to sleep every day? Too much or too little time affects health
recently,, "the death rate of 8 hours of sleep is higher than that of 5 hours of sleep" and "8 hours of sleep will die faster" and other statements are circulating on the Internet. For this reason, the reporter interviewed experts in related fields. Please pay attention--
days ago, an American experiment came to a sensational conclusion."Sleeping 8 hours a day will make you die faster". The six-year experiment was conducted by the University of California, San Diego School of Pharmacy and the American Cancer Society. They observed 1 million subjects between the ages of 30 and 102. The study found that people who sleep only 6-7 hours a day have a much lower mortality rate than those who sleep more than 8 hours or less than 4 hours a day. Among them, people who sleep 7 hours a day have the lowest mortality rate, and even those who sleep only 5 hours, this coefficient is lower than those who sleep 8 hours.
is this alarmist or scientific fact?? Is there a golden time for sleep? In response to these questions, the Science and Technology Daily reporter interviewed experts in related fields.
optimal sleep duration is hard to define
"sleep enough for 8 hours to die faster this statement is too simple and one-sided, it is easy to mislead everyone. First of all, we must investigate the reason. A person's long sleep time may be due to narcolepsy or snoring, apnea and other symptoms while sleeping. For patients with narcolepsy, due to the low quality of sleep, it is necessary to extend the sleep time to meet their sleep needs, and they can gradually improve after treatment. Snoring, apnea and other diseases will directly affect human health, causing cardiovascular and cerebrovascular diseases, diabetes, renal dysfunction, nervous system disorders and other disorders, and then affect life expectancy." Professor Guo Hengxi, director of the sleep medicine center of Beijing Chaoyang Hospital, said.
according to the report, approximately5%-10% are short sleepers, sleep only about 6 hours, and 2% of men and 1.5 of women are long sleepers, sleep time may be 9-10 hours or more, so it is difficult to use 8 hours of sleep time to define the sleep time required for all adults. Therefore, as Dr. Duan Ying of the PLA Air Force Sleep Disease Center said, as long as it does not affect the human body's daytime function, it is generally not considered to be abnormal sleep.
Although the length of sleep varies from person to person, the lack of sleep for a long time can cause great damage to the human body. Duan Ying believes that,the phenomenon of "not sleeping at night and not sleeping in the morning" is what is called chronic sleep deprivation in medicine, which can cause increased drowsiness, reduced operating ability, decreased cognitive function, reduced memory, reactivity, and alertness, and the possibility of traffic accidents Increased, and hormone level disorders and other adverse effects. A growing number of studies have shown that long-term sleep deprivation is associated with the prevalence of insulin resistance and obesity. Acute sleep deprivation, that is, the phenomenon of staying up late at work and study, can be adjusted by sleeping in to restore normal sleep. No matter what kind of lack of sleep will disturb the body's normal biological rhythm, causing psychological or physical symptoms.
too much or too little sleep can affect health
for many office workers and students, they do not get enough sleep on weekdays due to various reasons, but they find that they sleep more and more sleepy after taking up sleep on weekends. Experts explain that human sleep throughout the night presents the characteristics of periodic changes. A sleep cycle consists of non-REM sleep(NREM) and rapid eye movement sleep (REM) components. There can be 3-5 such sleep cycles in a night. Each cycle lasts 90-100 minutes. Normal adults develop NREM sleep first, followed by REM sleep. The former is divided into shallow sleep period N1,N2 and deep sleep period N3, the latter is often said that the dream period. NREM can be compensated to some extent, but not fully, while REM will be more fully compensated, accounting for a larger proportion. During REM sleep, the muscles of the human body are in a relaxed state. When you wake up at this stage, you will feel weak and weak. This is also a normal reaction during sleep. In addition, long-term N3 sleep reduction will lead to the feeling of sleep deficiency, and long-term REM sleep deficiency may lead to the decline of learning ability and memory, as well as the phenomenon of abnormal mood. The state of the body after waking up is very closely related to the sleep cycle.
"Sleep duration and sleep structure change with age." Duan Ying said, "Total sleep time decreases with age. Newborns sleep more than 16 hours a day, while 6-month-old babies sleep less to 12 hours. In old age, sleep may be fragmented, night awakenings increase, sleep efficiency decreases, the proportion of light sleep increases, and the proportion of deep sleep decreases." No matter what group, high-quality sleep should be composed of a complete sleep cycle, and the lack of any link will affect the physical state after waking up.
"Too little or too much sleep will affect human health. Blindly pursuing sleep time may affect the sleep cycle and reduce sleep quality." Duan Ying said that extending sleep time does not necessarily make up for lack of sleep. If you wake up naturally and feel good, you can start a new day.
to develop good sleep habits
"The sleep-wake circadian rhythm is a gradual evolution of human adaptation to the Earth's natural circadian rhythm." Duan Ying said that before the industrial age, people were working at sunrise and resting at sunset, and their work rhythm was basically consistent with the natural sleep-wake circadian rhythm of the human body, so sleep disorders were relatively rare. With the emergence of modern industry, especially in the information age, people's working hours have also broken the dependence on day and night changes due to the emergence of lighting equipment, and non-circadian working rhythms such as overtime and shift work have appeared, which often conflict with the natural rhythms formed by the human body. Therefore, various sleep and related diseases show a high incidence.
experts suggest that the conflict between the rhythm of daily life and the natural sleep rhythm of the human body should be reduced as much as possible. Don't eat too much or be hungry before going to bed. Don't do things unrelated to sleep in bed, such as playing mobile phones, watching TV, reading, writing or thinking too much, go to bed on time and get up on time, don't go to bed early or get up late for no reason, and don't drink exciting drinks in the afternoon.
For those who work the night shift, Guo Hengxi specifically pointed out that the night shift should be arranged scientifically and reasonably, and the light should be minimized before and on the way home from work to create a quiet and temperature-appropriate sleeping environment. At the same time, for work or travel across time zones, try to eat and work according to the local customary time. In addition, Guo Hengxi stressed that although it is not recommended to compress sleep time on working days, if you do not get enough sleep at ordinary times, you must make up for sleep on rest days.
Duan Ying reminded not to pay too much attention to occasional sleep problems. If weekly sleep distress is greater3 times, and the duration is long, especially when accompanied by obvious daytime function damage, such as fatigue, drowsiness, decreased work and learning ability, mood and mood are affected, you should consult a professional sleep physician in time.
