身体衰老的3个睡眠信号！符合一个就要当心了，赶紧对照一下

Group 1 - The article discusses how aging affects sleep patterns, highlighting three significant changes that indicate aging: earlier sleep onset, increased fragmented sleep, and reduced deep sleep [2][3][6] - It notes that older individuals tend to fall asleep earlier, often around 8-9 PM, due to biological clock changes, including earlier peaks in melatonin secretion and core body temperature [2] - Fragmented sleep becomes more common with age, attributed to over-excitation of Hcrt neurons in the brain, leading to frequent awakenings during the night [3] Group 2 - The article emphasizes the reduction of deep sleep as a notable sign of aging, with deep sleep proportion decreasing from 18.9% in youth (ages 16-25) to 3.4% in middle age (ages 36-50) [6] - It explains that the loss of deep sleep negatively impacts the body's nighttime repair capabilities, contributing to daytime fatigue and cognitive decline [6] - The article suggests that maintaining a regular sleep schedule can help mitigate biological aging, with irregular sleep patterns correlating to an average of 9 months older biological age [7] Group 3 - The article provides five methods to improve sleep quality, including specific exercises before bed, wearing socks while sleeping, avoiding phone use before sleep, taking a warm bath, and soaking feet in warm water [8][11][13][14][15] - It cites research indicating that engaging in short exercises before bed can extend sleep duration by nearly 30 minutes [8] - Wearing socks while sleeping can reduce the time taken to fall asleep by 7.5 minutes and increase total sleep duration by an average of 32 minutes [12]