It is said that "people who sleep well do not show old age", and the impact of lack of sleep on the body is multifaceted. In addition to focusing on sleeping well and sleeping well, it is also important to sleep regularly.
Do you fall asleep at a fixed time each day? Do you go to bed late or catch up on sleep on weekends? Many people overlook the importance of regular sleep. Studies have found that irregular sleep may age a creature by 9 months compared to people with stable sleep habits.
Sleep like this and age 9 months in advance
According to a study published in August 2023 in the journal Sleep Health, maintaining stable sleep habits can help slow down the biological aging process. Participants with large deviations in sleep initiation and large differences in sleep on weekdays and weekends were biologically 9 months older than those with stable sleep habits.
The study screenshot study analyzed 6052 adult participants, with an average age of 50 years, recorded parameters such as sleep onset, wake-up time, duration, efficiency, etc., and analyzed the biological age of the participants through blood samples. Then, the relationship between sleep patterns and biological age was analyzed.
The study found that participants slept an average of 60 minutes per day and 78 minutes more on weekends. Compared to people who maintain stable sleep habits:
Participants with unstable sleep duration, participants with a biological age 0.63 years older, participants with more supplementary sleep, participants with a biological age 0.52 years older, participants with a large deviation in the time of onset of sleep, a biological age 0.74 years older, participants with a large difference in sleep on weekdays and weekends, and a biological age 0.77 years older.
This meant that participants with large deviations in sleep initiation and large differences in sleep between weekdays and weekends were biologically 9 months older than those with stable sleep habits.
Maintaining stable sleep habits and maintaining similar time to fall asleep and wake up every day can help slow down the biological aging process.
For "Best Sleep" recommendations, please check
1
Best sleep duration: 7~8 hours
Generally speaking, adults should ensure 7~8 hours of sleep every day, long-term lack of sleep may lead to low immunity, endocrine disorders, poor mental state and other health problems.
A 2021 study published in the Journal of the American Medical Association online found a "J-shaped association" between sleep duration and all-cause mortality – 7 hours of sleep was the lowest point associated with all-cause, cardiovascular and other causes of death; Both persistent sleep deprivation and persistent hypersomia contribute to increased mortality.
The relationship between sleep duration and all-cause mortality in men (left) and women (right) can be said to be that 7 hours is an "optimal sleep duration" according to big data. Of course, the specific time varies from person to person, as long as you wake up feeling energetic and physically comfortable.
2
Best time to fall asleep: 10~11 p.m
It is generally recommended to fall asleep before 11 p.m. A 2021 study published in the journal European Heart Journal Digital Health showed that sleeping at 10:00~10:59 p.m. can reduce the risk of heart disease, and people who fall asleep at midnight or later have the highest incidence.
The relationship between the time of falling asleep and the risk of cardiovascular disease is that compared with falling asleep from 10:00 to 10:59, people who fall asleep at 11:00~11:59 at night have a 12% higher risk of cardiovascular disease, those who fall asleep at midnight or later are 25% higher, and those who fall asleep before 10:00 p.m. are 24% higher.
3
Best sleep habits: Remember 3 points
How to get quality sleep? You can refer to the following suggestions:
(1) Ensure regular work and rest time:
Get to bed on time and out of bed on time. Try to ensure a stable "biological clock", even if you don't need to get up too early on your rest day, try to go to bed at your usual time at night. It is best not to take a nap or nap for more than 20~30 minutes a day, so as not to affect the length of sleep at night.
(2) Ensure a good sleeping environment:
Suitable pillow height, reasonable quilt thickness, turning off the lights before going to bed, etc. can ensure sleep quality to a certain extent.
The indoor environment is poor, the temperature is not suitable, the light is too strong, and it is difficult to fall asleep peacefully when there are other noisy sounds, and the quality of sleep will be reduced over time.
(3) Develop an exercise habit:
Appropriate and moderate exercise will make muscle fatigue, but also inhibit the brain secretion of stimulants, promote people to sleep under fatigue, and then form a virtuous cycle of sleep and improve sleep quality.
In addition, a comfortable and relaxing sleeping position, daily sun exposure, and avoiding irritating drinks before going to bed can help us improve the quality of sleep and sleep well.
In 2023
China Women's Daily
Source/Health Times Photo/Editor-in-Charge/Chen Xiaobing, Cai Lengyue Review/Yifan Producer/Zhifei