After the age of 50, the function of the body usually begins to decline, but some people seem to be in a good mental state and rarely get sick. In most cases, these people know how to keep healthy. In fact, good health has a lot to do with a person's sleep. People who know how to keep fit usually pay great attention to sleep and rest.

Reliable sleep requires a lot of details. For example, how long you sleep, this is a key detail, and it is also a detail that many people have doubts about. So, how long should I sleep every day to be healthy?

It is understood that American researchers have conducted a sleep survey of more than 90,000 people aged 50 to 79 for more than seven years, and found that people who sleep more than nine hours a day have a 70% higher risk of stroke than those who sleep more than seven hours. It can be seen that the length of their sleep time is an independent factor of stroke risk in people over 50 years old.

The length of sleep has a great relationship with age, and people of different ages need different sleep time. So, how long does it take to sleep every day to be healthy?

Some experts believe that for adults, the required standard sleep time is 6-8 hours, middle-aged and elderly people over 50 can reduce this standard by 1-2 hours, teenagers can increase it by 1-2 hours, and infants need longer sleep time. Newborns can sleep 17 hours a day. Therefore, it is more appropriate to sleep for about 7 hours a day over 50 years old.

Usually the blood of the elderly is thick. If you sleep for too long, it is easy to increase the viscosity of blood and lead to cerebrovascular diseases such as stroke. Other studies have shown that sleeping too long may also induce diabetes. Moreover, sleeping too much is not only difficult to eliminate the fatigue of a day, but also affects health and intelligence. On the issue of how long to sleep, the sleep time with the lowest mortality rate is about 7 hours a day. Therefore, the length of sleep time is closely related to a person's health.

Some people say that it is difficult to measure how long you sleep. In fact, how long you sleep is the healthiest, depending on your own situation. The standard for judging how long you should sleep should be judged by feeling relaxed and energetic the next day, and you don't have to deliberately control how long you should sleep.

In addition to how long we sleep, sleep quality is also an important factor to measure sleep problems. How can I know my sleep quality?

First of all, we can understand the sleep efficiency through a formula. Sleep efficiency = sleep time/time in bed. If this result is greater than 85%, then the sleep efficiency is normal. This simple formula can be used as a reference for sleep quality.

Secondly, the deeper you sleep, the higher your sleep quality? In fact, different people need different deep sleep time. Adults usually spend 15% to 25% of their deep sleep time in one night. Therefore, even if they sleep longer than usual, it doesn't mean they can increase their deep sleep time.

Finally, the general manifestations of high sleep quality are as follows:

(1) fall asleep quickly, usually within 30 minutes before going to bed;

(2) deep sleep, deep breathing, not easy to wake up;

(3) Don't get up at night or rarely get up at night, and fall asleep soon after getting up;

(4) Get up quickly and be energetic after getting up in the morning;

(5) High work efficiency and clear thinking during the day.

If you can do the above five points, it means that the quality of sleep is not bad. But now more and more people are affected by sleep problems. Lack of sleep or poor sleep quality has become a problem that plagues many people. What can I do to ensure my sleep quality?

Don't eat too much before going to bed: eating too much before going to bed will stimulate the brain, make the brain excited and make it difficult to fall asleep;

Proper exercise: exercise can increase deep sleep, but don't exercise vigorously before going to bed;

Create a good sleeping environment: the bedroom environment should be quiet, and the light and temperature should be suitable.

References:

1 Sleep disorder-a health threat that China people should pay attention to. People's Daily Overseas Edition.2019-03-30

2 "Whether the quality of sleep is high or not, you will know by calculation, and teach you to recognize two truths of deep sleep! Chengdu Business Daily.2018-02-02

Time is up, I have to go back to bed! How important sleep is when people reach middle age! Health Times 20 19-08- 16

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