Sleep is an important part of human life activities and the basis for maintaining physical and mental health. However, the timing, quality and regularity of sleep is not always better, nor is it set in stone.
Different age, physique, lifestyle habits and other factors will affect the need and effect of sleep. If you don't blindly pursue "go to bed early and wake up early" or ignore the importance of sleep according to your actual situation, it may bring hidden dangers to your health.
In April 2021, a prospective epidemiological study involving 110,000 people in 21 countries was published in the journal Sleep Medicine, which attracted widespread attention from the public and the scientific community.
The study, which explored the association between bedtime and cardiovascular events and the risk of all-cause mortality, found that those who went to bed earlier (before 10 p.m.) and later (after 12 a.m.) had an increased risk of major cardiovascular events and all-cause mortality compared to those who went to bed before 10 p.m. or after 12 a.m.
Specifically, the associated risk was 29% higher for those who went to bed early and 11% for those who slept late.
This finding was once misinterpreted as "the earlier you go to bed, the higher the risk of death", but this interpretation clearly lacks scientific basis. The study only revealed a correlation between bedtime and cardiovascular events and mortality, but did not demonstrate a causal relationship.
The risk of cardiovascular disease and mortality are affected by a variety of factors, such as an individual's disease history, lifestyle habits, etc.
After accounting for these related factors, the increase in the overall risk of going to bed early, in fact, decreased from 29% to 9%, suggesting that there are other factors at play besides bedtime.
Therefore, the choice of bedtime should not simply be seen as a direct factor in increasing the risk of death. In fact, the best bedtime for a person should be determined based on the individual's physiological needs and lifestyle habits.
To maintain good cardiovascular health, it is important to consider individual differences and lifestyle factors, such as regular exercise, a healthy diet, proper stress management, and adequate sleep quality.
In addition, the study reminds us of the complex interplay between sleep habits and health status.
For those who are concerned about the impact their bedtime may have on their health, the best course of action is to focus on their overall lifestyle habits and health, seek professional medical advice if necessary, and not worry too much about the potential health effects of bedtime.
In modern society, with the acceleration of the pace of life and the increase of work pressure, people's work and rest time are becoming more and more irregular.
Bedtime too early or too late may increase the risk of cardiovascular disease and all-cause mortality. What is the reason behind this?
Taking a closer look at this phenomenon, we found that it is mainly related to the disharmony of the body's social clock and circadian rhythm, which can have a profound impact on our physical health.
The social clock refers to the time patterns that we form in social activities, such as activities such as work, study, and leisure, which usually have a fixed time schedule.
The circadian rhythm is a kind of biological clock inside the human body, which is basically consistent with the 24-hour day and night cycle of the earth.
The body's biological clock is mainly controlled by the suprachiasmatic nucleus in the hypothalamus of the brain, which affects all aspects of our life such as diet, sleep, exercise ability, concentration, and even the operation of the immune system is also regulated by the biological clock.
When our sleep schedule is contrary to the natural laws of our biological clock, we will experience physiological discomfort such as fatigue, dizziness, lack of concentration and other symptoms.
For a long time, this incongruity can have serious repercussions on our physical and mental health. A classic example is the so-called "jet lag", which is a series of physical and psychological symptoms that occur after a long-haul flight across multiple time zones due to circadian rhythm disruptions.
What's more, irregular sleep time can also affect the body's secretion of key hormones, such as melatonin, growth hormone and cortisol.
These hormones play an important role in regulating sleep quality, immunity, blood sugar, and blood pressure. Once hormone levels are out of balance, it can trigger metabolic disorders and increase the risk of diseases such as diabetes, high blood pressure, and obesity.
Therefore, to maintain cardiovascular health and reduce the risk of all-cause mortality, we should try to maintain a regular sleep schedule that is in harmony with our biological clock.
This means that we should not only pay attention to the duration of sleep, but also the quality and timing of sleep, and avoid going to bed too early or too late.
Due to the different physiological needs, age, physique, and lifestyle of each person, determining the "optimal time to sleep" is not an easy task. From newborns to the elderly, people's sleep needs have changed dramatically as they age.
For newborns (0-3 months), they need the most sleep, about 14 to 20 hours a day. This is because at this stage, rapid physical growth and brain development are experienced most of the time.
