Poor sleep can harm almost every corner of the body. Recently, research has found that irregular sleep can lead to biological aging by 9 months compared to people with stable sleep habits
Poor sleep can harm almost every corner of the body. Recently, research has found that irregular sleep can lead to biological aging by 9 months compared to people with stable sleep habits.
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So, having a stable sleep habit - maintaining a similar bedtime and wake-up time every day can really help delay aging!
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A study published in the journal Sleep Health in August 2023 suggests that maintaining stable sleep habits can help slow down the biological aging process. Compared to individuals with stable sleep habits, participants with significant deviations in sleep time and significant differences in sleep on weekdays and weekends were 9 months older in biological age.
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The study analyzed 6052 adult participants, with an average age of 50 years, and recorded parameters such as sleep time, wake up time, duration, and efficiency. The biological age of the participants was analyzed through blood samples. Then, the relationship between sleep patterns and biological age was analyzed.
The study found that the average difference in sleep duration among participants was 60 minutes per day, and the average sleep time on weekends was 78 minutes longer. Compared to people who maintain stable sleep habits:
Participants with unstable sleep duration have a biological age of 0.63 years older;
Participants with more compensatory sleep have a biological age of 0.52 years older;
Participants with a significant deviation in sleep time have a biological age of 0.74 years older;
Participants with significant differences in sleep on weekdays and weekends have a biological age of 0.77 years older.
This means that compared to individuals with stable sleep habits, participants with significant deviations in sleep time and significant differences in sleep on weekdays and weekends are biologically 9 months older.
Maintaining a stable sleep habit and maintaining a similar bedtime and wake-up time every day can help slow down the biological aging process.
Harvest high-quality sleep
Pay attention to these two points
There are currently two recognized factors that regulate sleep, one is the biological clock, and the other is sleep self balance. Simply put, the two key factors that affect sleep are "being regular" and "getting enough sleep".
The human body's self-healing activities are mostly carried out before 3am, so the quality of sleep between 23:00 and 3am is particularly crucial. The recommended sleep duration for adults is 7-8 hours, with 6 hours being the bottom line of health and a maximum of 9 hours.
A study has found that compared to people who sleep for 6-9 hours, those who sleep less than 6 hours and those who sleep more than 9 hours have a 20% and 34% increased risk of myocardial infarction, respectively.
Difficulty falling asleep at night, waking up early in the morning, easy to wake up in the middle of the night, poor sleep quality... To deal with common problems of poor sleep, you can try the following methods to improve.
Difficulty falling asleep at night
It's difficult to fall asleep and stay awake after lying down for half an hour.
Suggestion:
2. It's easy to wake up in the middle of the night
I fell asleep, but it was difficult to maintain my sleep state. I woke up for more than 5 minutes more than twice.
Suggestion:
Wake up early in the morning
It is normal to fall asleep at night, but you will wake up at three or four in the morning, with less than 6 hours of sleep.
Suggestion:
Sunlight exposure can stimulate the secretion of melatonin and improve the quality of sleep at night.
Poor sleep quality
Sleep is relatively shallow, and during the day, it is always drowsy, which affects daytime behavior or work.
Suggestion:
Attention: If the above methods have been tried and are ineffective, it is necessary to seek medical attention from a psychosomatic medicine department, sleep center, or neurology department in a timely manner.
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