Have we all been deceived by the "8-hour sleep theory"? After 60 years old, what should be the optimal sleep duration?
Sleep, the simplest yet crucial part of our daily routine, is a solid backing for our physical health. One spends about one-third of his or her lifetime sleeping, so its importance goes without saying.
Imagine how our health would be threatened if we cannot even meet this most basic and necessary physiological need. Human beings have amazing vitality, able to survive without food for 20 days and without water for 7 days. However, just 5 days without sleep can deplete one's physical strength.
This is sufficient to prove that the importance of good sleep to health cannot be ignored. Sleep is not only a time for the body to rest and recover, but also a moment for the mind to find tranquility and relaxation.
Among the numerous discussions about sleep, the "8-hour sleep theory" is widely circulated. This view advocates that one should ensure 8 hours of sleep every day to maintain physical health. However, some people question this and believe that this theory is misleading the public. So, what is the truth?
For the elderly over 60, their physical functions gradually decline, and their metabolism slows down. Has their need for sleep also changed? What should be their optimal sleep duration? Next, let's explore this issue together.
During sleep, our brains organize and consolidate memories, laying the foundation for the learning of new knowledge. At the same time, sleep also helps to stimulate our inspiration and creativity, making us more imaginative when solving problems.
Moreover, sleep contributes to maintaining the health of the immune system. Sufficient sleep can enhance our resistance, reducing the occurrence of colds and other illnesses. It is like a strong guardian, protecting our bodies from external harm.
At the same time, sleep plays a significant role in maintaining body shape and beauty. Insufficient sleep can lead to metabolic disorders, increasing the risk of obesity and diabetes. On the contrary, adequate sleep helps to regulate hormones, maintaining a healthy physique and radiant skin.
The first stage of sleep is the onset of sleep, also known as light sleep. This stage typically occurs within the first few minutes of falling asleep. During this stage, people may feel sleepy, with heavy eyelids and slow, deep breathing.
At this point, brain activity begins to slow down, but it still maintains a certain level of alertness and can be easily awakened by external stimuli.
During the onset of sleep, the body gradually relaxes, muscle tension decreases, and heart rate and blood pressure gradually drop. The main function of this stage is to help people transition gradually from a waking state to deep sleep.
If there are disturbances during this stage, such as noise or light stimulation, people may find it difficult to fall asleep or wake up easily.
Stage Two: Light Sleep
The second stage of sleep is light sleep, also known as the period of slow-wave sleep. This stage usually follows the onset of sleep and lasts longer, accounting for approximately 50% of the entire sleep cycle.
During light sleep, brain activity further slows down, but a certain level of alertness is still maintained. Breathing and heart rate become more regular, and the body relaxes further.
In this stage, people's eyeballs move slowly, but not as rapidly as they do during deep sleep. Additionally, muscle tension decreases further, but there is still a certain level of reactivity.
If stimulated during this stage, such as by sound or touch, people may wake up but are usually able to fall back asleep quickly.
Stage Three: Deep Sleep
The third stage of sleep is deep sleep, also known as slow-wave sleep. This stage usually occurs after the first two stages and, although shorter in duration, is crucial for overall health. In deep sleep, brain activity slows down significantly, and alertness reaches its lowest level, allowing the body to relax and recover fully.
During deep sleep, breathing and heart rate become slower and deeper, and blood pressure decreases. Muscle tension decreases further, providing the body with even more relaxation. Additionally, the body begins to secrete growth hormones and other important hormones that promote growth and repair.
Deep sleep is vital for physical recovery and repair. Insufficient deep sleep can lead to physical fatigue and a weakened immune system. Therefore, maintaining adequate deep sleep is one of the keys to improving sleep quality.
Stage Four: Rapid Eye Movement (REM) Sleep
The fourth stage of sleep is Rapid Eye Movement (REM) sleep, which is the most unique stage of the sleep cycle. During REM sleep, brain activity increases, and the eyes move rapidly, while breathing and heart rate become irregular. This is the stage when most dreaming occurs.
REM sleep is crucial for memory and emotion regulation. In this stage, the brain organizes, and processes information learned during the day, consolidating memories. Additionally, REM sleep contributes to emotional regulation and mental health, helping to reduce anxiety and stress.
REM sleep typically occurs later in the sleep cycle and recurs multiple times, with each REM period gradually lasting longer. As the final REM period ends, people gradually wake up.
Imagine if our hearts were exhausted due to lack of rest, our livers unable to effectively detoxify because of constant stress, and our brains unable to fully process information and consolidate memories because of insufficient sleep. The threat to our quality of life would be immense, affecting not only our physical health but also our mental health and social functioning.
Hence, it is crucial for each of us to prioritize sleep in our daily lives and resolutely abandon habits that may compromise it.
The "8-Hour Sleep Theory" has deceived many of us?
