In modern society, we often hear about some successful peoplePromote a way to sleep for short periods of time, emphasizing that an efficient lifestyle does not depend on lying in bed for long periods of timeIt's the quality of sleep and the right allocation of time。This has led to deep thinking about the length of sleep that is truly healthy.
Sometimes, we find ourselves sleeping for shorter periodsBut the next day he was refreshed and energized；And sometimes, despite sleeping for a long time,The next day I felt exhausted。So why is this happening?Does the so-called "8-hour sleep theory" really work?
In the industrial age of the late 19th century,The working conditions of the workers were extremely difficultIn order to gain more rest time and improve working conditions, workers began to organize and formed a movement for the right to work.
During this period, the capitalists pursued the efficiency of productionWorkers are often forced to work more than a dozen hours a day, and the workers, unable to meet their basic needs with their meager wages, decided to revolt against the capitalists.
After a long period of ** and negotiations, the workers made a revolutionary proposal -Divide the day into three 8 hours: 8 hours of work, 8 hours of entertainment, and 8 hours of rest
This proposal not only represents the workers' pursuit of their own rights, but also marks the rise of the trade union movement. After unremitting efforts,Eventually, they succeeded in implementing this time-allocation scheme。This achievement was not only widely recognized in industrialized countries, but also laid the foundation for the global labor movement.
However, there is no scientific basis for this time allocation schemeIt is more due to the workers' desire for reasonable working hours and their rebellion against unfair treatment.
Over time, this concept has gradually become deeply rooted in people's mindsIt has formed a preconceived notion of healthy living。However, as scientific research has evolved, we have begun to question this stereotype, recognizing that each person's sleep needs vary from individual to individual.
This raises questions about the accuracy of the "8-hour sleep theory", especially among different age groups and specific populationsThe need for sleep duration may vary.
The latest scientific research shows:Sleep is not a one-size-fits-all "8-hour standard."。There are significant differences in the need for sleep time among different age groups and individuals. Sleeping too much or too little sleep can have a negative impact on physical health
During the teenage years, adults may have a reduced need for sleep due to their rapid physical and brain development, and adults may have reduced sleep needs as they age. In general, each person's sleep needs gradually stabilize as they become adults
Scientists emphasize that too much or too little sleepmay have adverse effects on the body。Chronic lack of adequate sleep can lead to problems such as poor concentration, weakened immune system, mood swings, etc. On the contrary,Prolonged excessive sleep may also be associated with several health problems, including obesity, diabetes, etc.
Personalized sleep recommendations are especially important when faced with individual sleep needs. Scientists suggest,Everyone should pay attention to their body signals and listen to their body's needs.
If you feel tired for a short period of time, it could be a sign that you need more rest;And if you can keep your energy up every day,That may be the right amount of sleep you need
A 6-year study showed that:People who slept 7 hours a day had a lower mortality rateto be considered the most desirable choice. This means that finding a fixed amount of sleep isn't the only thingAnd paying more attention to sleep quality has become the focus of attention
For many busy modern people,Ensuring 7 hours of quality sleep may be more important than pursuing a blind goal of 8 hours.
This finding highlights the importance of sleep quality for physical health. Even in a limited amount of time, quality sleep can provide the body with enough recovery and restThis in turn reduces mortality
This has led people to take a fresh lookIn the past, there was a preconceived notion of "8 hours of sleep"., recognizing that each body has its own unique circadian clock and individual differences in how sleep it takes.
Pay attention to your body's signals and listen to the rules of your circadian clockIt may be wiser than simply emphasizing a fixed amount of sleep
Choosing the time to fall asleep is also crucial to ensuring a quality night's sleep. According to the results of the study,Falling asleep between 10 and 11 p.m. is considered the best option.
This time period not only helps to maintain the normal functioning of the biological clock, but also helps to maintain the normal functioning of the biological clockIt also encourages a person to fall into a deep sleep more quickly。With the development of society, many people are used to going to bed late, especially young peopleThey prefer to start their lives at night, but scientific research has highlighted the positive effects of falling asleep at the right time to maintain good health.
