Sleep well and become a young man's extravagant hope that China is only one
[A good night's sleep becomes a luxury for young people] On March 21, "World Sleep Day", the China Sleep Research Association recently released the "2017 China Youth Sleep Status Report", and "a good night's sleep" has become a luxury for young people. The scope of this survey included people aged 10 to 45, and a total of nearly 60,000 people were surveyed. From the overall sleep status, 76% of the respondents said that it was difficult to fall asleep, and more than 13% of them even felt in a state of pain. Only 24% of the respondents said that the overall sleep condition was good.
Among them, those who can "sleep until dawn" can be called God's favorite, while only 11% of such "heartless" young people, and the rest of the respondents said they would wake up in the middle of the night.
Ninety-three percent of respondents played with their mobile phones before bed, and chasing dramas and shopping consumed a lot of sleep time. The survey showed that some people who usually pay attention to beauty reading content still maintain a very active state on their mobile phones at 2 am, which can be described as "swiping the screen with a mask".
People must sleep for 8 hours a day? A survey by the American Anti-Cancer Association shows that people who sleep an average of 7 to 8 hours a night have the longest life expectancy; 80% of people who sleep an average of less than 4 hours a night are short-lived. But experts at the Sleep Respiratory Disease Diagnosis and Treatment Center of Beijing Chaoyang Hospital also pointed out that the best sleep time for different age groups is different, and they should sleep scientifically according to their age.
For the elderly over 60: sleep 5.5 to 7 hours a day
The elderly should go to bed before 12 o'clock every night, and sleep for 7 hours or even 5.5 hours at night. Data released by the Alzheimer's Association shows that elderly people who sleep less than 7 hours a night can delay brain aging by two years. Long-term sleep of more than 7 hours or lack of sleep can lead to poor concentration and even Alzheimer's disease, increasing the risk of premature death.
Suggestion: The most common sleep problems of the elderly are dreaminess and insomnia. Dreaming is due to the deterioration of brain function in the elderly; insomnia is mostly caused by the reduction of melatonin secretion in the body, which is one of the important factors in determining sleep in the body. Experts suggest that the elderly with poor sleep quality at night should develop the habit of taking a lunch break, which should not exceed 1 hour. Otherwise, the central nervous system of the brain will deepen the inhibition, causing the blood flow in the brain to be relatively reduced, and the metabolism in the body will slow down, which will easily lead to discomfort and even more sleepiness after waking up.
Adults aged 30 to 60: Sleep about 7 hours a day
Adult men need 6.49 hours of sleep, women about 7.5 hours, and should ensure a "good sleep time" from 10 pm to 5 am. Because people can easily reach deep sleep at this time, it helps to relieve fatigue. A 22-year follow-up study of 21,000 adults in Finland found that men who slept less than 7 hours were 26% more likely to die than men who slept 7-8 hours, and women were 21% more likely to die. Men who slept more than 8 hours were 24% more likely to die than men who slept 7-8 hours, and women were 17% more likely to die.
Suggestion: If people in this age group lack sleep, it is mostly related to mental decline, or bad habits such as overeating caused by stress. Experts warn that in addition to relieving stress as much as possible, you can also make some effort in the sleeping environment, such as reducing noise, ventilating, shading, etc., and choose a pillow with a height of 10-15 cm and moderate softness and hardness. People who still don't get enough sleep can also make up for it by taking a 1-hour lunch break.
Teenagers in this age group usually need to sleep 8 hours a day, and they should follow the principle of going to bed early and getting up early to ensure that they enter a deep sleep around 3 o'clock at night. Usually, they should ensure that they go to bed at 24 o'clock at the latest, get up at 6 o'clock in the morning, and try not to sleep in on weekends. Because sleeping for too long can disrupt the body's biological clock, lead to low spirits, affect memory, miss breakfast, and cause eating disorders.
Suggestion: Young people are more accustomed to staying up late, which will directly affect their mental state the next day, and it is easy to damage the skin, appear acne, acne, melasma and other problems. Staying up late for a long time will also affect endocrine and lead to decreased immunity. Colds, gastrointestinal infections, allergies, etc. will come to the door, and there will be mental symptoms such as forgetfulness, irritability, and anxiety. Therefore, the most important thing for young people is to regulate their lives. Do not eat 1 hour before going to bed, and take a half-hour nap at noon, which is more beneficial to the body.
Children aged 4 to 12: Sleep 10 to 12 hours a day
It is necessary for children between the ages of 4 and 10 to sleep 12 hours a day, go to bed around 8 o'clock every night, and take a nap at noon as much as possible. For older children, sleeping 10 hours, or even 8 hours, is enough. Li Haiying, deputy chief physician of the Department of Pediatrics at the Capital Institute of Pediatrics, told reporters that if children do not get enough sleep, they will not only be mentally depressed and have low immunity, but also affect growth and development. But she cautioned that sleeping time should not be too long. If it exceeds 12 hours, it may lead to obesity.
Suggestion: Children basically do not have sleep disorders, as long as they create a good environment. Do not eat before going to bed, and do not have too bright lights or more exciting music in the bedroom; it is best to set a schedule with the child to urge them to go to bed on time; let the child do some preparation work before going to bed, such as brushing teeth, washing face, making bed, etc. This process may seem simple, but it is a hint to the child that "it is time to go to bed".
Young children need to get 12 hours of sleep every night, and another two or three hours during the day. The specific sleep time can be determined according to their own sleep rhythm. For example, some babies are used to sleeping near noon and late afternoon.
Suggestion: Babies in this age group are prone to sleep being affected by too much excitement. Sometimes, they enter a sleep state, but their brains are still active; when they fall asleep, they often grind their teeth, kick the quilt, wet the bed, etc. These will affect the baby's brain and physical development. Therefore, it is recommended that parents give their babies a warm bath 1 hour before going to bed to relax the whole body; telling a little story or playing some relaxing and soothing music can also help them fall asleep.
