Adult men need 6.49 hours of sleep time, and women need about 7.5 hours, and should ensure "quality sleep time" from 10 to 5 am. Because it is easy for people to reach deep sleep at this time, which helps to relieve fatigue.
A 22-year follow-up study of 2 1000 adults in Finland found that the mortality rate of men who slept less than 7 hours was 26% higher than that of men who slept 7-8 hours, and that of women was 2 1% higher. The mortality rate of men who sleep for more than 8 hours is 24% higher than that of men who sleep for 7-8 hours, and that of women is 17%.
If people of this age don't get enough sleep, it is mostly related to bad habits such as mental retardation or stress-induced overeating. In addition to relieving stress as much as possible, you can also do some work in the bedtime environment, such as reducing noise, ventilation, proper shading and so on. , and choose a pillow with a height of 10~ 15 cm and moderate hardness. People who still don't get enough sleep can also make up their sleep by taking a lunch break 1 hour.
Extended data:
Old people over 60 years old: sleep 5.5~7 hours a day: old people sleep before 0/2 o'clock every night/kloc, and sleep 7 hours or even 5.5 hours at night is enough. According to the data released by the Alzheimer's Association, the aging of the brain can be delayed for two years for the elderly who sleep less than seven hours a night. Long-term sleep for more than 7 hours or lack of sleep will lead to inattention and even Alzheimer's disease, thus increasing the risk of premature death.
The most common sleep problems of the elderly are dreaminess and insomnia. Many dreams are due to the deterioration of brain function in the elderly; Insomnia is mostly caused by the decrease of melatonin secretion in the body, and melatonin is one of the important factors that determine sleep in the body. Old people with poor sleep quality at night should form the habit of taking a lunch break, and the time should not exceed 1 hour. Otherwise, the central nervous system of the brain will deepen the inhibition, promote the relative reduction of cerebral blood flow, slow down metabolism in the body, and easily lead to discomfort after waking up, and even more drowsiness.
People's network-insufficient sleep and increased waist circumference
People's Network-How long can I sleep every day to live longer? Adults sleep seven hours a day.