Sources: All information stated in this article is based on reliable information, and is summarized at the end of this article.
In order to have a good body, it is necessary to sleep for 8 hours.
It's just that this "8-hour sleep theory" is gradually untenable, so in this case, how much sleep time should be?
Is the 8-hour sleep theory wrong?
The "8-hour sleep theory" has always been sought after because it has formed a consensus in life, believing that only 8 hours of sleep can keep the body in the best condition.
A team at the University of Pittsburgh in the United States has studied 157,000 women and found that sleeping 8 hours a day can reduce the risk of fractures.
It is clearly disclosed that if the annual fall rate of women who sleep only 5 hours per night is 10.6%, the annual fall probability of women who sleep more than 10 hours per night is 11.8%, but the annual fall rate of women who sleep 7-8 hours per night is 7%.
Obviously, judging from the fall rate of women, women who sleep 7-8 hours do have a lower risk of getting sick, and it is no wonder that sleeping 8 hours is highly sought after, after all, this health rate is indeed more intuitive.
In addition to the American research team showing that 8 hours of sleep a day can reduce the risk of fractures, a British study in 2011 revealed again that the length of sleep is closely related to cardiovascular disease.
The British study revealed that people with insufficient sleep time for a long time are 48% more likely to suffer from coronary heart disease and 15% higher than normal people.
Since multiple studies have clearly stated that the relationship between sleep duration and health, this "good sleep" and "good body", and even "8 hours" are quietly linked again.
As word of mouth spreads, the answer "a few hours of sleep is best, 8 hours of sleep" has also become the default.
It's just that "8 hours of sleep" is really correct, in fact, according to relevant health data, even if 8 hours of sleep is not correct in theory, it is not suitable for everyone.
As a research team in the United States, comparing the length of sleep and the risk of fractures, the length and duration of sleep are particular.
Studies have shown that chronic sleep deprivation is a wake-up call for the body, but sleeping too long can also increase the risk of coronary heart disease, stroke and other cardiovascular diseases.
Since there are rumors, the people naturally have a discussion about "sleep", and there is even a discussion of "sleeping for more than 8 hours and dying early".
The American Cancer Society, which spent another six years recording data on 1 million subjects between the ages of 30 and 102, showed that people who slept six or seven hours a day had a much lower mortality rate than those who slept more than eight hours.
It is even more evident that people who sleep for 7 hours have the lowest mortality rate.
The researcher's explanation is that because of this sleep time, which leads to a shorter time of exposure to sunlight, the person's body temperature also becomes too low because the body is inactive for too long.
The most intuitive state is that it will cause the human body to secrete a large amount of melatonin that promotes sleep, making people drowsy throughout the day, and then affecting the human body to enter deep sleep at night, thus forming a vicious circle.
Then this makes people wonder, sleeping less is harmful this is inevitable, sleeping too much also affects health, and said that this "8-hour sleep theory" is not suitable for everyone, so what is the best sleep time?
The "golden hour" of sleep
The reason why this is said is because people's sleep is actually divided into four stages from shallow to deep, and the third and fourth stages are deep sleep, and the quality of these two periods is also the main part of promoting people's recovery of energy.
From the third to the fourth stage, it occupies 7% and 15% of the sleep time, respectively.
Some people fall asleep slowly, some people fall asleep quickly, and when they enter the deep sleep stage, some people are able to get enough sleep even if they sleep for 5 hours.
Therefore, this "8-hour sleep theory" actually varies from person to person.
And different age groups have corresponding sleep time, according to the relevant data research ratio, for example, the child's sleep time is generally controlled at 9-10 hours, while the adult is 7-8 hours.
The sleep time of the elderly should also be controlled at 7-9 hours, and the nap time of the elderly should also be controlled.
A study of psychiatrists at the University of California found a longitudinal association between napping and Alzheimer's disease.
It was found that older adults who took a nap at least once a day or more than one hour had a 40% higher risk of developing Alzheimer's disease than those who took less than one hour.
Napping longer than one hour was associated with a 30% increased risk of death and a 35% increased risk of cardiovascular disease.
The same is true for young people, and controlling nap length has also become a key factor affecting physical health.
However, in the current fast-paced development of the times, not to mention the high work pressure and lack of sleep among young people, the basic 6-hour sleep guarantee is already abundant, not to mention the pursuit of 7-8 hours of sleep.
Insomnia and sleep disorders have become the norm in many people's lives.
According to the "China Sleep Research Report 2023", the average sleep duration of primary and secondary school students in mainland China is only 7.74 hours per night, which is obviously contrary to the theory that experts recommend 9-10 hours of sleep in childhood.
Due to the lack of mental and material support for the elderly, or the poor physical health of the family and children, some research data show that the lack of sleep time or excessive sleep of the elderly over 60 years old in the mainland will lead to an increase in the risk of depression.
"Good sleep, good body" has obviously become a luxury to a certain extent in the current fast-paced life.
In any case, the body is the most important, as the doctor recommends that 7 hours of sleep may be the most appropriate.
A good sleep can have a good body, try to keep at least 7 hours of sleep, no more and no less, even though the current rhythm of life is not easy, but in the end it is important to persevere.
Resources:
Expert: Sleep deprivation is more common than insomnia in middle and high school students
Ministry of Education: Primary school students should sleep 10 hours a day and junior high school students should sleep 9 hours a day
The relationship between sleep duration and depressive symptoms in the elderly, Sichuan Mental Health, 2023, CNKI
7 hours of sleep length or the most appropriate, middle-aged and elderly health care, CNKI
Napping beyond this time increases the risk of dementia by 40%? There are also 3 types of people who must not take a nap, otherwise the body will collapse sooner or later
Source: CNKI
Source: CNKI