In a person's life, 1/3 of the time is spent in sleep, but before going to bed, you are counting countless sheep, or picking up the mobile phone countless times of self-hypnosis.
March 21, 2022, is the 22nd World Sleep Day, and this year's theme is "Quality Sleep, Happy Puzzle". Let's echo the annual Global Call to Action to focus on the importance of healthy sleep.
Do you know the standard for healthy sleep?
Can fall asleep within 30 minutes; do not wake up all night or wake up once can fall asleep quickly until the next morning; sleep with no or little nightmares, abnormal behavior, etc.; sleep time adults are generally 7-9 hours, no discomfort such as lack of energy after sleep.
But in today's high-pressure environment, more and more Chinese sleep late and sleep poorly.
The "China Sleep Index Report" released by the Chinese Sleep Research Association shows that more than 300 million Chinese have sleep disorders, in addition to insomnia, there are also late sleep, insufficient sleep time, low sleep quality and other manifestations. According to the survey, 95% of people sleep because of environmental influences.
Guidelines for sleep hygiene
Following sleep hygiene guidelines can help prevent poor nighttime sleep quality, short sleep duration, incomplete sleep, and severe sleep deprivation.
1. Healthy sleep for children [birth age≤12 years old]
Let your child go to bed at the same time every night, preferably before 9 p.m.; child should have an age-appropriate nap schedule; establish a continuous, active bedtime habit (including brushing, singing, and telling bedtime stories); the bedroom should be suitable for sleep — cool, dark, and quiet; encourage children to fall asleep independently; avoid strong light exposure before bedtime and at night, and increase light in the morning; let your child avoid excessive eating and strenuous exercise before going to bed; keep all electronic products, including televisions, computers, and mobile phones, outside your child's bedroom. And limit the use of electronics before bedtime; your child should avoid caffeine, including many sodas, coffee, tea (and iced tea), and chocolate; and have your child have a regular daily routine, including a consistent meal time.
2. Healthy sleep for adults
Determine the time to sleep and wake up; if you have the habit of napping, sleep no more than 45 minutes during the day; avoid excessive alcohol consumption and do not smoke for 4 hours before bedtime; avoid caffeine intake 6 hours before bedtime. This includes coffee, tea, and lots of sodas, as well as chocolate; avoiding heavy, spicy, or sugary foods for 4 hours before bedtime; exercising regularly, but not before bed; using a comfortable futon; setting a comfortable temperature for sleeping and keeping the room well ventilated; blocking out all distracting noise and eliminating as much light as possible; and leaving the bed to sleep without using the bed as an office, studio, or recreation room.
The benefits of adequate sleep
Promote physical strength and energy recovery, protect the brain, enhance the body's resistance, regulate emotions, promote children's physical growth and brain function development, accelerate skin regeneration, prevent skin aging.
Adequate sleep has so many benefits that tonight we refuse to be sleepless, with insomnia byebye!
(Text:Thunderstorm,Department of Neurological Diseases, Northern Kuanren Hospital)
Department Introduction》》
▲Group photo of members of the Department of Neurological Diseases
The Department of Neurological Diseases of Northern Kuanren is a clinical medical center integrating medical treatment, teaching and scientific research that the hospital focuses on preparing. Professor Shi Shugui, deputy director of the Department of Neurology of the Southwest Hospital of the Former Third Military Medical University, served as the discipline leader, and the core team consisted of chief physicians, deputy chief physicians and senior attending physicians from Southwest Hospital and West China Hospital of Sichuan University.