Disclaimer: The content of the article is for reference only, the storyline is purely fictional, intended to popularize health knowledge, if you feel unwell, please seek medical attention offline.
Uncle Li is 68 years old and was a middle school physics teacher before he retired. Lately, he has been feeling sluggish, drowsy during the day and sleepless at night. His wife, Aunt Zhang, saw it in her eyes and was anxious in her heart, and persuaded him to go to the hospital for examination. But Uncle Li waved his hand and said, "I'm old and I've slept a little more, what's all the fuss?"
Aunt Zhang didn't give up: "What do you say?" When you are older, you should sleep more to recuperate, how can you say that you sleep too much? Besides, your sleep quality is obviously not good!"
While the two were arguing, their daughter, Dr. Lee, came to the house as a guest. As a sleep specialist, Dr. Lee became alert as soon as he heard his parents' conversation.
"Dad, Mom is right, you really need to pay attention to this situation." Dr. Li sat down and said to his father seriously, "The older you get, the more you pay attention to the quality of your sleep, rather than simply increasing the amount of sleep you get." In particular, some 'sleep' sleep will affect health and even reduce life expectancy. "
Uncle Li looked confused: "How do you say this?" Isn't it all good to sleep?"
Dr. Li smiled and shook his head, "Dad, it's not necessarily. I'll tell you about a few cases I've had recently, and you'll get the idea. "
Case 1: Sister Zhang's "long sleep without waking up"
Sister Zhang is 55 years old and a bank clerk. In the past six months, she has often felt exhausted, and she can't wait to sleep until the afternoon on weekends. Sometimes I even slept for more than 12 hours and woke up feeling like I hadn't slept enough.
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Dr. Li explained, "Sister Zhang's situation is what we call 'long sleep'. Studies have shown that adults who sleep more than 9 hours a day can increase the risk of a variety of diseases, such as cardiovascular disease, diabetes, etc. A study published in the Journal of the United States College of Cardiology showed that people who slept more than 10 hours a day had a 30% higher risk of death than those who slept normally (7-8 hours). "
"Then why is this happening?" Uncle Li asked.
"This may be related to a number of factors," Dr. Lee explains, "First of all, too much sleep can lead to metabolic disorders in the body, affecting blood sugar and blood lipid levels. Secondly, staying in bed for a long time can reduce physical activity and affect heart and lung function. Finally, excessive sleep can be a sign of certain underlying conditions, such as depression or sleep apnea. "
Case 2: Uncle Wang's "Nap Trap"
Uncle Wang is a 59-year-old civil servant who has a habit of taking a nap. However, he often takes naps for more than an hour, and sometimes even sleeps for two or three hours. When he wakes up, he often feels dizzy and has trouble falling asleep at night.
"Uncle Wang's situation tells us that napping is good, but it should also be moderate. Studies have shown that a proper nap (15-30 minutes) can improve productivity in the afternoon, but napping longer than 30 minutes can have negative effects. "
"A study published in the journal Sleep Medicine showed that prolonged naps (more than 60 minutes) were associated with cognitive decline and an increased risk of diabetes. In addition, too long naps can affect the quality of sleep at night, leading to problems such as insomnia. "
Case 3: Grandma Liu's "Early Morning Trouble"
Grandma Liu, 74, has been waking up at 3 or 4 a.m. lately and can't sleep again. She felt that she was not sleeping enough, so she developed the habit of watching TV before going to bed and lying in bed in the morning.
Dr. Li explains, "Grandma Liu's condition is actually very common, and it is due to the changes in the circadian rhythm of the elderly. But the way she coped was inappropriate. Watching TV for a long time can affect the quality of sleep, and staying in bed in the morning can disrupt the biological clock. "
The National Sleep Foundation of United States recommends that older adults should maintain a regular routine and avoid doing things other than sleeping in bed. If you wake up early, you can get up and do some light activities, such as reading a book or listening to soft music, and wait until you are sleepy before going back to sleep. "
After listening to these cases, Uncle Li thought thoughtfully: "It turns out that there are so many things to pay attention to sleep. So what can I do to improve my sleep quality?"
Dr. Li smiled and said, "Dad, let me give you a few suggestions:
1. Maintain a regular routine, including weekends.
2. Create a good sleeping environment that is quiet, dark, and cool.
3. Avoid using electronic devices before bedtime, blue light can inhibit the secretion of melatonin.
4. Exercise moderately, but avoid strenuous exercise before bed.
5. Limit caffeine and alcohol intake, especially in the afternoon and evening.
6. If you feel tired, you can take a nap for 15-20 minutes, but no more than 30 minutes.
7. If you can't sleep, don't force yourself, get up and do some light activities until you feel sleepy before going to bed. "
After listening to this, Uncle Li suddenly realized: "It turns out that there is so much knowledge about sleep!" No wonder I've been sleeping a lot lately and feeling more tired. "
Aunt Zhang added on the side: "I see that our community has been organizing Tai Chi classes recently, do you want to try it?" I heard that it is very helpful for improving sleep. "
Uncle Li nodded: "Good idea!" I'll sign up tomorrow. "
Dr. Li smiled with relief: "Dad, Mom, I'm glad you can pay so much attention to sleep health. Remember, the quality of sleep is more important than the quantity. Moderate sleep not only makes us energetic, but also prevents many diseases and prolongs life. "
From that day on, Uncle Li began to seriously adjust his work and rest habits. He participated in a Tai Chi class in the community and insisted on practicing in the morning every day. Instead of staying up late to watch TV at night, choose to listen to some soft music to relax. Slowly, he noticed that his sleep quality improved significantly and he was more energetic during the day.
This little story tells us that more sleep is not always better. As we age, we should pay more attention to the quality of sleep rather than simply increasing the amount of sleep we sleep. Through scientific sleep management, we can improve the quality of life and prolong life.
Bibliography:
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2. Fang W, et al. Association of Napping and All-Cause Mortality: A Prospective Cohort Study. Heart. 2019; 105(Suppl 6):A1-A193.
3. Ohayon MM, et al. Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: developing normative sleep values across the human lifespan. Sleep. 2004; 27(7):1255-1273.
4. National Sleep Foundation. Sleep Health Index 2014. Washington, DC: National Sleep Foundation; 2014.
5. Hirshkowitz M, et al. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health. 2015; 1(1):40-43.