In daily life, many elderly people may have certain sleep disorders, often resulting in insomnia and waking up in the middle of the night.mental clarity and focus exercisesMr

In daily life, many elderly people may have certain sleep disorders, often resulting in insomnia and waking up in the middle of the night.

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Mr. Zhang, who is 68 years old this year, also faces the same problem: "I'm bored to death. I don't know what's going on lately. I always feel energetic at night and have to stay up late to sleep, but I also go to bed very early." He told his old friend Mr. Wang and said he must develop a biological clock of going to bed early and getting up early in the future.

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But regarding Mr. Zhang's statement, Mr. Wang has a different perspective. "Going to bed early and getting up early is not necessarily healthy. The earlier you go to bed, the faster you may die!" he said while opening his phone to show Mr. Zhang relevant research papers.

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What is the truth? Is it true that the earlier you sleep, the faster you die?

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One third of a person's life needs to be spent in sleep, which shows how important sleep is to them. But some people say that going to bed too early can increase the risk of death. What's going on?

A study was published in the Journal of Sleep Medicine, which examined112000 in 21 countries worldwideData from more than subjects were investigated and9.2 yearsFollow up.

According to different schedules, subjects are divided intoEarly Sleep Group(6-10 pm)Normal group(10-12 pm) andLate Sleep Grouptwelve o'clockNormal groupEarly Sleep GroupLate Sleep GroupEarly Sleep Group29%Late Sleep Group11%

People who often go to bed early must feel shivering when they see this, but there's no need to worry too much. This study is only an epidemiological study and can only representThere is a certain correlation between the twoGoing to bed early or late does not necessarily increase the risk of death.

In addition, out of the 21 countries involved in the study, each country'sThere is a severe uneven distribution of participants among three groups of people with different daily schedules.54.2%92.6%Early Sleep GroupEarly Sleep Group

There is still a certain reason for going to bed early and getting up early. Compared to "going to bed early and dying early", the risk of going to bed late may be much greater!

Harvard UniversityA study published in the Annals of Internal Medicine by researchers at Brigham Women's Hospital involving more than 60000 female nurses aged 45 to 62 showed that,Late Sleep Group72%Late Sleep Group19%

Going to bed too early or too late can both pose health risks, so what time should we fall asleep?

A study published by the University of Oxford in collaboration with the University of Exeter in the European Journal of Cardiology - Digital Health suggests that:Sleep at 10-11 pmIt can reduce the risk of cardiovascular disease,The risk of falling asleep after 12 o'clock is the highest.

This study examined the impact of88026 subjectsConducted5.7 yearsDuring the follow-up, a total of 3172 subjects developed cardiovascular disease. Among all patients, 43% were late sleepers, 38% slept between 11 and 12 o'clock, 15% slept between 10 and 11 o'clock, and 4% slept before 10 o'clock.

After adjusting for some confounding factors, the researchers compared sleeping at 10-11 pm as a baseline and found that at night11:12 PMFalling asleep increases the risk of cardiovascular disease12%ten o'clockThe previous meeting will increase the risk24%twelve o'clockFalling asleep later increases the risk25%.

Overall, there is a U-shaped relationship between sleep time and the occurrence of cardiovascular diseases,Lowest risk of cardiovascular disease when falling asleep at 10-11 pm

ten o'clock11The substitute method is to ensure sufficient sleep duration.Is the optimal sleep duration, as people have always believed, 8 hours? The answer is no, in fact,Sleeping for 7 hours a day is the optimal sleep duration.

The Japanese research team published inAmerican Journal of MedicineAn item in the sub journal involves320 thousandNear East Asian adults14 yearsAccording to follow-up studies,7If you sleep for 8 hours a day, the risk of death from some diseases will increase. Similarly, a short amount of sleep can also lead to premature death.

Coincidentally,Fudan University Research TeamA study published in the journal Nature suggests that,The best sleep time for humans is 7 hours77

Zhou Borong, Chief Physician of the Neurology Department of the Third Affiliated Hospital of Guangzhou Medical UniversityBelieving that regardless of whether a person has sufficient energy,Ensure 5 hours of biological clock sleep every day0~5

3

• Habit 1: Cover the head with a quilt

• Habit 2: Sleeping on a hard bed

• Habit 3: Sleeping Later

Staying up late can put the body in a state of stress, constantly secreting adrenaline, which can lead to abnormal vasoconstriction and increase the risk of cardiovascular disease. For individuals who suffer from cardiovascular disease, it is easy to increase heart burden and trigger unexpected events such as myocardial infarction.

References:

[1] Authoritative research proves that 'the earlier you sleep, the earlier you die'? The research is true, but the conclusion is not so simple. National Comparison - Tencent News 2021-05-22

[2]Sleep at 10-11 pm7JAMAEHJ-DH. 2023-08-03

[3] Don't Make Three Big Mistakes When Sleeping, Be Careful If You Get Sleepy All Over! "Health Times, April 4th, 2023

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