"Sleep is crucial for us, after all, we spend one-third of our lives sleeping. Researchers at Harvard Medical School in the United States published a major study in the American College of Cardiology, summarizing that one of the five good sleep habits is to get 7-8 hours of sleep per night.
However, the China Sleep Study 2023 reveals a worrying reality: nearly one in five Chinese sleep less than seven hours a night on average. Sleep disorders have exacerbated the problem, with 38 adults in our country2% of people suffer from insomnia, and even more than 60% of post-90s feel sleep deprived.
The importance of sleep to health is self-evident, especially maintaining adequate sleep duration. The American Heart Association updated their "Eight Elements of Health" last year to include a new recommendation on how long to sleep, based on the 2010 "Seven Rules of Simple Living."
Lack of sleep hurts!
Studies have shown that you get 1 less sleep per night for six weeks5 hours, it will greatly increase the risk of cardiovascular disease. A team of researchers from Columbia University conducted a randomized crossover design trial and showed that this persistently mild sleep deprivation significantly affects the ability of endothelial oxidative stress to be cleared, which in turn increases the risk of cardiovascular disease. Sleeping too long is even more damaging to your health! All-cause mortality was most likely to increase in both men and women when sleep duration was 10 hours or more, increasing by 43% and 55%, respectively.
Researchers have found that mild sleep deprivation reduces the body's antioxidant capacity, which in turn increases the risk of heart disease. The study included 35 female participants who were randomly divided into two groups, one with adequate sleep and the other with mild sleep restriction. The results showed that the level of endothelial oxidative stress was significantly increased in the sleep-restricted group, which in turn increased the risk of cardiovascular disease.
In addition to an increased risk of cardiovascular disease, sleep deprivation can affect cognitive function and mental health. A study from Fudan University found a beneficial association between 7 hours of sleep per night and cognitive function and mental health, while insufficient or too long sleep was associated with cognitive decline and mental health problems.
The optimal sleep duration is not 8 hours!
Studies have found that 7 hours of sleep per night is optimal, which can minimize all-cause mortality. Sleeping too long or too little can increase the risk of disease. In addition, sleep duration is also associated with the risk of death from cardiovascular disease, cancer, and other causes, with 7 hours of sleep being an important cut-off point.
Therefore, getting enough sleep is essential for physical and mental health. People spend seven-twenty-four-tenths of their lives sleeping, and ensuring adequate 7 hours of sleep each night is extremely beneficial for health.