Is Bedtime Linked to Lifespan?
The latest research shows that people who go to bed at a fixed time consistently live 5-7 years longer on average than those who "stay up late to make up for lost sleep." How to sleep scientifically? Listen to the doctor's advice.
I. Identify the golden sleep period
Traditional Chinese Medicine believes that 11 p.m. to 1 a.m. is the critical period for the operation of the Sanjiao meridian, and Western medicine also confirms that falling asleep before 10:30 p.m. results in the highest proportion of deep sleep. There's no need to be precise to the minute, but the fluctuation in wake-up time on weekends should not exceed one hour to avoid "social jet lag," which is as harmful as crossing time zones twice a week.
II. Master 3 Sleep Aid Techniques
Thermoregulation Method: Take a warm bath or soak your feet 90 minutes before bedtime. Body temperature rises first and then drops. When the core body temperature decreases by 0.5°C, drowsiness naturally occurs;
478 Breathing Technique: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This can help regulate heart rate to a sleep state within 60 seconds;
Food-based melatonin supplementation: Consume cherries, walnuts, bananas, and other foods at dinner to replenish melatonin precursors, which is safer than medication.
III. Avoid Three Bedtime Taboos
Avoid watching short videos, as the blue light from phones suppresses melatonin, and fast-paced content can overstimulate the brain for 90 minutes. Refrain from intense debates or solving difficult problems, as these activities elevate stress hormones and impair sleep quality. Limit excessive water intake, and restrict drinking to two hours before bedtime to prevent nighttime awakenings and facial swelling.
IV. Specialized Programs for Vulnerable Groups
Menopausal women should choose breathable linen bedding and maintain a room temperature of 18-22°C. Intellectual workers can massage their temples with lavender essential oil while listening to white noise. Teenagers should go to bed before 11 p.m., ensuring 7.5 hours of sleep to support growth hormone secretion.
Good sleep hinges on "quality," not "duration." Try placing your phone in the living room tonight—it might help you fall asleep effortlessly. (Note: This article is for informational purposes only. If symptoms persist, seek medical advice promptly.)