As your child grows into infancy (4-11 months) and early childhood (1-2 years), sleep time gradually decreases to about 12 to 15 hours a day. This change reflects their growing desire to explore and be active.
Entering preschool (3-5 years old) and school-age (6-13 years old), children's sleep needs continue to decrease, requiring about 9 to 11 hours of sleep per day.
Children at this stage begin to have more social and learning activities, but good sleep quality is still essential for their learning ability and daily functioning.
Adolescents (14-17 years old) have similar sleep needs as adults, but they typically need 8 to 10 hours of sleep per day. At this stage, adolescents often face the problem of sleep deprivation due to academic pressure, social activities, and changes in their biological clock.
In adulthood (18-64 years old) and old age (over 65 years old), people's sleep needs are relatively stable, taking about 7 to 9 hours a day. However, as we age, sleep patterns may change, such as more fragmented sleep and less deep sleep.
In addition to sleep time, the quality and regularity of sleep are also important indicators for evaluating sleep health.
High-quality sleep means that the body and brain are able to rest and recover adequately during sleep, which is often associated with the depth and continuity of sleep.
And the regularity of sleep, that is, going to bed and waking up on time every day, helps to maintain a stable biological clock, which improves sleep efficiency.
Determining the best sleep time for you is not a simple numbers game, but a comprehensive consideration of your specific situation.
Listening to your body, paying attention to the quality and regularity of your sleep, and seeking professional medical advice if necessary, are key to ensuring adequate rest and long-term health. By establishing healthy sleep habits, we can improve our quality of life and promote physical and mental health.
In order to maintain health and improve sleep quality, it is essential to take a series of proactive measures.
A good night's sleep not only provides us with the necessary physical rest, but also plays an integral role in maintaining mental health, boosting daytime vitality and boosting immune system function.
1.Determine your sleep schedule: Everyone's sleep needs are different, depending on the individual's age, fitness, and amount of daily activity.
Therefore, it is important to determine the appropriate amount of sleep for your specific situation. Avoid sleeping too long or too short, and try to maintain a consistent sleep schedule and don't change your bedtime and wake up times too often.
2.Develop healthy bedtime habits: Bedtime activity has a direct impact on the quality of sleep. It is recommended to avoid irritants such as caffeine and alcohol, and reduce the amount of time you spend using electronic devices such as mobile phones and computers at night to reduce the interference of blue light on sleep.
Before bed, you can do some relaxing activities, such as reading, meditating, or listening to soft **, to help your body and mind enter a state of rest.
3.Optimize your sleep environment: A comfortable, quiet, and dim sleeping environment can help improve sleep quality. Make sure the bedroom is at the right temperature, bedding is comfortable, and noise and light distractions are minimized. These factors all help promote deep sleep.
4.Maintain moderate activity during the day: Moderate physical activity not only improves physical health, but also helps you fall asleep better at night. However, it is advisable to avoid strenuous exercise before bedtime to avoid over-excitement of the body, which will affect sleep.
5.Limit daytime naps: While daytime naps can relieve temporary fatigue, prolonged naps or evening naps may interfere with nighttime sleep patterns. If necessary, it is recommended to limit the nap time to 20-30 minutes.
6.Seek medical help promptly: If you experience persistent sleep disturbances, such as insomnia, sleep apnea, or other sleep-related conditions, you should consult your doctor or sleep specialist promptly.
A professional doctor or sleep specialist can provide targeted diagnosis and advice, help patients find the root cause of sleep problems, and propose effective solutions. For sleep disorders, this may include lifestyle modifications, improvements in sleep hygiene, behavior, and even medications.
Importantly, professional medical guidance is designed to provide patients with a safe, effective, and sustainable** solution to avoid the abuse of sleeping pills or dependence on temporary solutions that may lead to ***.
The process of actively seeking medical help is also a process of self-understanding and physical and mental adjustment.
Through communication and cooperation with doctors, patients can gain a deeper understanding of their physical condition and learn how to manage and regulate their sleep habits, thereby improving sleep quality and enhancing their ability to control their health.
By implementing these strategies, you'll not only be able to improve the quality of your sleep, but you'll also be able to further improve your overall health and quality of life. Remember, healthy sleep habits are an important cornerstone of maintaining physical and mental health.