"The Yellow Emperor's Neijing" once said: "Lie down at night and get up early, tired of the day." Does this ancient wisdom still apply to today's fast-paced modern society?
We live in an environment full of challenges and opportunities at all times, and sleep is the cornerstone of maintaining physical health and vitality, many people think that 8 hours a day is healthy, is this really the case?
01. "8 Hours of Sleep"
The "8-hour sleep theory" has long been considered the gold standard for good sleep, however, with the deepening of scientific research and a more comprehensive understanding of sleep, this assertion has begun to be questioned, and initially, the "8-hour sleep theory" was proposed in the late 19th and early 20th centuries at the same time as the "eight-hour working day" in order to protect workers' basic sleep rights.
At that time, long working hours and lack of rest led to fatigue and frequent accidents, so the slogan "Eight hours of work, eight hours of leisure, eight hours of sleep" came into being, and the "888 work system" was formed.
However, with the passage of time and the development of sleep science, more and more studies have shown that 8 hours of sleep is not suitable for everyone, that people of different ages have different sleep needs, and that the quality and regularity of sleep becomes more important than quantity, and the situation is particularly complicated by the elderly, who may need more sleep time, but are also susceptible to decreased sleep quality.
As a result, the "8-hour sleep theory" is increasingly seen as a relatively simplistic concept rather than a universal rule, and scientists tend to emphasize individual differences and encourage everyone to find a sleep duration that suits their physical condition and pace of life.
02. Sleep duration and health risks
There is a U-shaped relationship between sleep duration and health risks, that is, too long or too short sleep can have adverse effects on physical health, and authoritative institutions such as the American Sleep Research Association and the Chinese Medical Association have issued relevant sleep standards, and the most suitable sleep time for adults is determined to be between 7-9 hours per day.
Lack of sleep can lead to a lack of brain vitality, affecting memory, thinking and reflexes, long-term sleep deprivation may lead to a decline in immune system function, increasing the risk of infection and disease, studies have also shown that sleep deprivation is also linked to cardiovascular disease, metabolic disease, and mental health problems.
Excessive sleep time may lead to decreased brain vitality, manifested by poor memory, slow thinking, and staying in bed for a long time may lead to insufficient physical activity, causing muscle atrophy, joint stiffness, osteoporosis and other problems, and too much sleep is also associated with an increased risk of some chronic diseases, such as cardiovascular disease, diabetes, cancer, and Alzheimer's disease.
This U-shaped relationship suggests that maintaining the right amount of sleep is essential for maintaining good health, and that different individuals and ages may have different needs, so the key is to find the right balance for you, and scientists emphasize that a regular routine and good sleep quality are just as important, not just about the duration, so individual differences, life rhythm and physiological conditions should all be taken into account to create a personalized sleep plan that reduces potential health risks.
03.How long should I sleep every day after the age of 65?
According to a large number of scientific studies and expert opinions, for the elderly after the age of 65, the recommended sleep time is 7-8 hours per day, which is slightly lower than that of adults, reflecting the gradual decline of the physiological functions of the elderly as they age, including the quality and efficiency of sleep may also decline.
Older people tend to sleep more lightly, more easily awakened, and more irregularly, so they need to pay more attention to the quality of their sleep to ensure that they get enough depth and restorative rest in a relatively short period of time, however, it is also important to note that while the recommended sleep time is 7-8 hours, individual differences remain, with some older people may need more sleep and some may feel fully rested in shorter sleep periods.
Therefore, when making a sleep plan, the elderly should pay attention to their physical condition and sleep needs, as well as possible symptoms of chronic diseases, and maintain a regular schedule and good sleep hygiene while ensuring adequate rest, which will help improve the quality of life and overall health of the elderly.
04. How can I improve my sleep quality?
Sleep is a complex physiological process, including light sleep, deep sleep and REM sleep, which are coordinated with each other to form a complete sleep structure, and improving sleep quality is an important part of maintaining health.
1. Practice good sleep hygiene
Creating a quiet, dark, cool, and comfortable sleeping environment can help improve sleep quality, avoid using electronic devices before bedtime, as the blue light from these devices may interfere with the secretion of melatonin, affecting falling asleep, and ensure the comfort of mattresses and pillows to provide good support and sleeping position.
2. Maintain a regular sleep schedule
Falling asleep and waking up at the same time every day can help adjust your biological clock, improve your sleep quality, and avoid large time differences on weekends that can interfere with the stability of your biological clock.
3. Moderate exercise and activity
Engage in moderate physical activity, but avoid too intense exercise before bedtime, regular exercise helps improve the body's metabolism and circulation, promoting deep and effective sleep.
4. Maintain good eating Xi
Avoid too much caffeine and sugar in the evening, which can interfere with falling asleep, and try to eat early to avoid being overly full and affecting your comfort.
5. Relax and de-stress
Do some activities before bed that help you relax, such as listening to music, reading, meditating, etc., and avoid thinking too much before bedtime, you can try methods such as deep breathing, progressive muscle relaxation, or autosuggestion.
6. Limit daytime sleep
If you need to take a nap during the day, try to limit it to 20-30 minutes so as not to interfere with falling asleep at night.
7. Avoid alcohol and nicotine
Alcohol and nicotine can have a negative effect on sleep, and consuming these substances before bedtime should be avoided as much as possible.
05. Summary
In this in-depth discussion on sleep, we delve into the historical origins behind the "8-hour sleep theory", revealing the sleep needs of people of different ages, as well as the complex relationship between sleep duration and health risks.
We must abandon the myths of the past, look at sleep from a scientific perspective, and find a healthy way for ourselves through actual life adjustments, set aside our own quiet time in this era of information explosion, and welcome every new morning in a more scientific and healthy way.