The '8 hour theory' of sleep is correct but not enough

In today's fast-paced modern life, good sleep has become a luxury for many people.

The most correct sleep time for each age group

I don't know when, the "8-hour sleep theory" has been widely circulated and seems to have become the gold standard for measuring sleep quality.

However, is this concept really scientific? Is sleeping too much really worse for your health than staying up late?

1. Sleep 8 hours per night, depending on the individual

The term "8 hours of sleep" actually comes from the Industrial Revolution.

At that time, people's working and living rhythms had great changes. To adapt to this new lifestyle, experts and scholars came up with the concept of "8 hours of work, 8 hours of leisure." mind and 8 o'clock bedtime".

However, this does not mean that everyone must mechanically comply with this standard.

In fact, sleep needs are different for each person and are influenced by factors such as age, health and lifestyle.

Research by the University of California, San Diego School of Pharmacy and the American Cancer Society shows that people who sleep 6-8 hours a day have the lowest mortality rate, especially those who sleep 7 hours.

Therefore, you should maintain 6-8 hours of sleep, not too long.

Of course, this doesn't mean that sleep itself is harmful, but sleeping too much can reflect underlying health problems or poor lifestyle habits.

Therefore, one should not blindly follow the so-called 8 hours of sleep. It is important to pay attention to the body's needs, pay attention to feelings such as fatigue and weakness, and adjust sleep time accordingly. be suitable.

Each person's sleep needs are different.

2. After staying up late, is it okay to just make up for 8 hours of sleep?

Staying up late may have become too normal in modern life, but many people think that by just sleeping for 8 hours afterward, they can compensate for the physical damage caused by staying up late.

However , this thinking is not correct

Staying up late will disrupt the body's biological clock and affect the quality and depth of sleep.

The reason is that the body's biological clock is formed based on daily changes in the natural environment. Staying up late for a long time will break this rule and cause problems with the body's functions.

Even if you make up for your sleep later, you cannot completely compensate for the health damage caused by staying up late.

Staying up late for a long time can lead to a series of health problems such as reduced immunity, memory loss, and mood swings.

Therefore, we should try to avoid staying up late and maintain a regular schedule.

If you occasionally stay up late, you should also pay attention to adjusting your schedule to avoid prolonged and frequent staying up late, and restore your physical strength through appropriate rest and exercise.

While getting enough sleep, pay attention to adjusting your diet and exercise to maintain a healthy state.

3. Is sleeping too much worse than staying up late?

It's true that sleeping too long can cause some health problems, but that doesn't mean that sleeping too much is any more harmful than staying up late.

What matters is the quality and regularity of sleep . If sleep time is too long and of poor quality, it can lead to problems such as impaired body function and metabolic disorders.

There are many great people in history who "started the morning at noon" , and there are also many people who only sleep a few hours a day but are still full of energy.

Therefore, we do not need to be too strict about sleep time but should pay attention to our own emotions and find the sleep state that best suits us.

It should be noted that the amount of sleep needed may vary between people of different ages and physical conditions.

For example, infants and children need longer periods of sleep, while older adults may need shorter periods of sleep.

Therefore, when building a sleep plan, you must not blindly follow trends or follow what others say, but must analyze specific issues in detail.

 The amount of sleep needed can vary between people of different ages.

4. Are dreams and teeth grinding when sleeping a sign of illness?

Many people when sleeping have dreams, teeth grinding. This is essentially a normal physiological phenomenon.

Dreaming is a manifestation of the brain's information processing and memory consolidation during sleep. It is the brain's normal activity during sleep, helping us process information and emotions every day.

Teeth grinding is the involuntary grinding of teeth during sleep. This phenomenon may be related to factors such as poor bite, mental stress, and is a short-term reaction of the body.

These phenomena are not necessarily signs of illness, but if they occur frequently and affect sleep quality, they need attention.

For the problem of excessive daydreaming, we can try to adjust the sleeping environment to maintain a quiet, comfortable atmosphere, reduce psychological stress, and make it easier to fall asleep.

For teeth grinding problems, you can consult a dentist or psychologist to find a more professional solution.

In short, we don't need to panic or worry too much when encountering these insomnia phenomena, everyone doesn't have bad sleeping habits.

5. How to sleep better?

If we want to have better sleep quality, we can start from the following aspects:

5.1. Maintain a regular schedule

Try to go to bed and wake up at the same time every day to help regulate your body's biological clock and help your body adapt to a stable sleep pattern.

You can sleep a little more on the weekend, but not too much so as not to affect your energy on Monday.

5.2. Create a comfortable sleeping environment

Make sure your bedroom is quiet, dark, and comfortable.

Use tools like curtains, earplugs, and blindfolds to reduce annoying noise and light.

Choose a mattress and pillow that's right for you and make sure they provide good support and comfort.

5.3. Limit your intake of caffeine and alcohol

Avoid drinking caffeinated beverages such as coffee, tea and cola before going to bed.

Caffeine is a stimulant and can interfere with your sleep.

Likewise, alcohol can disrupt sleep quality, so it's best to avoid drinking alcohol before bed.

5.4. Avoid eating too much or sleeping on an empty stomach

Avoid eating large meals within a few hours of bedtime, especially foods that are spicy, greasy, or high in sugar.

Also, don't go to bed on an empty stomach because hunger can make it difficult to sleep.

Eating light meals or snacks, such as fruit, yogurt or whole-wheat crackers, can help provide energy and promote sleep.

Don't go to bed hungry because hunger can make it difficult to sleep. (Illustration).

5.5. Engage in moderate physical activity

Proper physical activity during the day such as walking, jogging, swimming, etc., can help you burn energy, reduce stress and promote sleep at night.

However, strenuous exercise should be avoided before going to bed because it can cause the body to become overstimulated and make it difficult to fall asleep.

5.6. Manage stress and anxiety

Learning how to manage and reduce stress is important for improving sleep quality.

Find ways to help you relax and reduce stress, such as meditation, breathing exercises, yoga, or connecting with friends and family.

If you feel anxious or have trouble sleeping, try deep breathing, muscle relaxation exercises, or listening to relaxing music to relieve stress.

5.7. Maintain scientific work and rest habits

Even when busy with work, make sure you have enough rest and entertainment time every day.

You can also use your short lunch break to meditate, read, or simply relax to help you recharge.

5.8. Establish a bedtime routine

Creating a routine before bed helps you relax and fall asleep more easily.

It could be gentle evening skin care, wearing comfortable pajamas, dimming the lights or lighting scented candles, etc.

These activities can help you establish a pre-bed routine and remind your body that sleep is about to begin.

These measures can help improve sleep quality, allowing us to regain a sense of order in our busy lives and truly relax our bodies and minds.