For a long time, we have been shackled by the belief that the "8-hour sleep theory" is the only path to healthy sleep.
However, recent research findings from authoritative experts have revealed differences in sleep needs among different age groups, opening up a new perspective for us.
In fact, in modern society, many young people and working adults fall far short of the 8-hour sleep standard every day. Even more worryingly, many primary and secondary school students are also suffering from a lack of sleep.
This phenomenon of insufficient sleep is largely due to the acceleration of modern life rhythms and unhealthy lifestyle habits. Many young people indulge in staying up late, whether it's for studies, work, or even just for entertainment.
This inverted lifestyle, with days and nights reversed, not only seriously affects their health but also leads to a decline in sleep quality, burying huge safety hazards for the body.
Even more seriously, blindly pursuing an 8-hour sleep may actually put immense pressure on physical health. Following this standard too mechanically can disrupt one's circadian rhythm, leading to compromised sleep states.
Therefore, evaluating the quality of sleep should not solely rely on the 8-hour sleep theory. Instead, multiple factors such as age and lifestyle habits need to be considered comprehensively.
As a result, we should abandon the blind pursuit of the "8-hour sleep theory" and approach sleep issues from a more scientific and comprehensive perspective. Everyone's sleep needs are unique, and we should respect and fulfill these needs to truly achieve healthy sleep.
How much sleep is optimal for people over 60?
For the elderly over 60 years old, good sleep is an important factor in maintaining their physical and mental health. However, as they age, many elderly people may find that their sleep quality gradually deteriorates, and they are prone to problems such as insomnia and frequent dreams.
This is largely related to the decrease in the amount of melatonin in their bodies. Melatonin is an important hormone that regulates the human body's circadian rhythm. Its reduction leads to changes in the sleep structure of the elderly, making their sleep shallower and easier to wake up from.
It is worth noting that blindly pursuing 8 hours of sleep is not a wise move. Such excessive sleep needs can have a damaging impact on the sleep of the elderly. Their original stable circadian rhythm is disrupted, which not only fails to bring better sleep quality, but may also pose potential harm to their physical health.
The latest scientific research provides us with valuable references. The study shows that people who sleep for 7 hours a day have the lowest risk of death from various causes.
In contrast, people who sleep for less than 5 hours or more than 10 hours have a significantly increased risk of death.
Therefore, for the elderly, maintaining a moderate and stable sleep duration and quality is crucial to their health.
Exactly what time is best for sleeping every day?
According to a study published in an authoritative journal under the European Society of Cardiology, scientists have discovered a bedtime closely related to cardiovascular health.
The study showed that people who go to sleep between 10:00 pm and 11:00 pm have significantly better cardiovascular health than those who go to sleep at other times. This discovery has attracted widespread attention because it not only reveals the close connection between lifestyle habits and health, but also provides us with new ideas for improving our way of life.
This bedtime also has profound significance. According to traditional Chinese medicine theory, the time between 10:00 pm and 11:00 pm corresponds to the hour of Zi. Zi is the moment when yang energy begins to emerge and yin energy gradually fades. Going to sleep at this time helps the body resonate harmoniously with nature, thereby promoting physical health and balance.
Some may argue that although they go to sleep late at night, they wake up late in the morning, ensuring sufficient sleep duration and thus there is no need for excessive concern. However, experts point out that while sleep duration is an important factor in ensuring adequate rest, sleep quality and bedtime are also equally important.
Long-term staying up late can not only affect the body's circadian rhythm but also potentially lead to a series of health issues such as cardiovascular diseases and metabolic disorders. While compensatory sleep can alleviate fatigue to a certain extent, it is difficult to fully compensate for the damage caused by long-term staying up late.
Many people enjoy using electronic devices such as mobile phones, tablets, or televisions before going to bed. These devices typically emit blue light, which can suppress the secretion of melatonin, a hormone that promotes feelings of drowsiness in the body.
Therefore, it is best to avoid using these devices before bedtime, or at least adjust the screen brightness to the lowest setting and use a blue light filter to reduce the impact of blue light.
Irregular sleep schedules are also a common cause of insomnia. The human body has an internal clock that affects our sleep and wakefulness. If our sleep schedules are irregular, it can interfere with the normal operation of this internal clock.
To improve sleep, we should try to maintain a regular sleep schedule and go to bed and wake up at the same time every day.
Eating too much food at night can lead to stomach discomfort and affect sleep. In addition, stimulating substances such as caffeine and sugar can also make it difficult to fall asleep.
Therefore, we should avoid consuming these foods and drinks before bedtime to maintain a comfortable sleep environment.
Moderate exercise can help us consume excess energy and make it easier for us to fall asleep. However, we should avoid intense exercise before bedtime, as it can excite the body and make it difficult to fall asleep.
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