How Long Do We Need to Sleep
Sleep time refers to a natural physiological phenomenon of humans and animals. Consciousness is natural, usually regular and temporarily suspended. During this period, the process time for physical strength to be restored can reach rest with eyes closed, and the cerebral cortex is in a state of rest. The best sleep time for adults is from 22 pm to 6 am.
Sleep time can be divided into intermittent sleep and continuous sleep. The sleep time in general life refers to the total sleep time in a day, that is, the sum of all sleep time. The body clock recommends going to bed before 22 o’clock in the evening and getting up before 7 o’clock in the morning. Go to bed early and get up early to enhance immunity and help fight the invasion of viruses, thereby improving work efficiency.
Newborns have not yet formed a relatively constant biological clock, and it is difficult to distinguish between day and night. The recommended sleep duration per day is: 1 week old newborns sleep 16-17 hours a day; 1-4 months sleep 14-16 hours a day. Newborns should not sleep less than 11 hours a day, otherwise it will affect normal development.
Babies sleep longer than newborns throughout the period. Generally, babies aged 5-12 months sleep 12-16 hours a day. At this time, parents should help their children maintain regular naps, and sleep for no less than 10 hours a day, otherwise it will affect normal development.
Toddlers and preschoolers. At this stage, children are more active and sleep is more important for their growth. For children aged 1-2, the recommended sleep time per day is 12-14 hours; for 3-5 years old, the recommended sleep time per day is 11-13 hours.
School-age children. After a child enters elementary school, only enough sleep can ensure a day’s activity and learning efficiency. Therefore, it is recommended that children aged 6-12 ensure 9-12 hours of sleep a day, not less than 8 hours, otherwise it will seriously affect the learning efficiency.
Children at this stage are still in the growth and development period, and their learning pressure is gradually increasing, and their sleep time is relatively reduced. Children aged 13-17 should sleep 8-10 hours a day, less than 7 hours. They will lose concentration and exercise less, which will seriously affect their learning efficiency.
The experiment lasted six years and was carried out jointly by the University of California San Diego School of Pharmacy and the American Cancer Society. They observed one million subjects between 30 and 102 years old.
In this experiment, the age, medical history, and health of the research subjects have been taken into account, and they are compared with subjects with similar physical conditions. Studies have found that people who sleep only 6 or 7 hours a day have a much lower mortality rate than those who sleep more than 8 hours or less than 4 hours a day. Among them, people who sleep 7 hours a day have the lowest mortality rate, and even those who sleep only 5 hours have a lower coefficient than those who sleep 8 hours a day.
Although the research institution said that more evidence is needed to prove the causal relationship between mortality and sleep time, this undoubtedly gives us a new reminder
How long do we need to sleep?
Sleep is a systematic project. In fact, sleeping is not about lying on a pillow, putting a quilt on the eyes, and waking up after opening your eyes. It is a complicated gradual process.
Why do we sometimes regain strength after waking up, but sometimes feel more tired than before sleeping? This is caused by the depth and state of sleep.
Researchers from the University of Chicago, after recording the brainwaves of thousands of volunteers during sleep, revealed the human sleep cycle: during sleep, the human body first enters the slow-wave sleep period, followed by the rapid eye movement sleep period. Repeat afterwards, and there will be about 4 to 6 sleep cycles in one night.
Those who often wake up at night, or wake up before getting enough rest, their sleep rhythm is very chaotic, and the brain wave pattern shows rapid, sharp rise and fall and suppressed wave patterns at all stages. It is not seen in normal sleep.
Therefore, only by fully performing 4 to 5 stages of deep sleep, the body’s physiological functions can be fully repaired, the immune system can be strengthened, and energy can be fully supplemented.
Extending sleep time does not necessarily make up for your lack of sleep. On the contrary, if you blindly stay in bed, you do not get high-quality sleep. This is actually harmful to the human body, and it will even shorten your life.
The researchers explained that when your body wakes up but still depends on the bed, you shorten the time you are exposed to the sun, and your body temperature will become too low due to the long-term inactivity of your body, which will secrete a lot of melatonin. -A human hormone that can promote sleep-In this way, you will feel more tired and drowsy the next day.
And this drowsiness will prevent you from entering deep sleep at night. This vicious cycle continues again and again, and the result is that your sleep system is weakened. The physiological rest period is disrupted, the body cannot get enough energy, and your immunity is reduced.
Too much sleep and overeating are the same
In fact, those who sleep more are not because they need to sleep for a long time, but because they do not take good care of their sleep system, which leads to the weakening of the system and the inability to work efficiently.
When they feel lack of energy during the day, they often think: “I slept too little, so I need to sleep more.” Instead of asking themselves: “Is my sleep quality not good enough?
How can I improve it?”
