How long do middle-aged and elderly people sleep a day? The best sleep schedule is released, and it is clear for 0 to 65 years old

"Turn off the TV! It's 10:50. If you don't sleep, you'll stay up late."

"Oh, there's still the last episode of this shootout film, you sleep with you, I'll sleep after watching it."

"It's almost 12 o'clock after you watch it. It hurts to stay up so late. Besides, if you don't turn off the TV and there is sound, how can I sleep?"

Uncle Wang was helpless, so he had to turn off the TV and lay on the bed, but when his wife messed with him like this, he was also a little angry and couldn't sleep at all.

Uncle Wang wondered, what's wrong with going to bed at twelve o'clock, I was still refreshed the next day, why did I stay up late?

1. Does going to bed at 11 o'clock count as staying up late?

For a long time, 11 o'clock seems to be the dividing line between going to bed early and staying up late. After 11 o'clock, the journey of staying up late begins. However, some people sleep for 8 hours and may be groggy, while others sleep for 4 hours and feel refreshed the next day.

In fact, it is not at a specific point that sleep is healthy sleep. One of the factors that determines staying up late is the biological clock, and the other is sleep self-balance. Medically, the definition of the time to stay up late is controversial, and there are individual differences. In principle, it is impossible to Violates the body's circadian rhythm.

A November 2021 study found a possible link between sleep time and heart disease.

Researchers from Oxford University and other related institutions in the United Kingdom collected the time to fall asleep and wake up of 88,000 people (58% women, average 61 years old), and tracked the incidence of cardiovascular disease for an average of 5.7 years.

The results found that people who fell asleep at 12 o'clock in the middle of the night or later had the highest incidence of cardiovascular disease , while those who fell asleep between 10 and 11 o'clock in the evening had the lowest incidence. Therefore, if you want to reduce the risk of cardiovascular disease, it is recommended to go to bed at 10-11 pm.

2. How long should middle-aged people sleep?

8 hours of sleep is best? A one-size-fits-all "8 hours of sleep" won't work.

Scientists have found that the normal human sleep cycle can be divided into two phases, namely normal phase (slow wave) sleep and out-of-phase (fast wave) sleep, which appear alternately from shallow to deep. Completing an alternation is a sleep cycle, which repeats itself. . A sleep cycle is about 90-110 minutes, and an adult has about 4-5 sleep cycles per night.

Generally calculated according to the personal biological clock, maintaining a certain sleep pattern is not actually staying up late, but pay attention, sleep too much or sleep too little, the harm is the same.

The University of California, San Diego School of Pharmacy, in conjunction with the American Cancer Society, conducted a follow-up study of one million people aged 30-102 within 6 years, and found that adults had the lowest mortality rate when their daily sleep time reached 6.5-7.4 hours , while The mortality rate was significantly increased when the sleep time was less than 4.5h or more than 9.4h.

On April 28, 2022, Feng Jianfeng's team from Fudan University found that the best sleep time for middle-aged and elderly people is 7 hours. The study was published in the journal Nature Aging.

People of different ages have different sleep needs. The National Sleep Foundation has summarized the appropriate sleep time for different age groups:

Source: Medical Endocrinology Channel

Three, three kinds of sleep are very hurt, don't sleep

Effective sleep can help us restore our physical strength, but did you know that there are three types of sleep that actually hurt the body, and sleeping too much will be detrimental to health.

1. Eat and sleep

After eating and drinking enough, the body secretes insulin and cholecystokinin to help the absorption and digestion of food and control blood sugar, but these hormones can also make people sleepy, but even if you are sleepy, don't go to bed immediately.

First of all, sleeping will reduce the digestive ability of the gastrointestinal tract. If a large amount of food cannot be digested, it will promote the continuous secretion of gastric acid. Over time, it may cause diseases such as gastric dysfunction.

Secondly, after a meal, food stays in the gastrointestinal tract due to indigestion. Lie down and sleep immediately at this time. It is very likely that the food will be mixed with bile and gastric juice and reflux into the esophagus, which can easily stimulate the esophagus and induce esophagitis and pharyngitis.

Finally, sleeping after eating is not conducive to the metabolism and absorption of energy, and energy will also be converted into fat, causing health problems such as obesity and fatty liver.

2. Headache

A study in the American Journal of Neurology pointed out that sleep deepens the image of anger in your mind, causing you to wake up angrier.

In addition, the "European Heart Journal" study also found that within two hours after the outburst of anger, the risk of stroke and heart disease increased by 3 times and 5 times respectively. Sleeping in this situation is undoubtedly dangerous.

In a state of anger, the brain commands the body to release corticosteroids. The more this substance accumulates, the easier it is to hinder the functioning of immune cells, which affects the resistance level in the long run.

3. Long nap

A study based on the China Health and Retirement Tracking Survey shows that middle-aged and elderly women who take naps during the day are at a higher risk of obesity, especially the longer the nap time, the higher the risk of obesity.

Another CHARLS study found that among middle-aged and elderly people, those who took a nap for more than 90 minutes a day had a significantly higher risk of developing high blood pressure than those who didn't take a nap.

In 2020, an important reminder was published at the annual meeting of the European Society of Cardiovascular Science: naps longer than 1 hour will increase the risk of all-cause death and cardiovascular disease.

So taking a nap is a good habit, but not too long.

Different ages have different needs for sleep. "Eight hours of sleep" is not a fixed measure. The main thing is to conform to the individual's biological clock and to sleep regularly.

References:

[1] "How many hours of sleep is enough? There is only one standard". China Medical Tribune. 2022-01-14

[2] "How long you sleep at night is directly related to mortality! You don't stay up all night, you stay up for life! ". Health Times. 2018-03-22

[3] "Sleep more and sleep less! The correct sleep time, see here! 》.Medical Endocrinology Channel.2020-07-21

[4] "When a person sleeps three times, his life is thinner than paper"? These 3 kinds of sleep advise you to sleep less! It is easy to wake up in the middle of the night, but beware is the body's "SOS"! 》.I am a great doctor.2022-03-13

[5] "Is there so much harm in taking a long nap? ! What is the best time to take a nap? ". China Medical Tribune. 2021-05-20

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