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Sleep is something that people must do in their lives and is also the basis of
health.
About 1/3 of life is spent
sleeping.
If you stay up late, insomnia, don't sleep enough, sleep well, and sleep too long, it will harm cognitive function, emotional health, and cardiovascular, cerebrovascular and metabolic health, bringing about various health problems
.
Studies have found that if you look at the time dimension of human life, the length of sleep will show a "U" structure, of which 40 years old is the lowest point, and from the age of 50 has risen
.
So how long to sleep each day is good for health?
A new study published in PLOS Medicine found that sleeping less than 5 hours or more than 9 hours after age 50 is associated
with an increased risk of diabetes, cancer, coronary heart disease, stroke, and other chronic diseases, as well as comorbidities (having two or more chronic diseases).
There were no chronic diseases at the time of enrollment
Researchers from University College London and other institutions analysed data from the Whitehall II prospective cohort study and included a total of 7864 subjects without chronic disease, of which 32.
5% (2559) were women
.
Through the questionnaire, the researchers counted basic information such as the height and weight of the subjects; Lifestyle information
such as smoking status, alcohol consumption, diet, exercise, and marital status.
At the same time, by wearing the monitoring device for 7 consecutive days, the researchers collected information
such as the duration and quality of the subjects' sleep.
In addition, when participants were 50, 60, and 70 years old, the researchers followed up with participants to update relevant information and count participants' illness and treatment information for 13 common chronic diseases, as well as death information
.
The 13 chronic diseases include diabetes, cancer, coronary heart disease, stroke, heart failure, chronic obstructive pulmonary disease (COPD), chronic kidney disease, liver disease, depression, dementia, mental disorders (except depression and dementia), Parkinson's disease, and arthritis or rheumatoid arthritis
.
Up to 25 years of follow-up
At age 50 years, all participants:
During an average follow-up period of up to 25 years, a total of 4446 people developed chronic diseases for the first time; 2297 had comorbidities; 787 people died
.
Excluding other factors, the researchers found that short or too long sleep was associated
with a higher risk of chronic and comorbid diseases.
Of all participants, compared to participants who slept 7 hours a day:
Among participants with 1 chronic condition, compared to participants who slept 7 hours per day:
In addition, the results of the study also showed that different sleep durations at different ages have different effects on the risk of comorbidities:
Sleep duration of 8 hours was not clearly associated
with comorbid risk.
The researchers analyzed a possible association
of interactions between sleep duration and chronic and comorbid conditions.
Sleep plays an important role in regulating bodily functions, including regulating endocrine, metabolic, and inflammatory systems
.
Adequate sleep can give the body rest, and sleeping too short or too long may disrupt the normal circadian rhythm, induce inflammatory cytokines, cause obesity, etc.
, and increase the risk of
1 or more chronic diseases and death.
At the same time, having a chronic disease may also affect sleep, resulting in a decrease or increase in sleep time, which in turn increases the risk of
disease.
It should be noted that the mechanism between sleep and chronic diseases has not been clarified, and more research is
needed.
Because the study was observational, it only showed an association between too short or too long sleep and a higher risk of chronic and comorbid diseases, and did not show a causal relationship
.
There are also some limitations of the study, such as the reliance of some data on participant recollection, which may also affect
the results of the study.
The study concludes that as life expectancy increases, more and more people in many countries are suffering from one or more chronic diseases
.
Comorbidities have become one of the major challenges of public health, and primary and secondary preventive measures are urgently needed to reduce people's risk of
developing chronic diseases and comorbidities for the first time.
The findings of this study support the importance of maintaining good, adequate sleep in older adults as a measure to
prevent chronic diseases and comorbidities.
Get a good night's sleep and do these things
Study corresponding author Dr Séverine Sabia from University College London said: "Several guidelines currently recommend 7-8 hours
of sleep in older adults.
Although people's sleep habits and sleep structure change
as they age.
However, adequate and good sleep should still be guaranteed, because too short and too long sleep is associated with
an increased risk of one or more chronic diseases.
”
A few good habits to get a good night's sleep
Make sure the bedroom is warm and comfortable and quiet before going to bed;
Reduce the amount of time spent looking at mobile phones, computers, and TV screens before going to bed;
Avoid drinking coffee, alcohol, and eating large meals before going to bed;
Establish regular habits of falling asleep and waking up;
Bask in the sun during the day, exercise regularly, etc
.