In addition to the choice of time to fall asleep,Creating a good environment for falling asleep also plays a key role in improving sleep quality
Fall asleep in a darker environmentHelps to kick-start the body's process of producing melatonin, which is a hormone that promotes falling asleep. Therefore, trying to avoid exposure to bright light before falling asleep can help improve your body's ability to fall asleep naturally.
In addition,People should avoid irritating foods and drinks after dinner, such as caffeine, spicy foods, etc., so as not to negatively affect falling asleep.
Use electronic devices for long periods of time before bedtime, especially in relatively low lightThis causes the brain to receive more blue light stimuli, which makes the person more alert, difficulty falling into deep sleep quickly. This condition can cause difficulty falling asleep and even affect the quality of sleep throughout the night.
In order to create a more suitable sleeping environment,Experts recommend modestly reducing the amount of time you spend on electronic devices before falling asleep。You can reduce the level of stimulation of blue light by setting the brightness of the device and using functions such as "Night Light Mode".
As the years go by,Some older people may notice a gradual decrease in their sleep time。However, there are huge differences between individuals, and everyone's physiological condition and health status is very differentTherefore, the need for sleep duration also varies from person to person.
In the elderly population, some people may need to maintain longer sleep periods to meet their body's rest and recovery needsOthers may feel more comfortable taking more frequent breaks.
Sleep patterns in older adults are often influenced by a variety of factorsThis includes both physical and psychological factors。Some older people may experience a decrease in sleep time due to physical illness, medications, or changes in lifestyle habits.
For some seniors,Adequate sleep is essential for maintaining healthy physical and cognitive function。Therefore, it is important to consider individual differences to ensure that every older person has access to the rest time they need.
In the care of the elderly, individualized care for sleep habits should be emphasizedThis includes a reasonable amount of time to fall asleep, creating a comfortable sleeping environment, and moderate exercise.
Elderly people in the process of maintaining a good night's sleepIt's not just about focusing on deep sleep at night, and can further promote the rest and recovery of the body by taking naps during the day. Short naps are considered an effective wayto help relieve fatigue during the day and improve overall alertness.
The benefits of taking a nap during the day are not only reflected in the reduction of fatigue, but also in the improvement of cognitive function. A short nap can improve the brain's work efficiencyMakes people feel more refreshed in the second half of the day
Especially for some older peopleA midday nap is an important means of maintaining a good mental state。However, it is important to note that napping too long or too late can negatively affect sleep at night. Therefore, in terms of the timing and length of naps,It should also be scientifically and rationally arranged according to the needs of the individual
Falling asleep at the same time every day is one of the keys to maintaining a good night's sleep. This regular routine helps to form a stable biological clockIt allows the human body to gradually adapt to falling asleep at a specific moment
This not only helps to improve the quality of sleep,It also promotes the normal functioning of other physical and mental functions。Therefore, for everyone, choosing a time to fall asleep that suits them and trying to be as consistent as possible will become an important habit to maintain good health.
In addition, a moderate nap during the day is alsoProven to be beneficial in increasing alertness and improving mental state。Studies have found that a 20- to 30-minute midday nap can be effective in reducing fatigue throughout the dayMakes people more clear and focused
However, it is important to note that napping too long or too late may negatively affect falling asleep at night. Therefore, when it comes to choosing the time and duration of naps,It is necessary to make reasonable arrangements based on the individual's life and work situation
Creating a quiet and comfortable environment before falling asleep is also an important part of improving the quality of sleep. Avoid noisy environments and harsh light, and adjust the indoor temperature and humidityto create a restful space for yourself that helps the body fall into deep sleep faster.
Choosing the right bed and pillow is equally crucialBecause they directly affect the comfort and support of the body, which in turn affects the depth and quality of sleep.
Sleep is essential for the body's recovery and healthBut there is no one-size-fits-all formula。Each person's physique and life situation are unique, so you need to choose the most suitable sleep plan for your own situation.
In the older population, focus on individual differences,It is even more important to arrange sleep time and improve sleep quality。Abandon the blind superstition of 8 hours of sleep, and focus on natural wakefulness and individualized sleep patternsIn order to truly achieve physical and mental balance and health.