Will you die early if you sleep for 8 hours? Experts talk about the golden time of sleep

Experts: Men should sleep for 6 to 8 hours a day. 5 hours of biological clock sleep must be guaranteed

Recently, a post entitled "Do you die faster when you sleep more than 8 hours a day?" was wildly forwarded on Weibo, which worried many "sleepers" and those who insist on "8 hours sleep".

Medical experts said that this assertion was too absolute, but it was reasonable because too much or too little sleep was not conducive to health. The sudden death rate of young and middle-aged people in China has increased, most of which are caused by insufficient sleep. Generally speaking, adults should sleep 6 to 8 hours a day, and it is particularly important to ensure 5 hours of biological clock sleep.

Rumor: Sleep for 8 hours but die early

According to the widely circulated post on the website and microblog, the University of California, San Diego School of Medicine and the American Cancer Society spent six years studying 1 million subjects aged between 30 and 102 years, and found that people who slept six or seven hours a day had a much lower mortality rate than those who slept more than eight hours or less than four hours. Among them, people who slept seven hours a day had the lowest mortality rate, even those who slept only five hours, The death rate is also lower than that of people who sleep for 8 hours.

The post said: The researchers explained that this is because sleep is too long, which shortens the time of exposure to the sun. The body temperature will also become too low because the body is inactive for a long time, thus secreting a large amount of melatonin that promotes sleep, making people drowsy the next day. This kind of drowsiness will prevent you from entering deep sleep at night.

For this statement, many netizens said that it was "messy".

There are individual differences. Some people need to sleep for a long time. Some people sleep less the day before and are still energetic the next day. Therefore, there is no final conclusion on how long to sleep.

Clarification:

Select samples or save questions

Is it true that people who sleep for 8 hours will die earlier than those who sleep for 7 hours? Zhou Borong, director of the Department of Neurology of the Third Affiliated Hospital of Guangzhou Medical College, believes that this conclusion is too absolute. He speculated that when selecting samples, researchers might include some patients with sleep disorders and diseases.

However, Zhou Borong also said that the results of the study are also reasonable. Because "a person's hormones determine the sleep cycle." He said that some people can continue to work energetically with only five hours of sleep, which reflects his genetic quality is naturally good. "A person who can stay energetic after only five hours of sleep must be in better health than a person who needs eight hours of sleep to stay energetic." He said that in this sense, the former is healthier than the latter. "Of course, it will live longer.".

Experts teach you to sleep

A 5-hour biological clock sleep is indispensable

"No matter how energetic a person is, he must ensure five hours of biological clock sleep." Director Zhou explained that from zero to five in the morning is the biological clock sleep time that the human body must ensure. "It is dangerous to deprive the biological clock of sleep, which will cause serious damage to the brain, brain cells and cerebral blood vessels."

Zhou Borong said that experiments have proved that people whose biological clock sleep is not guaranteed from 0:00 to 5am are more likely to suffer from diabetes, hypertension and stroke than those who can guarantee biological clock sleep, and the mortality rate is relatively high, even if they are allowed to sleep enough in the daytime.

II. Not enough sleep on weekdays to "sleep up" on weekends

Zhou Borong believes that it is appropriate for adults to sleep for 6 to 8 hours. "If life is regular and calm, 8 hours of sleep is usually enough."

"I advocate that the office workers should properly 'sleep' on weekends." Zhou Borong said that most of the office workers are now working hard and under great pressure. Many people don't have enough sleep time. Proper 'sleep' can automatically replenish energy and is good for the body. "Many office workers who don't have enough sleep time usually like to exercise on weekends, which is not scientific."

"Similarly, it is harmful to lie in bed when you have slept enough." He particularly reminded the curtilage men and women.

Sleep 12 hours a day before the age of three or six

"It is worth noting that Chinese children are deprived of their sleep time too early." Zhou Borong said with concern that Chinese children are "destroyed" too early, and most children have insufficient sleep time. He believes that children before the age of 6 should have 12 hours of sleep, children aged 7-11 should sleep 10 hours a day, and children aged 12-16 should ensure 9 hours of sleep every day. "If the child sleeps enough before the age of 16, it will be easy for him to grow up later."

At the same time, he also reminded teenagers not to be too "homesick", to increase outdoor activities, and to take more light and moderate sports, such as fast walking and jogging.

Be careful when taking medicine when you can't sleep

In today's society, male friends are under increasing pressure. Many male friends have insomnia symptoms, so many male friends are taking sleeping pills. Is it good or bad to take sleeping pills? Let's take a look:

Marketing director is not an easy job. Two years ago, I began to lose sleep because of too much work pressure, which seriously affected my life and work, so I had to resign. Before long, I had another shoulder operation. Pain and anxiety make me unable to get normal sleep. So the doctor asked me to take sleeping pills to help me sleep.

