University of London study: Sleeping less than 5 hours a day may increase death risk by 25%
Sleeping less than 5 hours increases the risk of death by 25%
Is it normal for sleep duration to shorten as we age? The latest research from the University of London in the UK points out that adults over 50 years old have a 20% increased risk of being diagnosed with chronic diseases if they sleep less than 5 hours. This group of people who sleep less than 5 hours have a 40% higher risk of suffering from two or more chronic diseases than those who sleep for more than 7 hours a day.
The study used data from the “Whitehall II” (Stress and Health Study) generational study and collected data from more than 7,000 subjects aged 50 to 70, most of whom were employed civil servants. The research team analyzed the relationship between their sleep duration, mortality, and the presence of two or more chronic diseases (including heart disease, cancer, and diabetes) at the same time.
The research team pointed out that in the 25-year follow-up record, it was found that those who slept less than 5 hours a day at the age of 50 had a 25% increased risk of death. It can be explained that short sleep time will increase the risk of chronic diseases, thereby increasing the mortality caused by various diseases. On the other hand, the research team also evaluated the impact of long sleep (more than 9 hours) and found that there is no clear association between long sleep and multiple chronic diseases in healthy adults.
Sleeping too little can lead to multiple chronic diseases. It is best to sleep 7-8 hours a day.
The lead author of the study, Dr. Severine Sabia, from the Institute of Epidemiology and Health, University of London, said that the problem of multiple chronic diseases is on the rise in developed and high-income countries. More than half of the middle-aged and elderly people have been diagnosed with at least two chronic diseases. , posing a great challenge to the public health care system. Assessment from sleep time can help identify risk groups for potential multiple chronic diseases.
Severine Sabia said that as they age, many people change their sleeping habits and sleep time, and even regard reduced sleep time as normal. But overall, it is recommended that adults should sleep 7-8 hours a day. Too much or too little sleep has been found to be associated with the risk of certain chronic diseases.
The research team suggests that in order to improve sleep quality, it is best to maintain a quiet bedroom space with low light source illumination, and adjust the bedroom temperature to a temperature suitable for falling asleep. It is recommended to stay away from electronic devices and avoid excessive portions of food before going to bed. More exercise and sun exposure during the day can also help improve sleep quality.
Lack of sleep may lead to diabetes and may prevent the brain from clearing harmful proteins
Jo Whitmore, a cardiac nurse at the British Heart Foundation, pointed out that adequate sleep can help the body get rest. On the contrary, insufficient sleep has been found to be related to inflammation and high blood pressure, thus increasing the risk of heart disease, stroke, etc. Risk of serious illness.
JoAnn E. Manson, professor of women’s health at Harvard Medical School, reminds that people who regularly sleep less than 6 hours are more likely to develop diabetes, heart disease, stroke, cognitive dysfunction and face a higher risk of death. At the same time, poor sleep quality can increase stress hormones, lead to weight gain, and lead to reduced cognitive function during the day.
JoAnn E. Manson emphasized that sleep is an important mechanism for the brain to “clean up waste”. During sleep, the cerebrospinal fluid will undergo a circulatory system called the glymphatic (glial cell lymphatic system), allowing the cerebrospinal fluid to flow more freely. The brain removes beta-amyloid proteins that are harmful to brain health. Some studies believe that lack of sleep will cause beta-amyloid to accumulate into plaques closely related to Alzheimer’s disease, posing a threat to brain and nerve health.
JoAnn E. Manson suggested that electronic products that emit blue light will affect sleep quality. Avoid contact with 3C products at least 1 hour before going to bed. Regular exercise can improve sleep quality. Try to start exercising earlier before bedtime. Exercise before bedtime may It will cause too much stimulation to the body and increase difficulty in falling asleep.
In addition, alcohol and caffeine can interfere with sleep or increase the chance of waking up in the middle of the night and should be avoided as much as possible. If you have depression problems or menopausal flushes or fever, it is best to seek professional help from a doctor as soon as possible.
source:
In search of sleep - Harvard Health Publishing
Five hours’ sleep a night linked to higher risk of multiple diseases
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