For a long time, 8 hours has been said to be the best time to sleep to stay young. In fact, our sleep time tends to get shorter with age. This is consistent with data collected by US scientists around the world that accurately measure the actual sleep time of healthy people. The amount of sleep required decreases with age, and 6 hours is sufficient for people over 65 years of age. Certainly, elderly people get up early in the morning and do not have the image of staying up late.
However, it has long been believed that the ideal sleep time is eight hours, and many believe that less than eight hours of sleep is detrimental to their health. I was one of them.
In Japan, elderly people sleep relatively longer. That's because when he was active, he was too busy to sleep, he retired and had time to spare, and many wanted to get a good night's sleep. However, if you spend more time in bed than you need, you will sleep lighter and your sleep quality will deteriorate.
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The Ministry of Health, Labor and Welfare of Japan provides the following guidelines for appropriate sleep time for each age group. 8 hours or more for early teens, 7 hours for 25 years old, 6.5 hours for 45 years old, 6 hours for 65 years old. This is the time you are actually sleeping, so it does not include the time it takes to fall asleep. If you are 65 years old, you should go to bed 6.5 hours + 30 minutes before you wake up.
It's already 7 hours at the age of 25. It sounds short, but that's a stereotype. In addition, there are individual differences in the optimal sleep time, and some people deviate significantly from the average value. Some people in their twenties get well after sleeping for five hours, while others don't get well after sleeping for nine hours. As you can see, the ideal sleep time varies depending on the age and person, so it is not always the best time. But if you feel well during the day, your sleep is perfect.
Sleep quality also affects cognitive function. People who sleep less often are five times more likely to have Alzheimer's disease. Sleep time is involved in the development of dementia.
Poor sleep quality has been shown to limit our ability to plan, make decisions, correct mistakes, and solve problems. Certainly, on days of lack of sleep, you will be dull and slow down in your thinking.
Poor sleep quality is associated with impaired planning, decision-making, error correction, and problem-solving, and good sleep is important to prevent cognitive decline. People who already had high levels of amyloid β slept less, even though they spent more time in bed. People with the worst sleep performance were five times more likely to develop early-stage Alzheimer's disease than people with good sleep quality. When it comes to sleep, a balance between time and quality is important. The balance between sleep time and quality is important, and it is not good to sleep in a short time if the quality is good, and it is not good to stay in the futon even though you are awake. These poor sleep habits are likely to lead to cognitive decline. I don't care when I'm young, but as I get older, I start thinking about the rest of my life. Then, rather than spending time with slapstick, you will want to spend more time doing something meaningful.
Regarding sleep quality, research is also underway on the relationship between sleep apnea syndrome and dementia. If you have sleep apnea, you will snore loudly and stop breathing every time you sleep, so even if you have enough sleep, you will not be able to get a good night's sleep. People with sleep apnea and those with short sleep times are about four times more likely to have dementia-related brain changes than healthy people (American Society of Neurology).
Also, when remembering the words remembered by a person who sleeps well, the frontal lobe of the cerebral cortex worked more actively than the hippocampus (University of California, Berkeley, USA research group). This is a very interesting research result. There are two patterns of sleep, non-REM sleep and REM sleep. During REM sleep, the brain is maintained and the hippocampus, which controls memory, temporarily organizes boring memories. One of the roles of sleep is to erase unnecessary memory, store short-term memory as long-term memory in the cerebral cortex, and organize information. It will be recovered if needed. The results of this study show that adequate sleep is essential to preserve what you remember as long-term memory.
Taking a nap and resting your brain and body will make you smarter and much more efficient at work and learning. Also, as your body becomes more active, you will have more activity in the afternoon and will be able to sleep better at night. It is said that elderly people are less likely to suffer from insomnia if they take a nap before 15:00.
A study by dementia experts found that taking a nap reduces the risk of developing Alzheimer's disease by a factor of five. However, we also know that naps within 30 minutes are good, and naps of 1 hour or more increase the risk of developing the disease. Overseas studies have shown that taking a nap for more than 30 minutes increases the risk of illness and death.
Also, if you continue to take sleeping pills, you are more likely to develop dementia. It has been scientifically proven that if you continue to take benzodiazepines, you are more likely to develop lifestyle-related diseases such as cancer and dementia. To support this view, the results show that the more often benzodiazepines are used and the longer they have been used, the higher the risk of developing Alzheimer's disease.
No association with dementia was found in the group who used the drug for less than 3 months. It is important not to increase the amount of sleeping pills just because you cannot sleep, but to consult your doctor and maintain a good relationship with your doctor. Sleeping pills work after 30 minutes, so if you can fall asleep within 20 minutes of taking them, you can think of them as having fallen asleep naturally. This is a good indicator of whether you need sleeping pills.
Lack of sleep can cause cancer and heart disease. Shift work and late-night work increase the risk of cancer. Studies around the world have shown that lack of sleep and poor sleep can cause a variety of illnesses, including cancer and heart disease, in addition to dementia. In Japan, a country that never sleeps, many people work late into the night. In fact, shift workers and late-night workers are said to have more problems with sleep timing and quality than day shift workers.
Women who work late at night are more likely to develop breast and colon cancer, and men are more likely to develop prostate cancer. One possible cause is the relationship between sleep and hormone secretion. Melatonin, a hormone that promotes sleep, suppresses the secretion of sex hormones, so when the secretion of melatonin decreases, the secretion of sex hormones increases, leading to the development of breast cancer, cervical cancer, and prostate cancer. On the other hand, growth hormone, which increases during deep sleep, has the function of repairing damaged cells and boosting immunity, and melatonin has an anticancer effect, so if you sleep well, it will attack cancer cells. You need enough sleep to prevent cancer.
According to a study by the Columbia University Medical Center in the United States, middle-aged and older people who sleep less than 5 hours a day are twice as likely to have high blood pressure as those who sleep 7 to 8 hours a day. When blood pressure rises, the pressure on the blood vessels increases, damaging the blood vessels. Damaged blood vessels are repaired during low blood pressure while sleeping. However, blood vessel repair does not progress in people who sleep at night or who sleep for a short time. Hypertension due to lack of sleep is a major risk factor for vascular dementia. In addition, many studies in Japan and overseas have shown that sleep is deeply involved in cardiovascular diseases such as angina and myocardial infarction, stroke (cerebral vascular disease), diabetes, depression, and obesity. ..
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