The best sleep time for women

If women want to have a healthy body, they need to protect themselves well, especially in terms of diet and daily routine. They need to arrange them reasonably. If women have irregular diet, it is easy to induce various diseases. Women should also develop the habit of going to bed early and getting up early, which is very helpful to improve the body's immunity. But what is the best sleep time for women? Many people are not clear about it.

Best sleep time for women:

1. Elderly people over 60 years old: sleep 5.5 to 7 hours a day

If you are over 60 years old, it is recommended to go to bed before 12 o'clock every night. In addition, it is sufficient to control the sleep time at night to 5.5-7 hours.

Data released by the Alzheimer's Association show that brain aging can be delayed by two years for elderly people who limit their sleep to less than seven hours a night. Long-term sleep of more than 7 hours or insufficient sleep will lead to poor concentration and even Alzheimer's disease, increasing the risk of premature death.

Recommendation: The most common sleep problems among the elderly are dreaming and insomnia. Excessive dreaming is due to the degeneration of brain function in the elderly; insomnia is mostly caused by the decrease in melatonin secretion in the body, which is one of the important factors that determine sleep in the body.

Professor Guo Xiheng suggested that elderly people who have poor sleep quality at night should develop a good habit of taking a nap, and the nap time should not exceed 1 hour.

Otherwise, the central nervous system of the brain will be more deeply inhibited, causing a relative decrease in blood flow to the brain and a slowdown in metabolism in the body, which can easily lead to general discomfort after waking up, or even more sleepiness.

2. Adults aged 30 to 60: sleep about 7 hours a day

Adult men need 6.49 hours of sleep, and women need about 7.5 hours, and should ensure "quality sleep time" from 10 pm to 5 am.

Because people can easily reach a deep sleep state at this time, which helps to relieve fatigue. A 22-year follow-up study of 21,000 adults in Finland found that men who slept less than 7 hours were 26% more likely to die than men who slept 7 to 8 hours, and women were 21% more likely to die; men who slept more than 8 hours were 24% more likely to die than men who slept 7 to 8 hours, and women were 17% more likely to die.

Recommendation: Lack of sleep in this age group is often related to decreased brain power, or bad habits such as overeating caused by stress. Guo Xiheng reminds that in addition to relieving stress as much as possible, you can also work on the sleeping environment, such as reducing noise, ventilation, appropriate light blocking, etc., and choose a pillow that is 10 to 15 cm high and of moderate hardness. Those who still don’t get enough sleep can make up for it by taking a one-hour lunch break.

3. Young people aged 13 to 29: sleep about 8 hours a day

Teenagers in this period must sleep for 8 hours a day and follow the principle of early to bed and early to rise. You must ensure that you enter a deep sleep state for about 3 hours at night.

Normally, you should make sure to go to bed at 24:00 at the latest and get up at 6:00 in the morning, and try not to sleep in on weekends. Sleeping too long will disrupt the body's biological clock, leading to lack of energy, affecting memory, and causing missed breakfast, resulting in eating disorders, etc. Suggestion: Young people are often accustomed to staying up late, which will directly affect their mental state the next day and easily cause skin damage, resulting in problems such as acne, blackheads, and chloasma.

Staying up late for a long time will also affect the endocrine system and lead to a decrease in immunity. Colds, gastrointestinal infections, allergies, etc. will come knocking on your door, and mental symptoms such as forgetfulness, irritability, and anxiety will appear. Therefore, the most important thing for young people is to regulate their lives. Do not eat one hour before going to bed and take a half-hour nap at noon, which is more beneficial to the body.

After understanding the best sleep time for women, women should pay attention to getting enough sleep during normal sleep. The same is true when women are losing weight. Many women choose to sleep for a short time when losing weight. This is not helpful for their health at all, so this is also something to note.