The pace of life is accelerating, and the problem of sleep deprivation plagues most people, according to the "2021 China Sleep Index Report", the average sleep time of the national population is 6.92 hours. Compared with the 8 hours of sleep per day that everyone knows, it is far from the standard.
Under the current situation that even 8 hours of sleep has become a luxury, Winter Olympic champion Gu Ailing shared one of his success secrets:
It's about sleeping 10 hours a day.
A stone stirred up a thousand waves, to which netizens have said that "the distance between me and the champion is the gap between the length of sleep."
Therefore, sleep problems have once again become a hot topic, and many netizens are anxious to say that "there is really no way to guarantee that they can sleep for 8 hours" invisibly form sleep anxiety.
But is that really the case? Don't worry! Look down! In fact, meeting this standard is even a good quality sleep.
Is sleeping more is quality sleep? No! We'll have to see if the time is right
8 hours of standard sleep is our inherent thinking, but according to who, 8 hours is not very correct.
Modern scientists have scientifically studied people's sleep and found a problem, each period of sleep is not the same, can not be generalized with 8 hours.
So how long does the age group sleep? To see how the internationally accepted sleep time is said, please see the following figure ↓↓
Source: American Society of Sleep Medicine
Enough time? neither! It's more practical to measure it by the standard of "quality sleep."
But doesn't it have to strictly meet the above time standards? The most appropriate sleep time for individuals varies from person to person, and the American Society of Sleep Medicine points out that you can use 3 criteria to see if you have a good sleep standard.
1. Can fall asleep within 30 minutes.
Falling asleep time is an important criterion, and falling asleep in a short period of time means that your sleep quality is good and you don't have to be too nervous. If you fall asleep for too long, you need to pay attention to whether there is a problem of poor sleep quality.
2. Wake up more than 5 minutes per night no more than once.
Everyone has the experience of waking up at night, if you wake up several times at night, you can turn over and fall asleep quickly, which does not mean that there is a problem. If you are over the age of 65, it is normal to wake up twice a night.
3. In bed, 85% of the time is sleeping.
Sleep efficiency = sleep time/ time in bed, quite simply put, if you sleep more than 85% of your time in bed, that can also be considered quality sleep.
See here, do you already have your own answer to healthy sleep?
yes! The longer the sleep time, the better, but it is not necessary to strictly implement according to the prescribed time, and you can judge whether your sleep is up to standard by using the standards of the American Sleep Medicine Association.
Use six tricks! Help you get quality sleep!
Then someone may ask "what should I do if I want to sleep better", don't worry! Try it out that Fuller, a sleep scientist at Harvard Medical School and an assistant professor of neurology, gave the sleep "secret":
1. Regular sleep routine.
It is to let everyone strive to fall asleep at the same time, get up at the same time, adhere to it for a long time, and form a law.
2. Avoid an irritating diet in the afternoon.
Irritating diets don't just refer to spicy foods, alcohol, or the like, but also to caffeinated foods or drinks that many people like. Many people will have the habit of drinking a cup of coffee after lunch, which is actually very unfavorable to our sleep.
3. Keep exercising in moderation.
Studies have shown that exercise is also very helpful for improving the quality of sleep while enhancing our physical function, of course, the right amount is the key to about 20-30 minutes. But vigorous exercise before bedtime activates the muscles and makes it harder for us to fall asleep for a short period of time.
4. Create an atmosphere for sleeping.
For example, we can dim the lights in the room, wear earplugs and eye masks if necessary, and give ourselves a suitable environment for sleeping.
5. One hour before going to bed, do not look at the screen, including mobile phones or tablets.
According to research, blue light from smart electronics can make the brain think it's still in the daytime, leading to lower levels of black hormone, which is not conducive to promoting sleep.
6. The most important thing is to maintain a relaxed mindset.
As mentioned above, although there is an internationally accepted sleep time reference, but according to their own situation, occasionally adjust it, maintaining a good attitude is also a good way to improve sleep quality!
"Sleep well and have a good spirit", "insomnia is harmful" and other thoughts have been deeply rooted in people's hearts, and even some people have insomnia every night because they are afraid of insomnia.
In fact, finding the right sleep time for yourself is the key, and then use the indicators to see if you can sleep well, and finally wish everyone can have quality sleep! #健康过大年 #