事實證明,良好的夜間休息實際上能夠讓你的壽命延長幾年。在將于今年3月舉行的美國心臟病學(xué)會(American College of Cardiology)年會暨世界心臟病學(xué)大會(World Congress of Cardiology)上公布的一項新研究中,研究人員發(fā)現(xiàn),擁有更多良好睡眠習(xí)慣的年輕人的早死的幾率要小得多。
這項研究收集了172,321名平均年齡為50歲的人的數(shù)據(jù),其中54%的人是女性。研究發(fā)現(xiàn),遵循特定睡眠習(xí)慣可以讓男性的預(yù)期壽命延長近五年,讓女性的預(yù)期壽命延長約2.5年。
根據(jù)自述,大約三分之二的參與者是白人,14.5%是拉美裔,12.6%是非裔,5.5%是亞裔。研究人員對參與者進(jìn)行了為期約4.3年的跟蹤調(diào)查,其間有8,681人死亡。在這些死亡案例中,30%死于心血管疾病,24%死于癌癥,46%死于其他原因。
基于對影響優(yōu)質(zhì)睡眠的五種不同因素的評估,研究人員確定有助于實現(xiàn)優(yōu)質(zhì)睡眠的關(guān)鍵習(xí)慣:
1. 每晚睡七到八個小時
2. 入睡困難每周不超過兩次
3. 睡眠斷斷續(xù)續(xù)每周不超過兩次
4. 不使用任何助眠藥物
5. 每周至少五天醒來后感覺休息得很好
“如果人們做到所有這些理想的睡眠行為,他們就更有可能活得更久?!备ヌm克·錢博士在一份新聞稿中說,他是貝斯以色列女執(zhí)事醫(yī)療中心(Beth Israel Deaconess Medical Center)的內(nèi)科住院醫(yī)生,哈佛醫(yī)學(xué)院(Harvard Medical School)的臨床醫(yī)學(xué)研究員,也是這項研究的合著者。“因此,如果我們能夠全面改善睡眠,那么我們也許可以避免過早死亡,此外,診斷睡眠障礙也尤為重要?!?/p>
不過,還需要進(jìn)行更多的研究,以更好地了解為什么男性的預(yù)期壽命比擁有相同睡眠質(zhì)量的女性增加了一倍。
弗蘭克·錢補充說:“即便從很小的時候起,如果人們能夠養(yǎng)成這些良好的睡眠習(xí)慣,獲得充足的睡眠,確保在睡眠時沒有太多的干擾,并有良好的睡眠衛(wèi)生習(xí)慣,這將對他們的長期健康大有裨益。對年輕人而言,重要的是要明白,許多健康行為是長期積累的過程。就像我們常說的:‘鍛煉或戒煙永遠(yuǎn)不會太遲’,也永遠(yuǎn)不會太早。我們應(yīng)該更經(jīng)常地談?wù)摵驮u估睡眠狀況?!保ㄘ敻恢形木W(wǎng))
譯者:中慧言-王芳
事實證明,良好的夜間休息實際上能夠讓你的壽命延長幾年。在將于今年3月舉行的美國心臟病學(xué)會(American College of Cardiology)年會暨世界心臟病學(xué)大會(World Congress of Cardiology)上公布的一項新研究中,研究人員發(fā)現(xiàn),擁有更多良好睡眠習(xí)慣的年輕人的早死的幾率要小得多。
這項研究收集了172,321名平均年齡為50歲的人的數(shù)據(jù),其中54%的人是女性。研究發(fā)現(xiàn),遵循特定睡眠習(xí)慣可以讓男性的預(yù)期壽命延長近五年,讓女性的預(yù)期壽命延長約2.5年。
根據(jù)自述,大約三分之二的參與者是白人,14.5%是拉美裔,12.6%是非裔,5.5%是亞裔。研究人員對參與者進(jìn)行了為期約4.3年的跟蹤調(diào)查,其間有8,681人死亡。在這些死亡案例中,30%死于心血管疾病,24%死于癌癥,46%死于其他原因。
基于對影響優(yōu)質(zhì)睡眠的五種不同因素的評估,研究人員確定有助于實現(xiàn)優(yōu)質(zhì)睡眠的關(guān)鍵習(xí)慣:
1. 每晚睡七到八個小時
2. 入睡困難每周不超過兩次
3. 睡眠斷斷續(xù)續(xù)每周不超過兩次
4. 不使用任何助眠藥物
5. 每周至少五天醒來后感覺休息得很好
“如果人們做到所有這些理想的睡眠行為,他們就更有可能活得更久?!备ヌm克·錢博士在一份新聞稿中說,他是貝斯以色列女執(zhí)事醫(yī)療中心(Beth Israel Deaconess Medical Center)的內(nèi)科住院醫(yī)生,哈佛醫(yī)學(xué)院(Harvard Medical School)的臨床醫(yī)學(xué)研究員,也是這項研究的合著者?!耙虼耍绻覀兡軌蛉娓纳扑?,那么我們也許可以避免過早死亡,此外,診斷睡眠障礙也尤為重要?!?/p>
不過,還需要進(jìn)行更多的研究,以更好地了解為什么男性的預(yù)期壽命比擁有相同睡眠質(zhì)量的女性增加了一倍。
弗蘭克·錢補充說:“即便從很小的時候起,如果人們能夠養(yǎng)成這些良好的睡眠習(xí)慣,獲得充足的睡眠,確保在睡眠時沒有太多的干擾,并有良好的睡眠衛(wèi)生習(xí)慣,這將對他們的長期健康大有裨益。對年輕人而言,重要的是要明白,許多健康行為是長期積累的過程。就像我們常說的:‘鍛煉或戒煙永遠(yuǎn)不會太遲’,也永遠(yuǎn)不會太早。我們應(yīng)該更經(jīng)常地談?wù)摵驮u估睡眠狀況?!保ㄘ敻恢形木W(wǎng))
譯者:中慧言-王芳