In that half year, when shoulder pain was unbearable, I took two sleeping pills. Sometimes when I wake up in the middle of the night, I will take another one. Sleeping pills helped me enjoy countless peaceful and sweet dreams. But gradually, I found that the amount of medicine prescribed by the doctor at first was not enough. I couldn't sleep without taking medicine. I realized the seriousness of the problem and made up my mind to "quit" sleeping pills.

However, once I don't take medicine, I have to wait until dawn. I can only sleep for two or three hours a day. I have no energy to do anything in the morning. In addition to being physically affected, my personality has changed greatly, I am prone to lose my temper, and I can't afford to be a little worried psychologically. This is the darkest period of my life.

Later, the doctor told me that I was suffering from "resilience insomnia". He suggested that I gradually reduce the dosage or take it every other day, but it didn't work. Finally, the doctor adopted the treatment plan of analgesics and sedatives. We had a "protracted war" with sleeping pills for six months before finally getting rid of it.

Dr. Kozmo Hoschu of the Royal College of Psychiatry commented that sleeping pills have dual addictions of spirit and body. If the body adapts to the way of taking medicine and sleeping, it will react to different degrees once it is stopped. Some people take medicine for 10-20 years. Recent studies have shown that sleeping pills can increase the risk of early death by 30%, which has surprised many people. They tried to get rid of sleeping pills, but encountered the same difficulties as Yun Yin.

In fact, if you use sleeping pills correctly, you can avoid "addiction". An important way is not to take medicine for a long time and increase the dosage of medicine by yourself. For the duration of taking sleeping pills, the National Health and Medical Quality Standards Agency of the United Kingdom recommends not to exceed one month; The Royal College of Psychiatry has a stricter standard, "no more than two weeks".

In addition, once taking the drug, the patient should prepare for the rebound of symptoms when taking the drug, exercise more during the day, get up at night and do some relaxing things, so that he can return to the normal sleep mode as soon as possible after taking the drug.

What men should pay attention to before going to bed

Sleep is a great source of health. How can a man sleep well? First of all, we should form the good habit of falling asleep and getting up on time, and follow the objective law of the intersection of sleep and awakening. In this way, sleep can be stabilized and excessive fatigue of cerebral cortex cells can be avoided. Strict work and rest system is also of great significance for such physiological processes as sleep and awakening. Strict adherence to work and rest time can make our sleep and awakening process - even like conditioned reflex - more natural and more profound.

In order to get a good sleep at night, it is very important to pay attention to three taboos before going to bed:

The third is:

1、 Take a walk before bed.

Don't do nervous mental work before going to bed, and avoid strenuous exercise or physical work. Instead, take a walk outdoors to minimize subjective stimulation.

Reminder: pay attention to the comfortable environment at night, the clean bedroom, and the air circulation, so as to be beneficial to health. If conditions permit, you can wipe yourself with warm water or take a bath with hot water. Before going to bed, you should take off your coat and change your underwear in time. If conditions permit, you can wear a loose coat. The bedding should be kept clean and often dried to keep dry and kill bacteria.

2、 Foot bath before bed.

Hot feet before going to bed is better than taking sleeping pills. Before going to bed, wash your feet with warm water for 15-20 minutes to expand the blood vessels in your feet, promote blood circulation, and make it easy to fall asleep.

3、 Brush your teeth before going to bed.

It is necessary to brush your teeth and wash your face before going to bed, but you should also form the habit of washing your feet with warm water, which can promote the blood circulation of your lower limbs and help you fall asleep quickly.

The three taboos are:

First, avoid satiety.

Dinner should not be too late, nor should it be too full. The seasoning should not be used too much. You should eat some light food that is easy to digest. Pay attention to eating more vegetables and a certain proportion of coarse grains to keep your stool smooth. Don't eat before going to bed to avoid aggravating the gastrointestinal burden.

Second, avoid excessive entertainment.

Men who are easy to be excited should not make exciting speeches before going to bed, should not read touching books and magazines, and should not watch movies or plays that are unforgettable for a long time. Before going to bed, you should not watch TV dramas and ball games with intense scenes. Don't talk about nostalgia, sadness or frightening things.

Three taboos are smoking, drinking tea and coffee.

Do not smoke at night, drink strong tea or coffee and other stimulating drinks, and do not drink too many drinks or juices. Smoking, tea and coffee will stimulate the brain and make it difficult for the brain to enter the inhibition state. Drinking too much juice will increase the number of urination, which is not conducive to falling asleep again.