- Researchers have found a link between poor sleep and negative feelings about aging.
- Poor sleep can also have detrimental effects on health.
- Getting better sleep may improve your experience as you grow older.
- 专家说，您可以遵循多个科学证明的步骤，以获得更好的夜晚睡眠。
您是否比早上第一次床上床的年龄大？埃克塞特大学研究人员说，这可能是因为您睡得不好。
根据研究的主要作者Serena Sabatini博士,与睡眠质量不佳negative feelings about aging, such as feeling older and having a worse outlook on aging.
此外，睡眠不好的人可能会更容易发生健康问题。
They note, however, that treating sleep problems may improve people’s experiences of aging.
总共包括4,482人50岁以上的人study。
The participants were part of another study called the保护研究。The goal of the PROTECT study is to learn what protects people’s cognitive health as they grow older.
This study came about because, during the PROTECT study, they noticed that many people were commenting on their sleep quality and how it related to how they felt.
Because of these comments, they decided to give the participants a questionnaire asking about their perceived sleep quality.
问卷还被问及消极变化s in memory, energy, independence, motivation, and activity.
研究参与者分别完成了两次问卷，相隔一年。
当研究人员分析收集的数据时，他们发现将睡眠评估的人们感到年龄较大。
They also felt they were aging badly.
专家说，睡眠不好，不仅会让您对衰老感到更加负面，而且还会对您的健康产生真正的影响。
Stephanie Griggs, PhD, RN, assistant professor at Frances Payne Bolton School of Nursing and faculty associate at Schubert Center for Child Studies at Case Western Reserve University, said that, during sleep, we cycle through rapid eye movement (REM) and non-rapid eye movement (NREM) stages: N1, N2, and N3.
她说：“这些过程和睡眠阶段对于帮助我们恢复，从疾病中恢复，修复身体，巩固记忆并调节我们的情绪仅举几例至关重要。”
She further explained that different hormones are secreted or regulated during these various stages.
例如，在NREM N3（慢波睡眠）期间分泌生长激素。这种激素负责修复血管。格里格斯说，这很重要，因为血管中的微小眼泪会导致斑块积聚，并最终导致心脏病发作或中风。
Cristiano Guarana, assistant professor of management and entrepreneurship at the Indiana University Kelley School of Business, further explained that poor sleep can make thinking more difficult.
他说，睡眠剥夺会降低杏仁核与大脑前额叶皮层之间的连通性。
“In general, those regions are responsible for controlling our impulses and processing relevant information. For example, sleep-deprived individuals have lapses in attention, make poor choices, engage in unethical behavior, and are bad at regulating negative emotions,” he said.
“Basically, when individuals do not get enough sleep, they are less equipped to process information,” he concluded.
虽然睡眠不好会影响您的健康以及您对衰老的感觉，但Griggs和Guarana都指出，有几种科学证明的方法可以改善睡眠质量。
避免白天小睡
Griggs said one of the processes that regulates sleep is sleep homeostasis. Pressure to sleep builds up during the day, she explained.
However, if we give in to the urge to nap, it reduces the pressure, making it more difficult to fall asleep at night.
Keep a regular schedule
Try to go to bed at the same time and wake up at the same time, even on weekends, said Guarana.
“The main reason that regularity is king,” he explained, “is because we do have an internal 24-hour biological clock that expects regularity.”
Avoid screens before bedtime
Griggs suggests avoiding blue light from screens 1 hour before you plan to go to bed.
接触blue light可以抑制褪黑激素的释放，这是一种调节睡眠时间的激素。需要黑暗来触发褪黑激素释放。
Keep your bedroom cool
Our body needs to drop its internal temperature by a couple of degrees in order to go to sleep and stay asleep. Guarana suggests aiming for about 65°F (18°C).
保持卧室黑暗
与避免放映时间相同，您可能还希望避免其他可能干扰褪黑激素产生的光源。
Griggs建议如果需要遮挡光线，请使用浅色阴影或眼罩。
训练大脑使您的床与睡眠联系在一起
Guarana suggests that if you’ve been in bed for about 25 minutes and just can’t get to sleep, get up and do something different.
瓜拉纳说：“这样做的主要原因是大脑正在学习将床与清醒联系起来。”“我们需要停止这种协会。”
Return to bed when you do feel sleepy, he added.
Avoid dozing off in the evening
格里格斯说，如果您累了，很容易在傍晚入睡，这也可能导致晚上睡眠不佳。
在这种情况下，她建议试图在傍晚避免明亮的光线。她还建议在室内室外时戴太阳镜和蓝光挡风玻璃。
您也可以购买荧光灯或LED高灯（200至300 lux），并在晚上坐2至3个小时。
她说，蓝白色或凉爽的白色比温暖的白色更好。
避免咖啡和酒精
Guarana建议避免在下午避免咖啡，并在晚上最大程度地减少饮酒量。
他说，两者都会干扰您跌倒和入睡的能力。