Hint: In order to better tell the content of the article, the plot of the characters is fictional
Uncle Wang is 86 years old this year, sleeps 5 hours a day, and gets up at 5 a.m. to exercise. Neighbors said he was physically tough and more energetic than a young man.
Uncle Wang's son was often worried and advised him to sleep more. Dad, you're your age, you can't sleep so little! It's not good for the body!
But Uncle Wang smiled and waved his hand every time, how could he be so exquisite! I've been like this all my life, isn't it okay?
Uncle Wang's lack of sleep attracted the attention of Li Hua, a community doctor. After reading a large number of medical literature, Li Hua was surprised to find that elderly people like Uncle Wang who have short sleep time and regular work and rest often live longer!
Is sleeping less and waking up earlier better for your health?
1. Marathon sleep research, early bedtime and early wake up or the secret of longevity
Let's start with these two large-scale studies in the UK, which are impressively large in sample size and over a long time span.
The first study, which followed more than 500,000 people for nearly 40 years, was a sleep marathon. That's a lot of data, it's convincing. Studies have found that people who sleep 6-8 hours a night and wake up earlier have the lowest risk of death. It seems that going to bed early and getting up early is not without scientific reason.
Cardiologist Zhao Ming was deeply touched by his patient, Uncle Li, who is 78 years old this year, sleeps 7 hours a day, never sleeps in bed, but his body is very strong. Uncle Li said that if he stays up late at night and wilts the next day, it is better to have a regular schedule and rest, and he can live for a few more years by playing less mahjong!
In fact, many long-lived elderly people have the habit of going to bed early and waking up early. 97-year-old Grandma Zhang has been getting up at 6 o'clock in the morning and going to bed at 9 o'clock in the evening, eating and sleeping well every day.
On the other hand, many modern young people are "night owls" who reverse day and night. Xiao Wang, a 35-year-old programmer, often stays up until 2 a.m. before going to bed and getting up at noon the next day. He laughed at himself for saving the world by relying on code farmers, but he didn't know that his health was slowly "swallowed" by this kind of routine.
After a long time of such a routine and life, Xiao Wang's body gradually deformed. His weight has skyrocketed, and his blood pressure and lipids have also entered the high-risk zone.
The doctor tried hard to persuade him to get rid of the problem of staying up late, but he always found an excuse to shirk it, how can it be so easy, the project is always so rushed, if you don't stay up late, you can't do it! It wasn't until he was diagnosed with mild fatty liver not long ago that he "woke up like a dream" and made up his mind to be nicer to himself.
Another 10-year survey of more than 90,000 middle-aged and older women found that people with moderate sleep duration and regular work and rest routines lived longer.
Many people think that sleeping more can make up for lack of sleep, but the reversal of day and night and irregular work and rest are irreversible in damage to the body. Long-term lack of sleep and weakened immunity can lead to various chronic diseases. Conversely, once you get sick, your sleep quality will be affected, creating a vicious circle.
IT engineer Xiao Zhang has been working as a part-time worker in the workplace, and he has less and less sleep time and often works overtime all night. Drowsy during the day and unable to sleep at night, trapped in a vicious circle. A physical examination showed fatty liver, and the doctor told him that if he continued like this, he would have to be admitted to the ICU before the age of 40.
Xiao Zhang suddenly woke up, he began to control his working hours, went to bed before 11 o'clock, and got up on time at 7 o'clock in the morning. In just one month, his mental state was much better. It is still necessary to leave life blank, and the body is the capital of the revolution!
Managing your schedule is the greatest investment in your health. Practice good sleep hygiene, such as getting in and out of bed at a set time, creating a quiet and comfortable sleeping environment, and never drinking coffee before bed.
Second, the study of the elderly in China, go to bed early and get up early, and live 3 to 7 years longer
The findings of the Anglo-American study have also been confirmed in the elderly in China. Juejue, chief physician of Longhua Hospital affiliated to Shanghai University of Traditional Chinese Medicine, conducted a follow-up survey of 1,000 people over 65 years old for 15 years.
The results showed that those who went to bed before 11 p.m. and woke up around 7 a.m. had an average lifespan of 3.7 years longer than night owls who stayed up late.
The 86-year-old grandfather Wang is a typical representative of the early bedtime and early wake up school. When he was young, he worked night shifts in factories, often reversing day and night, and his health deteriorated.
After retiring, he began to learn to work at sunrise and sunset, go to bed before 10 o'clock, and wake up naturally at 6 o'clock. After a few years, the original high blood pressure, heart disease and other problems have miraculously improved.
The elderly have a regular schedule, metabolism and endocrine function, which helps to prolong life. Especially if you wake up early, you can make the most of the daylight and go out more often.
On the other hand, night owls, staying up late is a huge harm to the body and mind. 75-year-old Grandma Li often doesn't sleep in the middle of the night and "fights" on the mahjong table until dawn. Over time, her blood sugar soared, and diabetes complications made it difficult for her to sleep. The doctor warned her that if she didn't get rid of her bad habits, she might not survive the next Spring Festival.
Once the disease occurs, it will affect the quality of sleep, forming a vicious circle. Getting a good night's sleep is an important way to achieve a "healthy life".
