Good sleep is crucial for maintaining physical health, as the old saying goes: diet and sleep quality directly impact an individual’s overall health. As people enter middle age, many begin to encounter sleep problems such as insomnia and easy waking, which are often closely related to the duration of sleep. According to recommendations, adults between the ages of 40 and 60 should ensure approximately 6.29 hours of sleep per day for men, while women need 7.5 hours. The ideal bedtime is around 10 p.m., with waking up after 5 a.m. the next morning, ensuring 7 to 8 hours of sufficient rest to promote overall physical recovery and organ self-repair, thus maintaining health.
Adequate sleep brings various benefits: – Maintains heart health, as sleep helps regulate blood pressure, especially crucial for middle-aged and elderly individuals with poor cardiovascular conditions. – Reduces stress, good sleep can lessen the body’s stress response, making one feel relaxed and comfortable, being an effective way to cope with daily stress. – Helps alleviate depressive moods, enhancing mental health levels, with sleep serving as a non-pharmacological psychological adjustment method. – Speeds up bodily repair, protein synthesis increases during sleep, strengthening self-repair mechanisms, promoting physical recovery.
However, the fast-paced modern life, stress, and physical illnesses often lead to sleep disorders. To improve sleep quality, the following measures can be taken: – Stay away from electronic devices before bed, reduce noise interference, avoid stimulating television and loud music to prevent overstimulating the brain. – Establish a relaxation ritual before sleep, such as taking a warm bath, drinking warm milk, which can help the body relax, alleviate tension. – Ensure a dark sleep environment, use blackout curtains, reduce light interference with sleep. Simple pre-sleep massages, like foot massages, light leg rubbing, shoulder kneading, and facial cleansing, also help improve sleep quality.
Through these adjustments, sleep conditions can gradually be improved, allowing the body to receive better rest and recovery.
