0 1
Everyone is fooled by the "8-hour sleep theory"? When is the best time to sleep after 60?
Actually, the "eight-hour sleep theory" is not accurate. From the perspective of physical fitness, people of different ages have different requirements for sleep quality.
How long is the best sleep time for people of different ages?
Babies under one year old-need sleep every day 16 hours. At this time, the child is in an important period of growth and development. Sleep is very important to them, so sleep time is relatively the longest.
1~3 years old children-need sleep every day 12 hours, 2~3 hours during the day. Children in this period also belong to the growth and development stage, and their physical activity ability is gradually enhanced, so they need to sleep more body shaping cream at night.
Children aged 4~ 12 need sleep 10~ 12 hours every day. At this stage, children have entered the normal campus life, which is also a stage of growth and development. If they don't get enough sleep, their energy will be poor, their immunity will decline and their intellectual development will be affected.
13~ 17-year-old minors need to sleep 8~ 10 hours every day. Minors of this age need adequate sleep support to maintain normal learning and physiological activities, support the brain to learn more knowledge and broaden their horizons.
18~29 adults need to sleep 8 hours a day. Adult is an important stage of study and work. It is very important to get 8 hours' sleep every day. You should get rid of the bad habit of staying up late, go to bed early and get up early, plan your sleep reasonably, pay attention to the combination of work and rest, and don't give yourself too much mental pressure.
Middle-aged people aged 30-60 need to sleep for 7 hours every day. It is difficult for people of this age to enter a deep sleep state. Only by taking less rest during the day can we improve the quality of sleep at night and help relieve physical fatigue.
Older people over 60 need to sleep 5.5~7 hours a day. After entering old age, the quality of sleep is not as good as before. The brain ages faster, and it is easy to lose sleep and dream more. The deterioration of sleep quality in the elderly is closely related to the decrease of melatonin content in the body.
To sum up, people of different ages have different requirements for sleep and cannot generalize. In most people's minds, if you keep sleeping for about 8 hours every night, your body will get enough rest, promote blood circulation, strengthen the metabolic ability of various cells and tissues, and discharge metabolites and toxic wastes in time.
However, this conclusion has recently been questioned by some experts. For the elderly over 60 years old, the quality of sleep will deteriorate with age. Forcing the elderly to sleep for 8 hours will only aggravate the problem of insomnia and dreaminess. It is better to sleep at a reasonable time than to help your health.
The best sleep time for the elderly after 60 years old is 5.5~7 hours. If they often suffer from insomnia at night, they can shorten their lunch break during the day, learn to relieve bad emotions, communicate more with others and divert their attention.
02
What harm can too much sleep and too little sleep bring to the body respectively?
The harm of sleeping too much
1, too much sleep will also affect the heart rate. If the body lies down for a long time and the heart can't get enough blood supply, myocardial ischemia and hypoxia will occur, which is easy to induce cardiovascular diseases.
2, too much sleep will make the blood in the body flow continuously. Over time, it will also make the blood flow rate unstable, increase the blood consistency, and induce high blood pressure.
3, sleep for a long time, the body can not get enough exercise mood, the metabolic rate will also slow down, and a large accumulation of fat in the body is easy to induce obesity.
The harm of too little sleep
1, too little sleep does great harm to people's thinking and memory ability, and it is easy to forget, lose concentration, reduce memory, damage the normal function of the brain, and induce Alzheimer's disease.
2, staying up late for a long time, lack of sleep quality, will accelerate the aging process of the skin, easy to grow dark circles and acne, dark yellow and rough face, increased wrinkles, and bloodless skin.
3. Sleep disorders and long-term lack of sleep will increase their chances of suffering from heart disease, cardiovascular disease, diseases and bone diseases, which will affect their health.
03
What are the performances of people with good sleep quality?
(1) Get enough sleep
The best sleep time in a day should be 7~8 hours, without waking up early; Old people may sleep a little shorter. People with good sleep quality have enough sleep time, and there are few problems of insomnia and dreaminess. Even if there is, they can adjust themselves.
(2) falling asleep quickly and easily
Falling asleep within 20 minutes before going to bed is a very important index to measure the quality of sleep. If you fall asleep easily and quickly, it means that your sleep quality is very good, which is something to be happy about.
(3) deep sleep, long breathing, not easy to wake up, continuous sleep, rarely interrupted.
People with good sleep quality will not wake up in the middle of the night and find it difficult to fall asleep, nor will they wake up at night or rarely, and they will soon forget their dreams after waking up.
(4) Get up quickly, and get up in the morning with good spirits.
People with good sleep quality are energetic, clear-headed, rarely take naps during the day, have high work and study efficiency, and are not sleepy.
The above performance is the standard to verify the quality of sleep at night. You may wish to register according to your actual situation and see how your sleep quality is.
If your sleep quality is poor, it is often difficult to fall asleep, and it is easy to wake up at night, you can spend 20 minutes in a hot bath or ironing your feet before going to bed to relax your body, relieve stress and promote blood circulation throughout your body, which can help you improve your sleep quality and avoid thinking.