How to get one step closer to the Olympic champion? Sleeping seems to be the easiest thing to imitate

# Human large double standard scene #

everyman

"I sleep 10 hours a day" – this man is snoozing, lazy, unmotivated

Winter Olympic champion

"I sleep 10 hours a day" – it turns out that the secret of the Olympic champion is to sleep for 10 hours, and it seems that the reason why I have not been successful has been found

Recently, the champion who was invincible at the Beijing Winter Olympics, because sharing the "secret weapon" is to sleep for 10 hours, making sleep a hot topic of concern for many people.

However, not wanting to sleep at night and not waking up in the morning is the true portrayal of many people, and it is difficult to have the same 10 hours of sleep as the Winter Olympic champion. So, how long should you sleep each day?

Experts remind that there is no need to pursue 10 hours of sleep excessively, it is important to ensure adequate sleep and improve sleep quality, and previous sleep studies have shown that it is enough for ordinary adults to sleep 7-8 hours a day.

Our bodies all have a biological clock

High sleep standards, are you satisfied?

1

Sleep fast, generally falling asleep within 30 minutes;

2

Sleep deeply, and it is not easy to be awakened by slight noises after falling asleep;

3

Less night, no or little night up during sleep;

4

Sleep enough, usually healthy people sleep about 6-8 hours a day;

People of different ages have different optimal sleep times.

Newborns sleep 20 hours a day, babies sleep 14 to 15 hours,

Preschoolers sleep 12 hours a day, elementary school students need to sleep 10 hours,

Junior high school students should reach 9 hours, high school students should reach 8 hours,

Adults need to sleep 8 hours, while the elderly need to sleep 6-7 hours a day;

5

Not in bed, energetic the next day, easy to get up, no obvious feeling of drowsiness.

We spend about 1/3 of our lives in sleep, adequate and high-quality sleep can help our brains and bodies to fully relax and rest, so that we can keep our minds clear and energetic, even if we do not sprint for the Olympic championship, it is also very beneficial to our daily life and work.

However, there is such a group of people, almost every day itching to the point of not being able to sleep, skin lesions to the point of not being able to sleep at night, then the next day the whole person can still be well?

The "sleepiest" group of people

This group of people is atopic dermatitis (AD) patients, perhaps you are still unfamiliar with the disease of atopic dermatitis, but you must have heard of "eczema", because with similar symptoms make many patients with atopic dermatitis easy to be misdiagnosed as eczema, not to receive standardized diagnosis.

Atopic dermatitis is different from common eczema

Atopic dermatitis is a common chronic, recurrent, inflammatory skin disease, with recurrent episodes of severe itching and rash as the main clinical manifestations, often there is a "skin-digestive tract-respiratory tract" allergic process, patients often have allergic rhinitis, asthma and other atopic diseases.

The WHO Disease Burden Study shows that atopic dermatitis is the skin disease with the highest disease burden of disease among non-fatal diseases, and over the past 30 years, the prevalence of AD has gradually increased worldwide, most patients are caused by repeated episodes of infantile eczema, and children may still have recurrent symptoms in adolescence and adulthood.

Professor Liang Yunsheng, director of the Department of Dermatology, Southern Medical University, said:

We place great emphasis on maintenance treatment and standardized management, as long as the patient persists, it can basically be slowly controlled and recovered. The emergence and application of innovative biologics, which combine efficacy and safety, are of great significance for the long-term control of diseases and the improvement of quality of life in patients with atopic dermatitis.

Suffering from atopic dermatitis, do you not deserve sleep?

The first effect of atopic dermatitis is sleep, the skin is dry, itchy, the patient is itchy and difficult to fall asleep, and the more scratched the more itchy, it is difficult to sleep a peaceful sleep.

Nearly 67% of adolescent patients are diagnosed with atopic dermatitis and are unable to sleep due to itching .

In addition, patients with atopic dermatitis are more likely to produce negative emotions such as anxiety and depression, which endanger their mental health and normal life learning, and the long-term management of the disease also increases the financial burden of patients and families.

What should I do if it is difficult for patients with atopic dermatitis to fall asleep?

Patients with atopic dermatitis have long been plagued by sleep disorders, which is very painful for both the patient and his family. This sleep book hopes to help patients with atopic dermatitis have high-quality sleep.

protect

Increasing the use of emollients on a daily basis, including increasing frequency and dosage, helps to increase the moisture content of the skin and reduce transepidermal dehydration. Reduce exposure to irritants such as laundry detergent hand sanitizer.

defend

Pay attention to temperature changes, and appropriately increase clothing to avoid skin irritation by low temperature cold air. The bath water temperature should not be too high, avoid excessive scrubbing, and the bath time should not be too long.

Clothing should be worn mainly loose and breathable cotton clothing, intimate clothing and sheets, quilt covers, pillows, etc. should be changed frequently.

The living environment should be kept clean, cleaned regularly, and opened more windows to circulate indoor and outdoor air.

lukewarm

Adjust the room temperature. Affect the quality of our sleep in addition to the light and temperature, suitable for sleep temperature of 16 ~ 18 degrees, to ensure that their quilt is not too warm and not too cold, in the winter in advance to open the air conditioning hot air, summer early cooling.

Ensuring quality sleep is the first step towards a successful life. Patients with atopic dermatitis should strengthen their scientific understanding of the disease, pay attention to sleep quality, and choose long-term safe and effective treatment options to improve their quality of life.

[1] Weidinger S. , et al. Atopic Dermatitis, Nature Reviews Disease Primers. 2018 Jun 21;4(1)

[2] The data is based on the results of the "Adolescent Skin Health Survey" in Guangzhou.