Uncle Zhao, a 72-year-old retired teacher, was diagnosed with high blood pressure shortly after his retirement and couldn't sleep well all night. Doctors advised him to drink a glass of warm milk before bed, go to bed by 11 a.m., and wake up promptly at 7 a.m. In just one month, Uncle Zhao's blood pressure gradually stabilized.
Everyone's sleep rhythm is different, but for older people, routine is especially crucial. It is recommended that the elderly should master their biological clock, avoid overwork, stay up less late, exercise more, nap time should not exceed half an hour, and do not drink strong tea and coffee 2 hours before bedtime.
These studies invariably tell us that regular sleep, especially the habit of going to bed early and waking up early, is the "answer" to maintaining health. It can help the elderly regulate their biological clock, improve cardiovascular function, prevent chronic diseases, and improve their quality of life. Even if you are old, try to be an "early bird".
Everyone's sleep needs are different. For example, owl-type people tend to go to bed late and wake up late, while lark-type people prefer to go to bed early and wake up early. The most important thing is to find a schedule that best suits your own pace.
These two studies use detailed data to show everyone that the key is to find the golden hour that suits you when you get too much sleep. Maintaining a regular routine and going to bed early and waking up early is good for your health. After all, staying up late in bed will eventually overdraw your life.
3. Experts interpret why people who sleep less and wake up earlier live longer?
A regular routine is a longevity medicine in itself. The human biological clock likes to have a regular rhythm so that endocrine, metabolic and other functions can function normally. People who go to bed early and wake up early tend to be more self-disciplined and have a healthier lifestyle.
Grandpa Li, a 78-year-old veteran, is a typical example, he gets up at 5 o'clock every day, eats breakfast at 6 o'clock, and then goes out for an hour to exercise. This routine has been maintained for decades, rain or shine.
Grandpa Li is very energetic, and his blood pressure, blood sugar and other indicators are very normal. It's also a soldier's biological clock. Waking up early helps synchronize your body clock and get your body into the best shape. The body's hormones, body temperature, etc., have a circadian rhythm that changes with sunrise and sunset.
Waking up early can better adjust the appearance, get enough sunlight, is conducive to the synthesis of vitamin D, and can also increase the secretion of melatonin at night, so as to ensure a good night's sleep.
Tian Lei, a doctor of psychology, found that early birds are usually more positive and optimistic than night owls. For example, she says, there are always a few pistachios in the office, and they tend to be early risers, energetic, and good at sports and socializing.
Waking up early and having plenty of time for breakfast, exercise, and sunshine can help foster positive emotions.
Xiao Zhou used to be a night owl. After graduating from college, he sang every night, fell asleep during the day, and his weight soared to 200 pounds. It wasn't until last year that fatty liver was detected in a physical examination, and he began to go to bed early and get up early, with a light diet and moderate exercise, he lost three laps in less than half a year.
More sleep is not better, the key is to grasp it. Everyone's sleep needs are different, but they should all be regular and avoid overdoing it. You can observe your own state and find the best sleep zone.
Regular and moderate sleep is the booster of health and longevity. Go to bed early and get up early, so that the biological clock can be accurately adjusted; Exercise appropriately to get your body and mind moving; Stay positive.
Fourth, find an exclusive "sleep comfort zone" and add points to your health
Some people are born night owls, going to bed late and waking up late; Some people are larks and like to go to bed early and wake up early. The key is to follow your body clock and find your best.
Xiao Li in the IT industry used to go to bed after midnight and woke up at noon the next day, which was very troubled for a while. Under the doctor's advice, he no longer forced himself to get up early, but adjusted his schedule, going to bed at 1 o'clock and waking up at 9 o'clock, but he was refreshed every day.
Amamida, whose profession is a flight attendant, is the opposite. Flying jobs left her with frequent bumpy days and nights and chronic sleep deprivation. Later, she simply used her rest time to catch up on sleep, even if she slept for a few hours in the afternoon, she still fell asleep on time at 12 o'clock at night.
Gradually, she figured out a set of rotation rhythm that suited her, and not only her mental state was greatly improved, but even her skin condition improved significantly.
In addition to following your biological clock, it's also crucial to develop good sleep habits. Set yourself a bedtime alarm to remind yourself to go to bed on time; Soaking in a hot bath before going to bed and drinking a cup of soothing flower tea can help improve sleep quality; The bedroom should be quiet and dark, and electronic devices such as mobile phones and computers should be kept away from the bed.
After all, lifestyles are very different, and finding the sleep comfort zone that suits you best can truly achieve a good night's sleep and welcome a new day in the best condition.
epilogue
Sleep duration is linked to health and longevity. Whether for the average person or the elderly, the quality of sleep has a great impact on the quality of life and the length of life.
Ensuring adequate and regular sleep, especially the habit of going to bed early and waking up early, is the real "secret to longevity". It can help everyone regulate the biological clock, improve cardiovascular function, prevent chronic diseases, and improve immunity.
Everyone should also remember that it varies from person to person, and it is important not to "one size fits all". Everyone's sleep needs are different, some people are like "owls", some people are like "larks", the key is to follow your own rhythm and find the most comfortable state.
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Reference Links:
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