On March 17th, the "China Sleep Research Report 2023" was released in Beijing. This report sample involves residents aged 18 to 70 from 30 provinces (municipalities, autonomous regions) across the country

On March 17th, the "China Sleep Research Report 2023" was released in Beijing. This report sample involves residents aged 18 to 70 from 30 provinces (municipalities, autonomous regions) across the country. According to the report,In 2022, the average sleep duration of the Chinese people was 7.40 hours per night, with 47.55% of the population having an average sleep duration of less than 8 hours per night,Among them, 16.79% of the population have an average sleep duration of less than 7 hours per night.

This report shows that nearly half of the Chinese population's sleep time does not comply with the 8-hour sleep theory. Does this mean it's not good?Do we really need to sleep for 8 hours?

The "eight hour sleep theory" actually originated from Das Kapital and was proposed together with the "eight hour working system".Das Kapital mentioned that at that time, the normal state in western capitalist countries was to work extra long hours, and workers generally had to work 10-11 hours a day without weekends. Long hours of work severely deprive workers of their sleep time, and work often leads to work accidents caused by fatigue.

So, the workers began to rise up and resist,It took decades of struggle to earn the current 9-to-5, weekly weekend treatment. At that time, the slogan was "eight hours of sleep, eight hours of work, and eight hours of leisure," which is the 888 working day, and 8 hours of sleep was born from this.

Is there any scientific basis for this' 8-hour sleep theory '?

Former President of the British Sleep Association, Nick LitterhalesIn the book 'Sleep Revolution', it is pointed out that,Everyone has different needs for sleep and cannot stick to the 8-hour sleep theory.It is better to focus on the Sleep cycle rather than the time of sleep.

A normal Sleep cycle is 90 minutes. During this process, there will be three stages: non eye movement sleep, eye movement sleep and rapid eye movement sleep. As time goes on, sleep will get deeper and deeper. Every night, there will be several Sleep cycle to help the body rest.

A Cohort study covering more than 320000 subjects was published in the Journal of JAMA Open Network, and the results showed thatThe risk of all-cause death, cardiovascular disease and other causes of death will be reduced to the lowest point for subjects who sleep for 7 hours a day.

Coincidentally, a study in the journal Nature involving 500000 people also pointed out that,7 hours of sleep is the best time, which is beneficial for promoting the physical and mental health of the middle-aged and elderly population.

So, there's no need to stick to 8 hours of sleep. Whether you get enough sleep depends on your mental state. If you sleep for 7 hours and wake up refreshed, it means you've had enough sleep

People of different age groups have different needs for sleep, and it is not possible to generalize all age groups.The sleep time recommended by American Sleep Society experts can be seen in the following figure:

The old saying goes, 'If a person sleeps three times, their life is thinner than paper.' It is not unreasonable. Frequent sleep on these three types of sleep can to some extent affect human health.

1. Sleeping in late

Generally speaking, from 11pm to 6am the next day is the golden 7-hour daily routine, and occasionally waking up once or twice after this has little impactIf it often exceeds the normal waking time seriously, it belongs to the category of sleeping in.

The Institute of Medical Science and Technology of Kiel University, the University of Leeds, the University of Manchester and the University of East Anglia jointly conducted a sleep related studyA meta-analysis was conducted on 74 high-quality research reports involving over 3 million people.

As a result, it was found thatSubjects who slept for 10 hours per night had a 30% increased risk of premature death compared to those who slept for 8 hours. Among them, the risk of death from stroke will increase by 56%, and the risk of cardiovascular disease will increase by 49%.

2. Sleep upside down

People's Sleep cycle is rhythmic. People who sleep day and night for a long time will have Circadian rhythm disorder. This type of person may appearDifficulty falling asleep, increased daytime sleep, and difficulty maintaining sleep, appearsThe probability of cardiovascular diseases, gastrointestinal diseases, metabolic disorders and other problems will also increase.

A study in the well-known journal Sleep in the field of sleep suggests that,.

7-9<30.<7>30.

3. Sleep after meals

.Causing stomach diseases..30.

.

• Playing with mobile phones before bedtime

The screen light generated by electronic products can stimulate the body, causing it to secrete.Playing with mobile phones before bedtime.

• Drinking alcohol, tea, and coffee before bedtime

Tea and coffee both have a refreshing effect and should be consumed before bedtimeEasy to excite the brain and affect normal sleep.4-6.

• Eating too much before bedtime

Eating too much food before bedtime can overload the gastrointestinal tract,May cause indigestion and bloating problems,.

• Plan before bedtime

Many people like to make work and study plans for the next day in bed, but this is veryEasy to excite the brain and increase the risk of insomnia..

8.

References:

[1] The "Eight Hour Sleep Theory" May Be Wrong! Many People Don't Know These 10 Common Sleeping Knowledge ". Science Popularization China, 2020-12-26

[2] The "Best Sleep Duration" is Coming Out! JAMA, Nature and other publications have confirmed that not sleeping enough or exceeding this duration can shorten one's life and harm the brain! "Chinese Medical Forum News. 2023-05-20

[3] To People Who Love Sleeping in: Your Risk of Suffering from 'Old Idiots' is Higher than Others. Life Times, 2020-08-29

Reproduction is prohibited without authorization from the author

Disclaimer: The content of this article is sourced from the internet. The copyright of the text, images, and other materials belongs to the original author. The platform reprints the materials for the purpose of conveying more information. The content of the article is for reference and learning only, and should not be used for commercial purposes. If it infringes on your legitimate rights and interests, please contact us promptly and we will handle it as soon as possible! We respect copyright and are committed to protecting it. Thank you for sharing.(Email:[email protected])