Astound! Authoritative medical journal research has found that going to bed early is actually a "life-reducing habit"?! What is the longest time to sleep, and how many hours a day is the healthiest time to sleep? Research has given a sleeping regimen for Asians!
Going to bed early is actually a life-reducing habit?!
Everyone knows that staying up late is not healthy, so is it necessarily healthy to go to bed early? A study will turn your perception upside down!
A study published in the authoritative journal Sleep Medicine, conducted a study of 11More than 20,000 people carried out 92-year follow-up to study the relationship between time to sleep onset and mortality. The researchers divided the subjects into three groups:
One group is the early bedtime crowd who go to bed at 6-10 p.m.;
One group is the crowd that goes to bed at 10-12 p.m.;
One group is the late sleeper who go to bed after 12 p.m.
The researchers were shocked to find that not only is it unhealthy to go to bed late, but it is also unhealthy to go to bed early! Compared with the people who fall asleep at 10-12 o'clock, those who go to bed early and late have a certain increase in the incidence of cardiovascular disease and all-cause mortality! And there was a 29% increase in all-cause mortality in the early bedtime group and an 11% increase in all-cause mortality in the late bedding group!
A simple conclusion can be drawn from research, and that is that falling asleep too early is not necessarily healthy! Falling asleep between 10 and 12 o'clock is probably the most natural rhythm.
In addition to changing the time to fall asleep, how can sleep make people live longer?
First of all, there are two dangerous sleep habits that we need to avoid:
Sleep in on weekends
Didn't get enough rest in the middle of the week and slept in on the weekend to make up for it? Be careful! This may make your body even less healthy! A study published in The Journal of Clinical Endocrinology & Metabolism found that the greater the change in sleep schedule on weekends and mid-week, the higher the risk of diabetes, hyperlipidemia, heart disease, and even weight gain!
Sleep after eating
Many people get sleepy after eating, and sometimes they like to sleep after eating, but this habit is not good! Studies have found that going to bed immediately after a meal not only causes stomach problems such as gastroesophageal reflux, but also affects a person's sleep quality and makes sleep at night more restless. Therefore, it is recommended that everyone go back to sleep at least 3 hours after eating.
Best for insomnia duration for Asians
In addition to avoiding bad sleep habits, sleep time is also important! An authoritative study has also found the best sleep duration for Asians!
The latest study, published in JAMA network open, conducted a 14-year follow-up survey of more than 320,000 subjects in China, Japan, South Korea, and Singapore, and found that sleeping less than 5 hours increased the risk of cardiovascular disease death by 35%, while sleeping more than 10 hours increased the risk of cardiovascular disease death by 59%! Sleeping too much or sleeping less is not good for your health.
So how long is the best sleep time for Asians? The researchers found that the risk of death was lowest when it took seven hours of sleep per night.
Finally, Xiaofeng emma also searched for a sleeping tea drink that can improve sleep quality.
Rose nectar tea.
Ingredients: 10 grams of dried roses, appropriate amount of honey.
Method] Add water to boil the roses, and add honey to taste before cooking.
Efficacy] soothes the liver and regulates qi, relieves pain, and relieves emotional stress.
Calming tea.
Ingredients: 3 grams of lavender, 3 grams of chamomile.
Method] Put lavender and chamomile in a cup and brew with boiling water.
Efficacy] soothes mood, relieves stress, and helps sleep. Lavender clears away heat and detoxifies, improves sleep, and has a relieving effect on pain caused by wind and cold; Chamomile dispels wind, calms and calms the nerves, and eliminates tension.
Sour jujube kernel tea. 
Ingredients: 15-30 grams of sour jujube kernels.
Method] take the sour jujube kernels, mash them, decoct them with water and take them, and they can be taken at one time before going to bed at night.
Efficacy] It has the effect of nourishing the heart and soothing the nerves, benefiting yin and sweating, and is suitable for insomnia patients with symptoms of insufficient heart, liver, yin and blood such as irritability, palpitations, polydipsia, and night sweats.
Acorus tea.
Ingredients] 10 grams of dragon whiskers, 5 grams of calamus.
Method] first add water to the dragon whisker and boil for 10 minutes, then add the calamus to steam and boil for 15 minutes, 1-2 doses a day, instead of tea.
Efficacy] It has a calming, calming and calming effect, and is suitable for insomnia, dreaminess and memory loss.