleep well in order to be healthier, sleep is the premise of maintaining good health, about 1/3 of a person's life is spent in sleep, a physiological activity that must be completed every day, if the face is full of sleep can not be guaranteed, then who should be responsible for the future physical health? #爱乐养生 #
With the increase of age, people's physical fitness is not as good as the previous tissues and organs are about to enter the state of aging, many people look a hundred times more mental from the appearance, but have reached the physical condition of white hair and heavenly destiny.
People's sleep quality is directly proportional to health, good sleep, sufficient time people are healthy, on the contrary, those who do not sleep enough, stay up late all day will also reduce their physical fitness.
I don't know if you have heard of the "8-hour sleep theory", the meaning of this statement is that sleep should sleep for 8 hours, only to ensure that you can better maintain your physical health after sleeping for 8 hours a day, but some people feel that the 8-hour sleep theory is completely deceiving netizens and deceiving the public.
01
Have you been deceived by the "8-hour sleep theory"?
Relevant experts have found that the time for sleep needs of people of different ages will vary, and now the vast majority of office workers and young people can not sleep for 8 hours a day, and even many primary and secondary school students who are going to school have a serious lack of sleep time.
Many young people have developed the bad habit of staying up late, some are for staying up late to learn to stay up late to work, and some are just for staying up late for entertainment, living a life of swallowing clouds and spitting fog all day, black and white upside down, which seriously affects health and reduces the quality of sleep, and also destroys the life to bring huge safety risks to the body.
Blindly pursuing 8 hours of sleep will bring greater pressure to the body, and will also have a destructive reaction to the body's sleep state, resulting in the original biological clock being disrupted.
If you want to evaluate the quality of sleep, you can't rely on the 8-hour sleep theory alone, you should consider many aspects, such as age.
[People of different ages.] How long is the daily sleep time? 】
Under one year of age, the optimal daily sleep time should be maintained for 14 to 16 hours
For 1 to 3 years of age, the optimal daily sleep time should be maintained for 12 to 14 hours
For 4 to 12 years of age, the optimal daily sleep time should be maintained for 10 to 12 hours
For ages 13 to 29, the optimal daily sleep time should be maintained for 8 to 10 hours
30 to 60 years old, the optimal daily sleep time should be maintained for 6 to 8 hours
For people over 60 years of age, the optimal daily sleep time should be maintained for 5.5 to 7 hours
Too much and too little sleep will bring greater impact and burden to the body, only maintained in a reasonable period of time, it is more beneficial to the health of the body, but also can effectively reduce the risk of chronic diseases and metabolic diseases, the body to maintain a healthy level.
02
After the age of 60, what is the best time to sleep?
Under normal circumstances, the sleep time of adults should be controlled at about 6 to 8 hours, for the elderly over 60 years old, due to the reasons of age, many elderly people will have insomnia and dreams, sleep quality and time will be greatly reduced.
Elderly people over the age of 60, if they feel that they go to bed too early at night and wake up too early during the day to seriously affect the sleep state, they can also sleep later appropriately at night.
The best daily sleep time for the elderly over 60 years old should be at least 5.5 hours, generally controlled at about 6 to 7 hours is the most suitable, conditional noon can take a lunch break of 30 to 40 minutes, pay attention to the lunch break time is not too long, so as not to affect the night sleep time.
Due to the increase in age, the amount of melatonin secretion in the elderly body is reduced, the main function of melatonin is to improve the quality of sleep in the human body, if the amount of melanin secretion is reduced, it will affect sleep, and will also reduce sleep quality.
Sleeping too long and too long in the elderly is not conducive to good health, which will increase the viscosity of the blood, and increase the rate of obesity in the body will also induce various chronic diseases and metabolic diseases.
03
What are the effects of too little sleep on the body?
1. Accelerate aging
Sleeping too little, the most obvious feature is manifested in the face of people, people with less sleep quality, facial skin will grow many dark circles, acne, facial skin waxy and dull, aging rate is accelerated, subcutaneous melanin production increases, skin antioxidant capacity weakens, people who sleep too little will be significantly older than people with sufficient sleep quality.
2. Damage to the brain
Staying up late for a long time and sleeping too little will also damage the brain, accelerate the decline and death of the brain nerves, destroy the brain tissue and wither, and induce brain diseases.
3. Cause disease
Everyone is equal in the face of disease, whether you are a rich and powerful country or a poor ordinary person, once you get sick, it will make you very miserable and physically and mentally exhausted.
The sleep state of the human body is directly proportional to the incidence of diseases, long-term lack of sleep quality or often stay up late, the risk of heart disease, cerebrovascular disease, cardiovascular disease, chronic disease and various metabolic diseases will gradually increase, seriously affecting health and reducing the quality of life in the future.
04
What are the effects of sleeping too much on the body?
1, easy to gain weight
Sleeping for a long time and lying down can not get enough exercise and exercise, their own metabolic capacity will also be weakened, a large amount of fat in the body continues to accumulate, thereby increasing the rate of body obesity.
2. Induce hypertension
Hypertension has also become the main cause affecting the health of citizens, when the quality of sleep is too much, the blood will also be in a state of continuous flow, a large number of blood vessels in the blood supply can not be adequate nutritional supply will also make the blood become thick, the flow rate slowed down, thereby inducing cardiovascular disease, so that blood pressure is difficult to stabilize.
3. Affect blood flow
When sleeping, it will still maintain a lying or side lying posture, long-term sleep time is too long, lying for a long time the heart and blood can not get enough exercise, will also affect the blood flow of the whole body, resulting in local tissue ischemia and hypoxia, easy to induce myocardial infarction and cerebral embolism, stroke.
4, easy to get tired
Do not feel that sleeping too much, can alleviate the feeling of physical fatigue, if sleeping too much more than the human body can bear the load, it will also make the energy worse, people appear listless.
Long sleep, their own body metabolism ability is weakened, the speed of blood circulation will also be weakened, oxygen and smoke can not be adequately supplied, so that it can not flow into the body, various tissues and organs, resulting in lack of oxygen in the brain, the most important result is the more sleepy, the more sleepy the more sleepy, in order to form a vicious circle, over time will also affect memory, damage to brain tissue.
5. Affects heart function
Proper rest can make the body's heart in a relatively relaxed state, but if the sleep time is too long, it will affect the heart's contraction ability to lead to heart weakness, reduced heart function, and after a slight exercise of heart function, there will be panic, chest tightness, shortness of breath, seriously reducing the quality of life, increasing the burden on the body.