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The relationship between sleep and life expectancy should be seen by middle-aged and elderly people over 50 years old
With the development of society and the improvement of people's living standards, more and more people have begun to pay attention to health and longevity. For middle-aged and elderly people over 50 years old, maintaining good sleep quality is one of the important factors for healthy and long life. Today we will talk about the relationship between sleep and lifespan, and discuss how to improve the quality of life by improving the quality of sleep.
Did you know that people who sleep well live longer
In a study that lasted more than 20 years, researchers surveyed 25,000 American adults on an ongoing basis, counting the initial survey data and the mortality rate in the following 26 years. The researchers found that people who slept more than nine hours or less than five hours a night had a significantly higher risk of death than those who slept seven hours a night. This study shows that people who sleep too long or too little can increase the risk of early death. So, if you want to live a long life, getting a good night's sleep is the key.
Some friends may ask, if you sleep 6 or 7 hours at night, you still feel sleepy during the day, why is this? In fact, high-quality sleep is not only based on time, but also on quality. Some people sleep for a long time but still feel tired when they wake up the next day, this is because the quality of their sleep is not high.
In order to improve sleep quality, in addition to ensuring sufficient sleep time, we should also pay attention to factors such as sleep environment, eating habits, and psychological state. For example, keep your bedroom quiet and comfortable, avoid overeating and drinking, and keep you happy.
How can middle-aged and elderly people improve sleep quality?
For middle-aged and elderly people over the age of 50, it is especially important to improve sleep quality. Because with age, various body functions gradually decline, and the quality of sleep will also be affected. So, how should middle-aged and elderly people improve sleep quality?
1. Have a regular schedule
Middle-aged and elderly people should try to maintain a regular work and rest time, go to bed regularly every day, and get up regularly. This helps to adjust the biological clock and improve the quality of sleep.
2. Relax before bed
Before bedtime, you can do some relaxing activities, such as taking a hot bath, listening to soft music, drinking a glass of warm milk, etc. These activities can help relieve tension, relax the mind, and improve sleep quality.
3. Avoid irritating substances
Middle-aged and elderly people should try to avoid ingesting irritating substances, such as coffee, tea, tobacco, alcohol, etc. These substances can affect the quality of sleep, leading to insomnia, dreaminess and other problems.
4. Exercise moderately
Moderate exercise can help improve sleep quality. Middle-aged and elderly people can choose light exercises such as walking, tai chi, and yoga to avoid strenuous exercise. It is best to choose the time of exercise during the day, and exercising at night will affect the quality of sleep.
5. Seek professional help
If the sleep quality problems of middle-aged and elderly people are more serious, you can consider seeking professional help. For example, consult a doctor, psychologist, etc., and seek professional advice and treatment options.
How much does sleep affect longevity?
The impact of sleep on longevity is significant. On the one hand, good sleep quality helps the body to recover and improve immunity, thereby reducing the occurrence of diseases. On the other hand, chronic sleep deprivation or poor sleep quality can lead to a decline in physical function, accelerate the aging process, and increase the risk of early death.
Some studies have found that sleep deprivation is associated with the occurrence of a variety of diseases, such as high blood pressure, diabetes, heart disease, etc. These diseases not only affect physical health but also shorten life expectancy. Therefore, maintaining good sleep quality is especially important for middle-aged and elderly people.
Of course, the effect of sleep on longevity is not absolute. In addition to sleep quality, factors such as diet, exercise, and mentality can also affect longevity. However, improving sleep quality is undoubtedly one of the important factors in improving the quality of life.
How should middle-aged and elderly people maintain good sleep quality?
For middle-aged and elderly people, it is very important to maintain good sleep quality. Here are some tips to help middle-aged and older adults improve their sleep quality:
1. Have a regular schedule
Middle-aged and elderly people should try to maintain a regular work and rest time, go to bed regularly every day, and get up regularly. This helps to adjust the biological clock and improve the quality of sleep.
2. Relax before bed
Before bedtime, you can do some relaxing activities, such as taking a hot bath, listening to soft music, drinking a glass of warm milk, etc. These activities can help relieve tension, relax the mind, and improve sleep quality.
3. Avoid irritating substances
Middle-aged and elderly people should try to avoid ingesting irritating substances, such as coffee, tea, tobacco, alcohol, etc. These substances can affect the quality of sleep, leading to insomnia, dreaminess and other problems.
4. Exercise moderately
Moderate exercise can help improve sleep quality. Middle-aged and elderly people can choose light exercises such as walking, tai chi, and yoga to avoid strenuous exercise. It is best to choose the time of exercise during the day, and exercising at night will affect the quality of sleep.
5. Seek professional help
If the sleep quality problems of middle-aged and elderly people are more serious, you can consider seeking professional help. For example, consult a doctor, psychologist, etc., and seek professional advice and treatment options.
In conclusion, the impact of sleep on longevity is significant. Middle-aged and elderly people should pay attention to sleep quality and take active measures to improve sleep quality, so as to improve the quality of life. At the same time, it is also necessary to pay attention to other health factors, such as diet, exercise, mentality, etc., to comprehensively maintain physical health.
In closing, I would like to say that sleep is an essential part of our lives. Only by maintaining a good quality of sleep can we have a healthy body and abundant energy to enjoy a good life. I hope this article can resonate with everyone, let us pay attention to sleep health and pursue a long and happy life!