Nowadays, it is normal for young people to stay up late to surf the Internet. However, American research shows that sleep time is directly related to life span. 80% of those who sleep less than 4 hours per night are short-lived. In addition, the optimal sleep time for different age groups is also different.
Do people have to sleep 8 hours a day? According to the survey of the American Cancer Society, people who sleep an average of 7 to 8 hours a night have the longest life expectancy; 80% of the people who sleep less than 4 hours per night are short-lived. However, Guo Xiheng, director of the Sleep Respiratory Disease Diagnosis and Treatment Center of Beijing Chaoyang Hospital, also pointed out that the best sleep time for different age groups is different, and we should sleep scientifically according to our own age.
How many hours a day is suitable for your age Elderly people over 60 years old: sleep 5.5~7 hours a day
The elderly should go to bed before 12:00 every night. The time for sleeping at night is 7 hours, or even 5.5 hours. According to the data released by the Alzheimer's Association, the aging of the brain can be delayed for 2 years for the elderly whose sleep limit is less than 7 hours per night. However, long-term sleep of more than 7 hours or insufficient sleep will lead to poor attention and even aging dementia And increase the risk of premature death.
Suggestion: The most common sleep problems of the elderly are dreaminess and insomnia 。 Dreaminess is due to the degeneration of brain function of the elderly; Insomnia is mostly caused by the decreased secretion of melatonin, which is one of the important factors determining sleep in the body. Guo Xiheng suggested that the elderly with poor sleep quality at night should develop the habit of taking a lunch break, which should not exceed 1 hour. Otherwise, the central nervous system of the brain will deepen the inhibition, promote the relative reduction of blood flow in the brain, slow down the metabolism in the body, and easily lead to discomfort and even more drowsiness after waking up.
Adults aged 30-60: sleep about 7 hours a day
Adult men need 6.49 hours of sleep, while women need about 7.5 hours, and the "quality sleep time" from 10 p.m. to 5 a.m. should be guaranteed. Because people can easily reach a deep sleep state at this time, which helps relieve fatigue. A 22 year follow-up study of 21000 adults in Finland found that men who slept less than 7 hours were 26% more likely to die than men who slept 7 to 8 hours, and women were 21% more likely to die; Men who sleep more than 8 hours are 24% more likely to die than men who sleep 7-8 hours, and women are 17% more likely to die.
Suggestion: If people in this age group lack sleep, it is mostly related to mental decline, or bad habits such as overeating caused by stress. Guo Xiheng reminded that, in addition to relieving pressure as much as possible, you can also work hard in the sleeping environment, such as reducing noise, ventilation, proper shading, etc., and choose a pillow 10~15cm high and moderate in hardness and softness. Those who still haven't enough sleep can also take a one hour lunch break to make up for it.
Young people aged 13 to 29: sleep about 8 hours a day
Teenagers in this age group usually need to sleep for 8 hours every day, and should follow the principle of early to bed and early to get up, so as to ensure that they can go to deep sleep at about 3 o'clock at night. Usually, you should go to bed at 24 o'clock at the latest, get up at 6 o'clock in the morning, and try not to sleep late on weekends. Because sleeping too long will disturb the body's biological clock, lead to mental depression, affect memory, and will miss breakfast, resulting in eating disorders.
Suggestion: Young people are used to staying up late, which will directly affect their mental state the next day, and will easily cause skin damage, acne Chloasma And so on. Staying up late for a long time will also affect the endocrine system, resulting in decreased immunity, cold , gastrointestinal infection, allergies, and other mental symptoms such as forgetfulness, irritability, anxiety, etc. Therefore, the most important thing for young people is to regulate their own lives. Do not eat an hour before going to bed, and take a half hour nap at noon, which is more beneficial to their health.
Children aged 4-12 years: sleep 10-12 hours a day
It is necessary for children aged 4 to 10 to sleep 12 hours every day. They go to bed at about 8 o'clock every night and take a nap at noon as much as possible. For older children, 10 hours or even 8 hours of sleep is enough. Li Haiying, the deputy chief physician of the Department of Pediatrics of the Capital Institute of Pediatrics, told the reporter that if a child did not get enough sleep, he would not only lose his spirit and immunity, but also affect his growth and development. But she cautioned that sleeping time should not be too long. If it exceeds 12 hours, it may lead to obesity.
Recommendation: children basically have no Sleep disorders , as long as a good environment is created. Don't eat before going to bed, and don't have too bright lights or exciting music in the bedroom; It is better to set a schedule with children and urge them to sleep on time; Before going to bed, let the child do some preparatory work, such as brushing his teeth, washing his face, making the bed, etc. This process seems simple, but it is a hint to the child that "it's time to sleep".
