“Rapid eye movement” sleep is easy to be disturbed, so make as little noise as possible in the bedroom, reduce light as much as possible, and maintain a low temperature to improve sleep quality and help delay cognitive decline. (The picture is taken from freepik)
[Health Channel/Comprehensive Report]Too little or too much sleep will affect the cognitive function of the brain! According to foreign media “CNNA study reported that elderly people who sleep properly and get 6-8 hours of high-quality sleep a day can delay cognitive decline and keep their brains sharp. Other studies have shown that if you sleep less than 6 hours a night, you have a higher chance of developing Alzheimer’s disease.
According to the US Centers for Disease Control and Prevention (CDC), adults need to sleep at least 7 hours a night, while school-age children need 9-12 hours, and teenagers need 8-10 hours. Due to chronic disease medications and medications that may wake the elderly, it is often difficult for the elderly to get a full seven hours.
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Brendan Lucey, an associate professor at the Sleep Medicine Center of Washington University in St. Louis, pointed out that this study was conducted on the sleep status of 100 elderly people who were tested for cognitive decline and early evidence of Alzheimer’s disease. It was found that if a person sleeps for less than 5 and a half hours, Even if the pathological factors are controlled, the cognitive ability will be affected; if you sleep for more than 7 and a half hours, the cognitive ability will decrease even more. Because there is an intermediate range in the total sleep time, or “sweet spot”, which also means that the quality of sleep is the key.
The “sweet spot” of sleep is composed of four stages of falling asleep 4-6 times a night. Each stage of sleep lasts about 90 minutes. Therefore, it takes 7-8 hours of relatively uninterrupted sleep to achieve this goal. If you stop breathing due to noise, sleep, or frequent nocturia, you will deprive the body of the restorative sleep that your body needs.
The report further pointed out that in the first and second segments, the body will slow down its rhythm, slow heartbeat and breathing, drop in body temperature, and stop eye movements, to prepare for the next stage of deep sleep (incremental sleep), which is also the brain from a day The time it takes to repair the body during the wear and tear, that is, the self-repair function of the cells begins to operate. Finally, there is the rapid eye movement (REM) period, which is the stage in which dreaming, or information and experience are combined and stored in memory. If the REM stage is missing, it will lead to memory loss and poor cognition, as well as the chance of heart disease, other chronic diseases, and premature death. However, as people get older, it becomes difficult to fall asleep or to stay asleep undisturbed.
Therefore, work regularly every day, go to bed regularly, get up, and establish a good sleep environment, including not too bright lights, moderate temperature, not reading too exciting books before going to bed, and taking a hot bath will help you fall asleep. In the REM stage, sleep is easy to be disturbed, so make as little noise as possible in the bedroom, minimize light and keep low temperature to improve the quality of sleep.
Taking a hot bath before going to bed helps to relax and fall asleep; situational photos. (The picture is taken from freepik)