The amount of time spent in sleep throughout a person's life is actually as high as one-third, and the importance of sleep to people is self-evident. Early to bed and early to rise is good for the body, and staying up late increases the health risks of various diseases, which is a well-known common sense
The amount of time spent in sleep throughout a person's life is actually as high as one-third, and the importance of sleep to people is self-evident. Early to bed and early to rise is good for the body, and staying up late increases the health risks of various diseases, which is a well-known common sense.
However, recently there has been a subversive saying that 'the earlier you sleep, the earlier you die'. What is this really about?
Sleep MedicineGoing to bed early or late can affect lifespan.Researchers conducted research on21Country112198The subjects underwent a long9.2 yearsDuring the survey and follow-up, the subjects were divided into three groups according to their schedule:
Early sleepers (6-10 pm), normal sleepers (10-12 pm), and late sleepers (after 12 pm)Three groups, it was found that compared to the normal group of subjects,Death or major cardiovascular events in the early and late sleep groupsThe risks have increased respectively29%, 11%.
But is this study reliable? Firstly, in theThere is a bias in the selection of samples,Developed countries in Europe and America,,But it is less arranged in the early sleep group,,,.
,,Best time to fall asleep,University of Oxford, UKThe research team published onEuropean Journal of the Heart.
This study investigated the recruitment ofOver 100000The average age is approximately61 years oldParticipants in the5.7 years,22-23 o'clockSleeping between isBest time to fall asleep,,12,.
,
,,,.
1. Nocturnal polyuria
Drinking too much water before bedtime, getting pregnantOr suffering fromProstatic hyperplasia, urinary system infection, diabetes,,.
2. Drinking before bedtime
according toMedical Internet Research,40%.,,,.3-4 hours,,.
3. Respiratory problems
,,.
4. Sleep apnea
,,,Continuous positive airway pressure ventilation.
5. Thyroid problems
Hypothyroidism, thyroid nodules, hyperthyroidism, thyroiditis,.,,.
How to improve sleep quality?Deputy Director of Shanghai Traditional Chinese Medicine Insomnia Medical Cooperation Center, Chief Physician Shi MingThree suggestions were given:
One is to have a regular schedule,11,Secondly, appropriate consumption of sleep aid foods,,Red date longan, white fungus lily, milk, yogurtWaiting for sleeping aid food;The third is to have a good mindset,,.
,3
,,.
1. Vitamin B1
Associate Professor Li Ruixia of Obstetrics and Gynecology at the Armed Police General Hospital,B1Regulating neural function, promoting sleep and anti fatigue, nourishing nerves, and reducing cortical excitability,Improve insomnia, depression, and anxiety.
B1,,Corn, millet, rice, oats, buckwheat, lean meat, animal offalB1.
2. Vitamin B6
Vitamin B6 canRegulating the nervous system,Melatonin and tryptophan,,.
imageBananas, rice, oats, carrots, broccoli, spinach, potatoes, peas,B6.
3. Vitamin B12
Zhang Qian, Deputy Director of the Nutrition Department of Beijing Tongren Hospital,B12,,B12.
,Lean meat, animal offal, eggs, dairy products, fishB12.
,,.
References:
[1],24-25%........2023-03-02
[2],,.-.2021-05-22
[3] Insomnia? Are you lacking vitamins? "Department of Pharmacy, Second Affiliated Hospital of Suzhou University, November 17th, 2021
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