We have always believed that it is correct to go to bed early and get up early. Even in the earnest teaching of our parents, we subconsciously believe that we must “sleep for 8 hours” in order to be considered healthy and adequate sleep, otherwise it is considered insufficient sleep and rest. not good. Even after growing up, “sleep 8 hours” has become one of the slogans promoted by many health programs.
But if I told you that the statement “sleep for 8 hours” has always been wrong, would you believe it? Through the observation and analysis of more than 1 million subjects, the study has given got the answer.
A study of more than 1 million people shows that “sleep 8 hours” is really wrong!
< p>The study, a collaboration between the UC San Diego School of Pharmacy and the American Cancer Society, observed more than 1 million subjects between the ages of 30 and 102 /strong>, analyze their age, medical history, health and other comprehensive data considerations.
In the end, a surprising conclusion was drawn: People who slept only 6 to 7 hours a day had a much lower overall mortality rate than those who slept more than 8 hours a day.
Not only that, the relationship between sleep duration and health shows a “V-shaped” distribution, the results show that people who sleep 6.5 to 7 hours , The body index is the healthiest, and people who sleep 8 hours a day are even as healthy as those who sleep about 4.5 hours.
It can be seen that the “8 hours of sleep” we have always believed in has actually been overturned by scientific research and data surveys, although researchers say that the quality of sleep is also related to many other factors. But sleeping too long is not good for the body.
Too long sleep time, what hidden dangers may it bring to the body?
①The skin will become worse
Sleep is originally a behavior that is beneficial to the skin. But this is based on a reasonable amount of sleep. If you sleep for too long, the brain will release excess melatonin due to long-term deep sleep, which will accelerate the aging of the human body, causing the skin to become dry and lose its luster.
Therefore, especially for female friends who care about beauty, scientifically controlling sleep time is also a joint part of caring for the skin.
②The body will become more and more tired
Some people may wonder:
“I sleep a long time, how can I Will it get more and more fatigued?”
Actually not. According to research, after 4 to 5 hours of deep sleep, the body’s energy has almost recovered. If there is too much sleep, the brain will continue to Deep into the closed state, people who have been sleeping for a long time wake up, but the brain does not wake up in time, and they will feel fatigued and powerless.
Not only that, too long sleep time and unbalanced hormone secretion in the body will also affect your sleep state the next night, induce insomnia symptoms, and further affect your physical and mental strength state, becoming more fatigued.
③It will increase the risk of cardiovascular and cerebrovascular diseases
The American Sleep Association once conducted a survey experiment , People who sleep more than 8 hours a night have a 34% increased risk of dying from coronary heart disease.
This is because long-term sleep will cause the brain to fall into a deeper sluggish state, the sympathetic nerves will be inhibited, and the nerve-controlled heart will also be in a weak metabolic state.
Excessive sleep for a long time will lead to insufficient heart energy and stagnant blood circulation, which will increase the risk of cardiovascular disease.
In summary, “sleep 8 hours” has no relevant scientific proof, and even there is a hidden danger of excessive sleep. In contrast, the daily sleep time is controlled between 6 hours and 705 hours. On the contrary, it is relatively suitable and healthy. I hope everyone can recognize the harm of excessive sleep and adjust their own routine as soon as possible.
But on the other hand, the premise of healthy sleep is based on good sleep quality. If the sleep quality is too poor, even if you maintain a reasonable sleep time of 6 to 7.5 hours, it is still unhealthy. Learn Improving your sleep quality is also an important part of a healthy routine.
In daily life, what can I do to improve sleep quality?
【Before going to bed Take a bath]
Having a bath before bed not only refreshes you, but also helps you fall asleep more efficiently.
This is because after bathing, the residual moisture on the skin surface will take away the heat of the body surface, the body temperature will be slightly lower than the standard temperature, the body’s thermoregulation system will start to operate, and the blood circulation Increased efficiency will bring a feeling of comfort and calmness, which naturally has a very good effect on improving sleep efficiency.
[Exercise properly before going to bed]
Exercise before going to bed has always been an effective way to improve sleep quality. and nerves will be in a certain state of fatigue, it will be easier to fall asleep, and the efficiency of deep sleep will be better.
However, it should be noted that Exercise before bed should not be too much, so as not to cause excessive muscle fatigue and excessive lactic acid accumulation, which will increase physical discomfort and affect the quality of daily sleep. It is recommended that you take a bath immediately after a moderate amount of exercise. With both measures, you can sleep more soundly.
Also such as reading before bed, drinking a glass of milk, sitting and meditating and other methods, I will not repeat them here. All in all, the importance of sleep quality is far greater than the duration. On the other hand, don’t blindly follow the “8-hour sleep system”. It is a healthy, scientific and reasonable choice to control your sleep time within 6 to 7.5 hours according to your own body and living conditions.
References:
[1] Lin Mo. What you know about the 8-hour sleep theory may be wrong [J]. Party Member Life (Hubei), 2019(35):1 .
[2]Wang Zeng. Sleep quality is more important than getting enough sleep for 8 hours[J]. Shanxi Aging, 2018(5):1.