In fact, for those who wake up naturally after only 6 or 7 hours of sleep, don’t lie down for 8 hours when you wake up. As long as you feel clear-headed and feel good, get up and move with confidence.
For people who feel that they are not getting enough sleep for a long time, maybe you should be more strict with yourself, adjust the alarm clock, and control the sleep time and cycle more regularly.
Too much sleep and overeating are the same. Eating 80% full may be the healthiest. Therefore, even if you still feel sleepy after that point, you should convince yourself to stop lying in bed.
In addition to regular sleep time, avoid caffeine and alcohol, exercise moderately every day and other common advice, in order to improve sleep, we can also learn from the small advice of the National Sleep Association: follow the sun with the rise and fall: rise in the sun as much as possible Get up when you wake up, or light a bright light when you wake up.
Bright light will adjust the body clock to its best condition. In the morning sun for an hour every day, you will feel refreshed and it will be easier to fall asleep at night. Don’t stare in the bed: if you can’t sleep while lying down, don’t stay in the bed.
Get up and go to other places to do relaxing things, read books, newspapers, listen to music or even watch TV until you feel tired, just to avoid getting yourself too excited. The anxiety of lying in bed often makes it harder for you to sleep well. Adjust the room temperature: Adjust the room temperature to a comfortable state. A room that is too hot or too cold will make your body nervous and make it harder to fall asleep.
Overnight on weekdays and sleepy on weekends
Some people usually work very hard, sometimes working overtime until the wee hours, but still have to get up at 6 or 7 the next day to go to work. What should I do if I suffer from severe lack of sleep At home on weekends, make up for sleep, sleep it for 20 hours, and make up for the usual. Some people have heard that 8 hours of sleep are enough today, and 7 hours of sleep will live longer tomorrow, but they don’t know how many hours of sleep are good. However, it is said that adequate sleep is both beauty and beauty, so sleep for 10 hours.
Ensure normal sleep time every day
It is very important to ensure a normal sleep time every day, and the average adult should be 6-9 hours. For example, go to bed at 10-11 in the evening and wake up at 6-7 in the morning, so that people can maintain a relatively stable biological rhythm, which is beneficial to the body and mind.
There is no uniform statement about the length of sleep. Depending on the person, it can be divided into long sleep type (about 8 hours) and short sleep type (about 6 hours). In fact, 4-10 hours are within the normal range, mainly based on the full energy after waking up the next day. In fact, various groups of people have different requirements for sleep. Generally speaking: under 12 years old: 10 hours, people 13 to 20 years old need 8 hours of sleep a day, people 21 to 30 years old need 7 hours of sleep a day, people 31 to 70 years old, need every day 6-7 hours, 5-7 hours for people over 71 years old.
For elderly people, it is natural that the quality of sleep is not as good as that of young people, as long as it does not affect their health. Regarding how many hours you should sleep each day, due to differences in personal physique, as long as you conform to your own sleeping habits, you can ensure that you are full of energy during the day and do not feel tired after you wake up. Many great people sleep very little, but they are energetic. The reason is that they mainly supplement deep sleep, which is small but high in quality.
Completely refuse any activity before going to bed
Some people, as soon as they have activities at night, they will be too excited to fall asleep. Therefore, they believe that they should keep quiet after eating and refuse to participate in some normal low-volume activities. I sat in the unit for a day during the day, and continued to sit after returning home, but couldn’t fall asleep after sitting before going to bed.
Moderate exercise to promote sleep
Excessive exercise before going to bed will excite the brain and is not conducive to improving sleep quality. However, a moderate amount of physical activity can promote the secretion of excitement-inhibiting substances in the human brain, promote deep sleep, quickly relieve fatigue, and thus enter a virtuous circle.
Especially mental workers may not have much activity throughout the day, and light activities after dinner can help sleep. Studies have found that doing some light exercises such as jogging before going to bed can increase body temperature. When the body sweats slightly after jogging (usually 20-30 minutes is appropriate), stop immediately. At this time, body temperature began to drop. When going to bed after 30-40 minutes, people will easily enter deep sleep, thereby improving sleep quality.
Replenish sleep on the bus and subway
Misunderstanding: Some people like to stay up late to work at night. Fortunately, the company is far away from home. Whether they take the subway or the bus, they doze off as soon as they sit down and sleep all the way to the company. They think this way of supplementing sleep is both It didn’t affect work and didn’t delay sleep.
Deep sleep makes people fully recover.
