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]

编译丨王聪 编辑丨王多鱼 排版丨水成文 平衡 如此重要，以至于我们常常习以为常，但其意义远不止让我们保持直立。 事实上，最近的一些研究表明，单腿站立的能力，可能是整体健康和长寿的最佳身体指标 （之一） ，更关键的是，我们随时随地都可以自行测试。 2022 年 ， 《英国运动医学杂志》 （ British Journal of Sports Medicine ） 发表了一篇题为： Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals （ 成功完成 10 秒单腿站立动作可预测中老年人的生存情况） 的研究论文。 这项广受关注的研究显示，50 岁及以上的人，若无法保持单腿站立姿势至少 10 秒钟，其死亡风险会增加一倍。该研究对 1702 名 51-75 岁的个体进行了 评估，结果发现，在 7 年的随访期间，未能通过该测试的人群死亡率显著更高。 迄今为止，步态、握力或腿部力量等其他参数一直被用于衡量衰老。然而，现在可以肯定的是， 平衡 是受年龄影响最大的因素，且在 ...