This is an automatically translated article.
Sleep is an important physiological activity that shows a person's health status and is a biological indicator that accounts for an average of 1/3 of the day. At different ages, the amount of sleep each day is also different. Accordingly, how much sleep a 40-year-old person is enough for a day is a matter of concern to many people.
1. Ideal time to sleep each day
Sleep is a biological indicator that accounts for an average of 1/3 of the day. Therefore, sleep quality assesses health status, standard sleep helps maintain the body's balance, helps the body eliminate and excrete harmful substances. Sleep consists of two stages, light sleep and deep sleep. In particular, the longer the deep sleep phase, the better the quality of sleep. So how much sleep each day is enough? And what time should sleep at night start to be good for health, to help the body wake up awake?
Research from scientists shows that a good, deep sleep will help the body's immune system work effectively. Accordingly, the mechanism of action of the body's biological clock takes place as follows:
Time from 21:00 to 23:00: Lymphocytes belonging to the body's immune system eliminate toxins from the body. Therefore, this is the time when the body needs to be relaxed both physically and mentally with activities such as listening to relaxing music, resting and starting to sleep, avoiding stressful work. Time period from 23:00 - 1:00: The liver removes toxins from the body, thoroughly absorbs nutrients from food and participates in the metabolism and absorption of substances in the body. The above functions of the liver will be performed effectively when the body is in a state of deep sleep. Time from 1:00 - 3:00: The gallbladder performs the function of digesting fat, cholesterol in the blood, food and the gallbladder's performance will be enhanced when the body is in a deep sleep state. . The period from 3:00 to 5:00: This is the time when the lungs eliminate toxins and the human body is in a deep sleep state, dreaming and starting the process of remembering. Between 5:00 and 7:00: The large intestine excretes waste products and waste products from the digestive process. This is also a suitable time for the process of defecation cleaning to clean the digestive system and eliminate waste from the body.
The activity of the body's biological clock shows that the time to sleep each day should be at least 7 hours to ensure physical and mental health. However, besides that, the average sleep time per day at each age will be different due to different energy needs and metabolic activities. For example, children are in the developmental stage, so they need a lot of sleep for the body to release growth hormone, children in the newborn stage should sleep from 16 to 20 hours a day, children's sleep under 14 The average age is about 10 hours per day. Older people often find it difficult to fall asleep and have a better night's sleep, so how much sleep a 40-year-old is enough for a day is a problem that many people are concerned about.
Tuổi 40 mất ngủ là vấn đề thường gặp ở môt số đối tượng
2. How much sleep is enough in a day at the age of 40?
Research by scientists on the relationship between age and the amount of sleep needed each day shows that at the age of 40, you need about 7-9 hours of sleep per day. Age not only affects the health and function of the body's organ systems, but also affects the quality of sleep. The older people get, the harder it is to fall asleep and have a deep sleep. Accordingly, insomnia in 40-year-olds is a common occurrence and causes many adverse health effects as follows:
Insomnia weakens the body's immune system, leading to conditions such as exhaustion, visual impairment, depression, cardiovascular disease, diabetes, changes in hormone function. Inadequate quality sleep negatively affects the body and appearance such as dark circles under the eyes, worsening skin, and paleness. Decreased ability to concentrate, easy anger, stress, stress...
3. How to have a good night's sleep?
For 40-year-old people with insomnia in particular or the lack of sleep, people's lack of sleep in general, the secrets to having a good night's sleep are extremely necessary. Because good quality sleep will bring many health and mental benefits to you such as strengthening the immune system, limiting stress and psychological instability, improving work performance, and helping to have beautiful skin. and reduce the risk of serious diseases... Some measures to have a good night's sleep can be mentioned as follows:
Limit the intake of stimulants such as coffee, especially from 4 – 6 hours before going to bed at night. Limit the intake of alcoholic beverages such as wine, beer... Many people who have trouble sleeping or have insomnia often use one or two glasses of wine to help fall asleep easier. However, alcoholic beverages alter sleep characteristics as well as quality. After drinking for about 1-2 hours, the alcohol content in the body decreases which can make you wake up feeling refreshed. This makes it very difficult to get a good night's sleep for the rest of the night. Build a habit of sleeping on time and in moderation: You need to maintain the habit of going to bed at 23:00 - 23:30 and getting up on time at 6:00 - 6:30. Besides, a pleasant sleeping space such as gentle tones according to your preferences, comfortable and comfortable beds... will give you a good, deep sleep. Building a reasonable diet: You should limit foods that can upset your stomach such as fried foods containing a lot of oil, spicy foods... Do not eat too full in the evening or drink nutritious foods. Before go to bed. Relax before going to bed: You should relax your body before going to bed by methods such as listening to relaxing music, reading, meditating for about 15-30 minutes. Limit the use of phones and ipads 30 minutes before going to bed.
Ngồi thiền thư giãn giúp bạn cải thiện thời gian ngủ mỗi ngày
It can be seen that applying a nutritious diet, a scientific lifestyle will help your body stay healthy, minimizing the risk of health problems. However, in a few cases, when entering this age, many people often experience sleep problems, prolonged insomnia. It is best at this time to visit your doctor for a health check and timely advice.
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