Core Tip: The latest report in the British "Daily Mail" said that through research, compared with the elderly who sleep more than 7 hours or less every night, the brain aging of the elderly who sleep at 7 hours per night can be postponed. Two years. Many people see this report and can't help but ask myself, is my sleep time appropriate? How long is the most appropriate sleep, how to adjust it?
Violet Life Machine Home Textiles believes that sleep time varies from person to person.
The normal sleep structure cycle is divided into two phases: non-rapid eye movement sleep (NREM) and rapid eye movement sleep (REM). NREM alternates with REM, which is called a sleep cycle alternately. The two phases cycle back and forth, usually 4 to 5 sleep cycles per night, 90 to 110 minutes per cycle.
In fact, sleeping for a long time and sleeping time are not good for health. So how long does it take to sleep more healthy? The sleep time of different ages of human beings is different. The sleep time of infants is 20~24 hours, the children need 9~12 hours, the children need 9~10 hours, the adults need 7~9 hours, the elderly need 6~8 hours, greater than 80-year-olds need 9 to 10 hours.
Because the elderly are shallow at night and tend to fatigue after exercising during the day, they should be considered according to their comprehensive physical conditions, environment, and labor intensity. How long the elderly need to sleep is considered normal, and experts and scholars at home and abroad have never had a unified understanding. Sleep scholars believe that it is not necessary to stick to the number of hours of sleep every night, as long as the next day, when the spirit is strong, the mind is clear, the work efficiency is high, and the problem is handled properly, it means that sleep is enough.
The scientific brand of Violet Home Textiles shows that sleep disorders and diseases are mutually causal.
With the accelerated pace of people's life, overtime and overnight entertainment are commonplace for urbanites. Therefore, lack of sleep is also a common problem. Studies have shown that insomniacs are more likely to suffer from cardiovascular and cerebrovascular diseases than normal sleepers, and the biological changes caused by lack of sleep are very similar to the aging phenomenon, which means that people with insufficient sleep are prone to aging.
According to research, too much or too little sleep will increase the incidence of various diseases. Long-term sleep disorders often cause daytime dysfunction (working ability, cognitive function), human immunity, irritability, but also easily lead to high blood pressure, diabetes, obesity, cardiovascular and cerebrovascular accidents and psychological disorders, and even cause sudden death.
Sleep disorders can occur for a variety of reasons. Different types of chronic diseases such as pain, heart failure, chronic lung disease, chronic renal failure, Parkinson's disease, cerebrovascular disease, encephalitis, etc.; primary sleep disorders such as obstructive sleep apnea syndrome, periodicity Physical and restless legs syndrome; psychological and mental illnesses such as anxiety (difficulty falling asleep), depression (early awakening), schizophrenia, reactive psychosis, etc.
Violet Home Textile reminds everyone: Comprehensive conditioning helps you sleep well.
Sleep is a habit to a considerable extent, so maintaining good sleep habits and following the natural laws of sleep are the best ways to prevent sleep disorders. In addition, you must understand the possible causes of insomnia, eliminate the factors that affect sleep, self-regulation and improve bad mood.
Here are a few ways to improve sleep: regular schedule, relaxed mind before going to bed; get up on time every day (including holidays); bedroom environment should be comfortable, temperature is suitable (18~24 °C), avoid glare, noise, etc.; daily moderate Regular activities; dinner is not enough, no alcohol, coffee, tea, no smoking after meals; insomniars avoid naps during the day.
In fact, early mild insomnia, by adjusting the perception of sleep, corrects the misconceptions about sleep, and can be improved with behavioral therapy. Behavioral therapy is simple and easy to learn, and it is generally required to persist for 1 to 2 months.
Three behavioral therapy sleep stimulation self-controlled treatment: mainly for patients with severe sleep difficulties. The goal is to re-establish the relationship between bedroom, bed and sleep to correct difficulty falling asleep. Ask the patient to go to bed only when he is sleepy. If he can't fall asleep after 15 to 20 minutes after going to bed, he must get up to other rooms to go to work. When he feels sleepy again, go to bed again, and then repeat until he falls asleep.
Sleep Limit Treatment: It is mainly suitable for patients who wake up at night and are difficult to sleep. First, assess the average number of hours you sleep each night, then limit your time in bed to this value. For example, if you estimate that you sleep an average of 4 hours a night, you are required to go to bed at 1 o'clock every day and get up at 5 o'clock. After a few days, go to bed 15 minutes in advance to increase the bed time, step by step, and gradually reach the normal sleep time. Ask the patient to get up at the prescribed time every morning, even if the sleep is not good at night, get up on time, do not take a nap at noon.
Self-relaxation and self-suggesting therapy: Gradually relax the spirit and muscles, add self-sugges, and induce sleep.
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