Is your sleep "junk sleep"? It is said to be more terrible than insomnia...

This article was reviewed by Zhao Wei, MD, associate chief physician at Tianjin University Teda Hospital

As the saying goes, "Spring makes you sleepy, autumn makes you tired, and summer makes you nap." When you wake up every morning, do you feel that you have had enough sleep? Some people fall asleep as soon as they touch the pillow, but feel groggy and weak when they wake up... Scientists believe that this "junk sleep" that is "sleeping is equivalent to not sleeping" is even more terrible than insomnia.

Snoring does not mean a good sleep. Sleep violence is also bad. Oversleeping may lead to a high mortality rate. A Japanese study showed that people who sleep 7 hours a day can live the longest, and the more they sleep, the higher the mortality rate. People who sleep more than 9 hours a day may have physical problems. As the basis of survival, sleep is closely related to our lives.

Over the years, sleep experts from all over the world have been looking for a sleep rule that is truly suitable for humans. In addition to the "secret of the biological clock" that previously won the Nobel Prize in Physiology or Medicine, scientists have made many different discoveries on the road of sleep research.

For example, according to a report from the National Institutes of Health, people who get 8 hours of sleep a night respond best, and if they only get 6 hours of sleep a night for 2 consecutive weeks, it is equivalent to being forced to "stay up all night" for two nights. The surprising thing about the study is that people who sleep 6 hours a night think they have enough sleep, but in fact their physical function and cognition are getting worse and worse. Although they don't feel sleepy, their functional response will actually get worse and worse. Sleeping too little is not good for health, and sleeping too much is not good either.

On World Sleep Day, the concept of "junk sleep" derived by the British Sleep Committee after a survey has once again aroused heated discussion in the academic community. "Junk sleep" corresponds to "junk food", specifically referring to the problem of insufficient sleep time and low sleep quality.

Is your sleep like "rubbish"? What is the correct sleep time? What are the dangers of sleeping too much? Don't worry, you will know after reading this!

Which sleep is like "garbage"?

(1) Falling asleep while watching TV, listening to music, or playing video games;

(2) Forcing oneself to go to bed and get up in the morning at a certain “time”, and this time is always adjusted;

(3) After waking up naturally, one would want to “stay in bed a little longer” and force himself to sleep longer;

(4) Not sleeping at night, but making up for the sleep during the day and on weekends;

(5) High work pressure, need to work overtime at night, fall asleep immediately after finishing high-intensity work, etc.

How much sleep is the correct amount?

There are certain healthy standards for sleep "time". The British Sleep Association recommends that the best sleep time for infants 1 to 12 months is 14 to 15 hours, for children 1 to 3 years old is 12 to 14 hours, for children 3 to 6 years old is 10 to 12 hours, for children 7 to 12 years old is 10 to 11 hours, for teenagers 12 to 18 years old is 8 to 9 hours, for adults 18 to 65 years old is 7 to 9 hours, and for people over 65 years old is 7 to 8 hours.

Pan Jiyang, director of the Department of Psychiatry and the Sleep Medicine Center of the First Affiliated Hospital of Jinan University, said that more sleep is not necessarily better, but a moderate amount of sleep is recommended. A large number of studies have shown that excessive sleep increases the morbidity and mortality of diseases, especially for the elderly.

What are the dangers of sleeping too much?

(1) Sleeping too long can cause diabetes

The normal sleep time is 6-8 hours. If it exceeds 9 hours, it is considered as too long sleep. Some studies have found that too long sleep can easily induce diabetes. Related surveys show that if the sleep time exceeds 8 hours, the risk of diabetes will increase by more than 3 times.

(2) Sleeping too long will make you stupid

If you sleep too long, you will become very lazy. At the same time, because you sleep for a long time, the brain rests for too long, which will lead to a decrease in brain cell activity. Because you sleep too long, the nerve cells are inhibited for a long time, over time, it will affect intelligence, lead to a decrease in memory, and make people more and more stupid.

(3) Prone to death

Relevant data shows that people who sleep 7 hours a day have the lowest mortality rate. Sleeping less than 6 hours increases the chance of death, and sleeping more than 9 hours also increases the chance of death. And this statistical result is the same for both men and women. So the more sleep, the better. Everything will go to the extreme. Too little sleep is harmful to health, and too much sleep can also endanger life.

(4) Weight gain

Researchers studied the weight and fat gain of adults in Quebec over a six-year period and found that those who slept too little or too much each night gained more weight than those who slept seven or eight hours.

"Thus, these results highlight the need to consider sleep duration when it comes to weight gain and obesity," the researchers wrote in the study.

Source: China News Network, CCTV.com

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