Human sleep is roughly divided into two stages: “non-rapid eye movement sleep” and “rapid eye movement sleep”. In the previous stage, it can be divided into two processes, “light sleep” and “deep sleep”. The process circulates many times during sleep. People can only fully eliminate fatigue after going through several “deep sleep” processes during sleep. However, sleeping, nap, and restful sleep in a car are easily disturbed by various factors. The shaking of the car, the stimulation of light, the influence of sound, and the narrow space are not easy to make people enter a state of “deep sleep”. Resting in the “light sleep” state can only make people get insufficient recovery. We often hear colleagues complain that after sleeping in the car, they feel sore back and leg pain, fatigue and weakness. In addition, sleeping in the car can easily lead to illness. For example, after taking a nap in the car, it is most prone to stiff pillows and colds. Sleeping with the neck tilted to one side can fatigue the muscles of one side of the neck, so it is easy to stiff neck. In addition, sleeping in the car, the door switch, the fan blows, it is easy to catch a cold if you are not careful. Taking a nap during the day when you are tired can help your physical recovery, but try not to choose to sleep in the car.
Use food to make up for poor sleep
Misunderstanding: Some people feel that their sleep is not good, so they eat more supplements such as ginseng and deer antler. Not only are they beneficial to improve sleep quality, but they also make up for it. Even if sleep time is appropriately reduced, the problem is not big. But this is exactly undesirable, so it is not a good thing to replace sleep time with these supplements. Expert analysis: learn to take a “midnight nap”
American medical professor William Dement said: “Sleep is the first line of defense against disease.” He found that anyone who gets up at 3 o’clock in the morning will have weakened immunity the next day and have a protective effect in the blood. The germicidal cells of bacteria will be reduced by 1/3. Therefore, the saying that “eating ginseng is worse than sleeping at night” is very reasonable. Traditional health preservation in my country advocates taking a “midnight nap”. “Zi” refers to 23:00 at night, and “noon” refers to 11-13 during the day. It is believed that sleeping in the “child time” can replenish energy, while sleeping in the “noon time” can adapt to the development of Yang Qi.
Notes on sleepedit
1. Normal people’s sleep time is 6-8 hours (children’s sleep time is about 10-12 hours, babies’ sleep time is longer; elderly people’s sleep time is slightly less).
2. The time for beauty sleep is 22:00-2 am.
3. Staying up late for a long time, even if you have enough sleep for 8 hours, you will be prone to endocrine disorders in a few years and your biological clock will be messed up.
4. It is best for children to go to bed before 20:30 in the evening because they are long.
5. Teenagers should go to bed around 22 o’clock in the evening.
6. As for those who love beauty, they must go to bed before 2 in the morning, because the skin is metabolized before 2 in the morning.
7. For the elderly, it is better to sleep between 21-22 o’clock in the evening. Therefore, people’s sleep time should not be too long. Adults 7-8 hours a day and night is enough. If you want to increase sleep time to gain health, it will backfire, increase diseases and shorten life span. In general, 6-8 hours of normal sleep a day is sufficient. If sleep is delayed due to work or other things, it can be compensated appropriately depending on how much the delay is. Generally, the total compensation should not exceed two hours. After waking up and doing some usual activities, you will be energetic and everything will return to normal. Too much makes up for it is not only useless, but will become more trance, and even dizziness and other similar problems will occur. This is because the whole body is in a state of relaxation of the brain and the inhibition of various organs for a long time, which can cause a negative effect on the blood circulation and organs of the body, which can cause hypoxia or nutrition. One-third of a person’s life is spent in sleep, and people who don’t sleep for five days will die. Sleep is a necessary process of life and is an important part of the body’s recovery, integration and consolidation of memory. It is indispensable for health. made of. According to the World Health Organization survey, 27% of people have sleep problems. The Global Sleep and Health Program sponsored by the International Mental Health Organization launched a global event in 2001-March 21 each year, the first day of spring as “World Sleep Day.” The theme of Sleep Day is “Healthy Sleep in the Community”. Some people may find it strange, how can this sleep be divided into healthy and unhealthy? Isn’t it all about sleeping with your eyes closed?
Traffic rules-accidents are easy if you don’t understand them. For example, when Zichou is between 23:00 and 3 a.m., when the Gallbladder and Liver Meridian is most active, the liver and gallbladder must return blood. “Lie down to return blood and stand up to supply blood.” If you lie down at around 22 o’clock every night and stay silent, you will fall asleep by 23 o’clock. The liver and gallbladder begin to return blood, filter out the toxic blood, and produce fresh blood. By the age of 100, there will be no gallstones, no hepatitis, cysts and other diseases. If you stay up until 1 o’clock every day, the liver cannot return blood, the toxic blood cannot be excreted, the fresh blood cannot be produced, and the bile cannot be replaced by bile, so these people are prone to gallstones, cysts, three yang and three small yang. Kind of disease.
It is best not to talk half an hour before going to bed, and not to talk when you sleep. For example, when you talk, your lungs will move, and then your heart will move again. (Because the heart and lungs are co-focused) people are prone to get excited, so it is difficult to fall asleep.
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