Sleep is a repair process in our body that can restore our spirits and relieve fatigue. About one-third of a person's life is spent in sleep, which is crucial for our health
Sleep is a repair process in our body that can restore our spirits and relieve fatigue. About one-third of a person's life is spent in sleep, which is crucial for our health. However, what is the "best sleep time"?
Actually, there are mainly two questions: first, how long do you sleep? When do you sleep?
The 'Best Sleep Time' has been released
Sleeping more and sleeping less will shorten one's lifespan
A study published in the online journal of the Journal of the American Medical Association in 2021 revealed the relationship between sleep duration and overall mortality among adults in Japan, China, Singapore, and South Korea. Persistent sleep deprivation and excessive sleep both lead to an increase in mortality, with 7 hours being the "optimal sleep time". [1]
Overall, there is a "J-shaped association" between sleep time and all-cause mortality - a 7-hour sleep time is the lowest point associated with all-cause, cardiovascular disease, and other causes of death.
The relationship between male sleep duration and all-cause mortality rate
In males, compared to 7 hours of sleep, if sleep exceeds this value every night, such as reaching 8, 9, and 10 hours, the all-cause mortality rate will increase by 9%, 18%, and 43%, respectively; If the participants sleep less than 5 hours, their all-cause mortality rate will also increase by 16%.
The relationship between sleep duration and all-cause mortality in women
In women, sleeping one hour more or one hour less can lead to an increase in all cause mortality compared to sleeping seven hours a night.
Surprisingly, sleeping too long can have even greater health damage. Whether it is male or female, the all-cause mortality rate increases to the greatest extent when sleeping for 10 hours or more, increasing by 43% and 55% respectively. [1]
What is the best time to fall asleep and wake up?
In November 2021, researchers from the University of Oxford in the UK published a study in the European Journal of Cardiology Digital Health, which is a subsidiary of the European Association of Cardiology. It was found that the best time to fall asleep is between 10:00 pm and 10:59 pm. Because sleeping from 10:00 to 10:59 at night can reduce the risk of heart disease, people who fall asleep in the middle of the night or later have the highest risk. [2]
The study found that people who fell asleep at midnight or later had the highest incidence rate, while those who fell asleep between 10:00 and 10:59 at night had the lowest risk of cardiovascular disease.
Specifically, compared to those who fall asleep between 10:00 and 10:59, those who fall asleep between 11:00 and 11:59 at night have a 12% higher risk of cardiovascular disease, those who fall asleep at midnight or later have a 25% higher risk, and those who fall asleep before 10:00 at night have a 24% higher risk.
The best time to fall asleep is now available, so what is the best time to wake up?
The Healthy China Action suggests that Chinese adults should maintain an average of 7-8 hours of sleep per day. If you can fall asleep between 10-11 pm, then after 7-8 hours of sleep, the time to wake up is 6-7 am!
Want to have the best sleep quality
Learn these 6 methods
How can I have a good sleep quality? Many people are often troubled by difficulty falling asleep, insomnia, and repeated dreaming. You can try these 6 good methods to improve sleep quality and assist sleep. [3]
Learn to create melatonin fluctuations
The first thing to wake up in the morning is to open the curtains, create fluctuations in melatonin, and let the body know that during the day, we can't sleep with light. At night, by pulling the curtains, we can sleep well again when it's dark.
Don't eat dinner too late
Many people like to eat night snacks, which is not good. Eating too late can increase our blood sugar levels, making it easier for people to get excited and making it difficult for us to fall asleep. If we are really hungry before going to bed, we should not eat high sugar and high carbon water food. Instead, we can drink a cup of hot milk.
Maintain appropriate exercise every day
Exercise is a good habit, especially moderate exercise, which is very good for our cardiovascular and cerebrovascular systems, as well as controlling the "three highs". But remember, don't exercise before bedtime, try to exercise three hours before bedtime. Either the whole body is in a relatively excited state and it is difficult to fall asleep.
Doing relaxing things before bedtime
Relaxing is not about playing games or brushing your phone. We can take a hot bath, read books, and so on. I have a friend who does this to improve sleep. At 9 o'clock, he put his phone in the living room and turned it on mute. He didn't move, didn't look at his phone, and didn't handle things. After a period of adjustment, not only did his sleep improve, but his anxiety and depression also improved significantly!
Maintain daily biological clock
A fixed schedule is very important. We need to sleep at a fixed time every day, such as 10 pm every night, and our body will gradually adapt to this time point. Remember to maintain this rhythm all the time, even on weekends. Don't lie in on weekends. If you wake up early and go to work, your body clock will be disrupted, and insomnia will be difficult to treat.
Even if there are occasional overtime situations, we must be like this, no matter how late we go to bed or get up at a fixed time, so that our biological clock is stable.
Can't sleep, try meditation
If lying down and unable to sleep, we can try meditation, which is a commonly used method by psychologists. Throw away those disorganized thoughts and imagine yourself bathing in the sunshine on the beach, enjoying the beautiful scenery at the peak, and even counting sheep one by one, all of which can be tried.
References
[1] SvenssonT, SaitoE, SvenssonAK, etc.AssociationofSleepDurationWithAll and Major CauseMortalityAmongAdultsinJapan, China, Singapore, and Korea. JAMANetwOpen.2021; 4 (9): e2122837. doi: 10.1001/jamanetworkopen.2021.22837
[2] Accelerometer derived sleep on set timing and cardiovasculardiseaseincidence: aUKBiobankcohortstudy
https://academic.oup.com/ehjdh/article/2/4/658/6423198?login=false
[3] On December 5, 2022, the People's Daily health client "Chen Chen, a brain doctor", "6 sleep aid methods that friends with insomnia must know
Source: People's Daily Health Client
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