It turns out a good night’s rest can actually add years to your life. In a new study that will be presented at the American College of Cardiology/World Congress of Cardiology joint conference (ACC.23/WCC) in March, researchers found that young people who have more beneficial sleep habits are less likely to die early.
The study, which included data from 172,321 people with an average age of 50 and 54% women, found that following certain sleep habits could add almost five years to a man’s life expectancy and about 2.5 years to a woman’s life.
Roughly two-thirds of participants self-reported as being white, 14.5% Hispanic, 12.6% Black, and 5.5% Asian. Participants were followed for about 4.3 years, during which 8,681 people died. Of those deaths, 30% were from cardiovascular disease, 24% were from cancer, and 46% were due to other causes.
Based on an assessment of five different factors in quality sleep, researchers determined the key habits for high-quality sleep are…
1. Seven to eight hours of sleep per night
2. Difficulty falling asleep no more than twice a week
3. Trouble staying asleep no more than twice a week
4. Not using any sleep medication
5. Feeling well rested after waking up at least five days a week
“If people have all these ideal sleep behaviors, they are more likely to live longer,” Dr. Frank Qian, an internal medicine resident physician at Beth Israel Deaconess Medical Center, clinical fellow in medicine at Harvard Medical School, and coauthor of the study, said in a press release. “So if we can improve sleep overall, and identifying sleep disorders is especially important, we may be able to prevent some of this premature mortality.”
More research is required to better understand why men had double the increase in life expectancy compared with women who also had the same quality sleep.
“Even from a young age, if people can develop these good sleep habits of getting enough sleep, making sure they are sleeping without too many distractions, and have good sleep hygiene overall, it can greatly benefit their overall long-term health,” Qian added. “It’s important for younger people to understand that a lot of health behaviors are cumulative over time. Just like we like to say, ‘It’s never too late to exercise or stop smoking,’ it’s also never too early. And we should be talking about and assessing sleep more often.”