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Recently
The office worker sleep survey report was released
After a busy job
What is the quality of everyone's sleep?
A set of data to understand
Mainland office workers slept an average of 7.5 hours a day, with 25% of respondents sleeping less than 6 hours;
The cities that can stay up late include Beijing, Shanghai, Shenzhen and Guangzhou;
The latest average daily sleep time is Guangdong (23:55), the earliest sleep is Shandong (22:58); the earliest average wake-up time is Shandong (6:58), and the latest to get up is Sichuan (7:50);
47% of the office workers surveyed had poor sleep quality, and only three adults achieved the standard for deep sleep duration.
Tomorrow (21 March) is World Sleep Day
Do you really understand sleep?
If you want to sleep well, these trivia are not to be missed!
01
What makes good sleep?
Can fall asleep quickly within 10-20 minutes;
Do not wake up easily at night, and even if you wake up, you can fall asleep quickly;
There is no nightmare in sleep, and the dream is quickly forgotten after waking up;
I wake up energetic in the morning without feeling tired.
02
The criterion for judging insomnia
According to the definition in the Guidelines for the Diagnosis and Treatment of Insomnia in Adults in China (2017 Edition), insomnia refers to a subjective experience that, despite the appropriate sleep opportunities and sleep environment, is still dissatisfied with the time and/or quality of sleep and affects daytime social functioning.
Insomnia is mainly manifested by: difficulty falling asleep (falling asleep for more than 30 minutes), sleep persistence disorders (≥ 2 awakenings throughout the night), early awakening, decreased sleep quality and decreased total sleep time (usually less than 6.5 hours), accompanied by daytime dysfunction (mainly including fatigue, irritability or irritability, inattention or memory impairment, physical discomfort, cognitive impairment, etc.).
Depending on the duration of the disease, insomnia can be divided into short-term insomnia (<3 months) and chronic insomnia (≥3 months). If symptoms of recurrent insomnia occur, you can judge whether it is chronic insomnia based on the duration of each occurrence of insomnia.
03
Those myths about sleep
Sleeping well is sleeping enough for 8 hours?
People's normal sleep cycle is divided into two phases: normal sleep and heterogeneous sleep, from shallow to deep, the two alternate, alternately called a sleep cycle, each cycle 90-110 minutes. Experts suggest that in general, as long as the sleep time is a multiple of 90 minutes, four to five sleep cycles per night can greatly improve the quality of sleep.
Snoring = good sleep quality?
Severe snoring will cause people to have repeated apnea during sleep, causing various diseases, which should be treated in time.
In the morning, if you are afraid of not being able to get up, set a few more alarm clocks
Repeatedly waking up and falling asleep, it is easy to fall into the "sleep-wake" cycle, it is difficult to fully wake up, which may lead to chronic fatigue. It is recommended to get up once after the alarm goes off.
Over-reliance on melatonin
On the mainland, melatonin is only approved for use in health food production and cannot be used as a drug to treat insomnia.
Long-term use of exogenous melatonin may lead to a decrease in the secretion of its own melatonin. If it is dependent on exogenous melatonin, it will lead to sleep dysfunction and aggravation of insomnia. Therefore, long-term use is not recommended.
04
These tips can help you improve your sleep quality
How to improve sleep quality? During the day, the intake of excitant substances such as tea and coffee should be reduced, and tobacco and alcohol should be avoided when going to bed. Also exercise regularly, but not within 3 hours of bedtime. More "Sleep Tips"
Do you have trouble with sleep?
Tonight at 8 o'clock, CCTV news interactive live broadcast
"A good night's sleep, it's not difficult"
Zhang Yue, host of the Central Radio and Television Corporation
With many guests, you will understand the true standards of healthy sleep
Click on the live broadcast on time~
▌Source of this article: CCTV News WeChat public account (ID: cctvnewscenter) comprehensive science popularization China, etc