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Now In this era, it has become the norm for young people to stay up late to surf the Internet. There is a direct relationship between sleep duration and life expectancy. 80% of people who sleep on average less than 4 hours a night are short-lived. In addition, the optimal sleep time for different age groups is also different.
Do people have to sleep for 8 hours a day? According to the American Anti-Cancer Association, people who sleep an average of 7-8 hours a night have the longest life expectancy; 80% of people who sleep an average of less than 4 hours a night are short-lived. The best sleep time for different age groups is different, you should sleep scientifically according to your own age.
Sleep a few hours a day to live longer
Seniors over 60: 5.5 to 7 hours of sleep a day
old man You should go to bed before 12 o’clock every night, and sleep for 7 hours at night, or even 5.5 hours is enough. According to data released by the Alzheimer’s Association, elderly people who sleep less than 7 hours a night can delay brain aging by 2 years. Long-term sleep of more than 7 hours or insufficient sleep can lead to poor concentration, even Alzheimer’s, and increase the risk of premature death.
Suggestion: The most common sleep problems of the elderly are dreaminess and insomnia. Dreaming is due to the degeneration of the brain function of the elderly; insomnia is mostly caused by the decrease in the secretion of melatonin in the body, which is one of the important factors in determining sleep in the body. Elderly people with poor sleep quality at night, it is best to develop 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, causing the blood flow in the brain to decrease relatively, and the metabolism in the body will slow down, which will easily lead to discomfort and even more sleepiness after waking up.
Adults 30-60 years old: sleep about 7 hours a day
49 hours of sleep for adult men , women need about 7.5 hours, and should ensure “quality sleep time” from 10:00 pm to 5:00 am. Because people are easy to reach a deep sleep state at this time, it helps to relieve fatigue. A 22-year follow-up study of 21,000 adults in Finland found that men who slept less than 7 hours were 26% more likely to die than men who slept 7-8 hours, and women were 21% more likely to die; sleep more than 8 hours. Men who slept 7-8 hours were 24% more likely to die than men who slept 7-8 hours, and women were 17% more likely to die.
Suggestion: If people in this age group lack sleep, it is mostly related to mental decline, or bad habits such as overeating caused by stress. In addition to relieving stress as much as possible, you can also do some work in the sleeping environment, such as reducing noise, ventilation, proper shading, etc., and choose pillows that are 10-15 cm high and moderately hard and soft. Those who still don’t get enough sleep can make up for it by taking a 1-hour lunch break.
Youth from 13 to 29 years old: about 8 hours of sleep per day
Adolescents in this age group usually need 8 hours of sleep per day, and follow the guidelines of going to bed early The principle of getting up early is to ensure a deep sleep around 3 o’clock at night. Usually, you should go to bed at 24:00 at the latest and get up at 6:00 as early as possible, and try not to sleep late on weekends. Sleeping for too long will disrupt the body’s biological clock, leading to lack of energy, affecting memory, missing breakfast, and causing eating disorders.
Suggestion: Young people are more used to staying up late, which will directly affect their mental state the next day, and easily damage the skin, causing acne, acne, and chloasma And other issues. Staying up late for a long time will also affect the endocrine system, resulting in decreased immunity. Colds, gastrointestinal infections, allergies, etc. will all come to you, and mental symptoms such as forgetfulness, irritability, and anxiety will appear. Therefore, the most important thing for young people is to regulate their own life, do not eat one hour before going to bed, and take a half-hour nap at noon, which is more beneficial to the body.
Children 4-12 years old: 10-12 hours of sleep per day