How long and how to sleep is clear for people between the ages of 1 and 60

2022-06-03 0 By

According to the 2021 White Paper on Exercise and Sleep released by China’s Sleep Research Society, more than 300 million People in China suffer from various sleep disorders, such as insomnia, wakefulness, poor sleep or lack of desire to sleep.Why is it so hard to get a good night’s sleep?There is a correlation between human life expectancy and sleep duration. After more than ten years of research by foreign scholars, it was found that people who sleep 6.5 to 7.4 hours have the lowest mortality rate, while those who sleep less than 4.4 hours or more than 9.5 hours have the mortality rate doubled.Scientists have found that chronically sleep-deprived people are at increased risk of cardiovascular disease, Alzheimer’s disease, diabetes, cancer and other diseases, leading to premature death.However, sleep time is not as long as possible, sleep too long will also has a harmful effect on the body: affect the heart rate of people heart rate, stroke volume, and, at the time of sleep will reduce the compression degree, if the sleep time is too long, can affect the normal work of the heart, this will lead to long-term cardiac contraction ability is abate, easy to appear the symptom of heart rate, flustered.Affect the reaction speed when people are in sleep, the heart activity is weakened, the brain is easy to be in a state of insufficient blood supply, too long time does not get enough oxygen, the brain will become dull, so sleep too long is also easy to lead to brain sluggishness, dizziness and brain swelling.Sleeping for too long can reduce the activity of brain cells and inhibit other central nervous systems, which in the long run can have a negative impact on intelligence and lead to poor memory.Influence on cardiovascular Health Long-term sleep time too long or lack of sleep will increase the risk of cardiovascular disease. Some studies have found that sleep time is u-shaped with hypertension, and too much or too little sleep time will increase the risk of hypertension.Experts explain that people of different ages have different optimal sleep duration, and we should take sleep science according to age.Infants under 1 year old: 16 hours a day Infants under 1 year old need more sleep time, about 16 hours a day to sleep, because infants of small months are in the critical period of growth and development, it is necessary to ensure sleep time, do not frequently feed or change diapers at night, so as not to nourish the baby’s sleep.1~3 years old children: 12 hours at night, 2~3 hours in the day children to ensure that sleep 12 hours every night, sleep 2~3 hours in the day, can be arranged according to their sleep rhythm.Children ages 4 to 12: No more than 12 hours for children ages 4 to 10, 12 hours a night, and 10 or even 8 hours for older children.In this age group, lack of sleep can affect growth and development, but too much sleep can lead to obesity.Age 13-29: Get around eight hours of sleep a day This is the age group that should be in bed by 24am at the latest and up by 6am, with a 30-minute nap at noon.Adults between 30 and 60:6.29 hours for men, 7.5 hours for women People in this age group should be in a deep sleep from 10 p.m. to 5 a.m. to help relieve fatigue. Those who still feel inadequate can take an hour nap to make up for it.60 years or older: 5.5 ~ 7 hours old people want to go to bed before 12 o ‘clock every night, night sleep time is 5.5 or 7 hours is enough, a night of sleep duration within 7 hours, the old, the brain can delay aging speed of 2 years, if the lack of sleep or more than 7 hours, easy to increase the risk of alzheimer’s disease and premature death.The elderly who sleep badly at night can take an appropriate nap, but not more than 1 hour.Quality sleep, To meet the four criteria to determine the quality of sleep, sleep duration and depth of sleep can be measured.So what qualifies as quality sleep?First, it takes less time to fall asleep, usually less than 30 minutes.Secondly, sleep time is sufficient, sleep time can meet the sleep requirements of the corresponding age group;Finally, deep sleep is long enough that you don’t wake up frequently during sleep, and you don’t suffer from multiple dreams.In addition, the best way to judge the quality of sleep is to look at the mental state and study state after waking up. If you feel full of energy and fresh, then you have a good sleep quality.Four, how to improve sleep quality?In fact, the reason why many people sleep badly is mainly caused by their own bad sleep habits. So, how to improve the quality of sleep?It is better to go to bed early and get up early to develop a regular sleep and rest schedule. It is better to have a relatively fixed bedtime and wake up time, for example, it is better to go to bed at 10 PM and wake up at 6 am, and try not to stay up late.Don’t play electronic devices such as mobile phones and tablets in bed before going to bed. Take a hot bath before going to bed, relax and try to keep calm. Read books or listen to soothing music.Don’t eat too late and too full at dinner, because a large amount of food needs to be digested in your stomach, which will constantly stimulate your brain and make it difficult to fall asleep.Dinner and sleep should be at least three hours apart, and coffee, tea and alcohol should be avoided before bed.Improve the sleep environment can create a suitable sleep atmosphere, the bedroom to maintain the appropriate temperature, light and sound, such as the temperature in 20 ~ 23℃ is appropriate, do not turn on the light to sleep, reduce the impact of light and noise on sleep.Adjust the sleep rhythm Every morning after getting up as much as possible to participate in outdoor activities, sunlight can help adjust the body clock, try to avoid drinking coffee and cola in the afternoon, so as not to affect the sleep at night.If sleep disturbances do persist, seek medical attention early.Sleep is very important for everyone, we should pay attention not only to the length of sleep, but also to the quality of sleep.[1] “Overworked obesity is Real! Do you know what we know about sleep?People’s Daily Online.2021-09-28[3] How to Judge Whether You Sleep Well or not?China Medical.2022-01-16