Age determines sleep time.
How long should we sleep? The traditional view is generally "at least 8 hours of sleep". But in the eyes of doctors, this standard is actually not so accurate.
For example, Yuan Yonggui, a psychiatrist at Zhong Da Hospital, said that people of different ages have completely different sleep times.
"Children definitely need longer sleep, which is necessary for their physical growth, especially the development of the brain nervous system. For adults, it is usually considered to be about 8 hours. For the elderly, it is generally good to guarantee 5-6 hours a day, because they have objective physiological factors, and their sleep time cannot be compared with that of young people, and it seems that they cannot be forced. "
Not long ago, the Daily Mail published such a professional report, which once again mentioned the relationship between sleep time and age. Every age group has its own suggested sleep time.
1, newborn baby (0-3 months): 14- 17 hours.
2. Baby (4- 1 1 month): 12- 15 hours.
3. Children (1-2 years old): 1 1- 14 hours.
4. Preschool children (3-5 years old): 10- 13 hours.
5. School-age children (6- 13 years old): 9- 1 1 hour.
6. Teenagers (14- 17 years old): 8- 10 hour.
7. Young people (18-25 years old): 7-9 hours.
8. Adults (26-64 years old): 7-9 hours.
9. Old people (over 65 years old): 7-8 hours.
"It would be great if this standard can be reached, but according to this standard, many people's sleep time is not up to standard." Yuan Yonggui said that considering individual differences, under the premise of ensuring that their sleep time reaches the above standards as much as possible, everyone should judge according to their own situation. "Time is only one aspect of judging sleep state, and we should pay more attention to the effect of sleep. If you wake up refreshed, tired, happy and energetic, then this kind of sleep should be qualified. On the contrary, if you still feel tired, lack of energy and in a bad mood after waking up, even if you have enough sleep time, you still have problems with your sleep. "
2. The season decides when to get up.
According to Chinese medicine experts, how long you sleep depends not only on your age and people, but also on the "weather".
1, Zhong Zhang, a famous expert on health preservation in Nanjing, loves to say that the work and rest of health preservation mentioned in Huangdi Neijing should be synchronized with the rhythm of nature. As the saying goes, "work at sunrise and rest at sunset", and the time of sleep is closely related to the time of darkness. In spring and summer, it gets dark late and dawn early, which was originally suitable for staying up late and getting up early. Healthy people don't feel tired even if they sleep for six or seven hours every day as long as they don't stay up late according to the weather. But in winter, it gets dark early and it gets bright late, which is most suitable for "going to bed early and getting up late", so many people feel that it is not enough without sleeping for eight or nine hours.
2. "As we all know, the dawn in winter is very late and the temperature is very low. Considering all aspects of health, people don't recommend getting up too early, let alone going out for activities too early. This is also an adaptation to the weather. " Zhong Zhang loves to say that winter is the best time to go to sleep at night 1 1 and get up at 7-8 in the morning, which is not only enough time, but also in line with the laws of natural work and rest. Sleeping before midnight is good for nourishing yin. At this time, I will only get up at seven or eight o'clock, just as the temperature outside is rising and the sun is shining. At this time, the activities are better. For middle-aged and elderly people, this can even reduce the risk of sudden cardiovascular and cerebrovascular diseases. It is no exaggeration to say that it is possible to "save lives".
3. However, Zhong Zhang Ai said that although "staying in bed properly" and "sleeping late" are different from the perspective of health care. "Many people will find that even if they sleep for 8 hours, they sleep at 0: 00 in the morning and get up at 10 in the morning, which is far from sleeping at 10 in the evening and getting up at 6: 00 in the morning. Some studies even say that such a gap may reach 1.5 times. " She told reporters that the quality of sleep is more important than midnight from the perspective of Chinese and Western medicine, especially the "golden sleep time" is between 1 1 and 2 am the next day.
4. "Chinese medicine advocates' meridian sleep' because children are the heaviest yin in a day, and falling asleep at this time is conducive to nourishing yin; Western medicine believes that rest at this time is not only helpful to metabolism, but also related to the secretion of some important hormones. Therefore, we advocate bed rest, which means that you don't have to get up too early when conditions permit; But I definitely didn't mean to sleep late, and then I couldn't afford to stay in bed in the morning. " Zhong Zhang loves to say.
Yuan Yonggui told the reporter that in fact, our human body has some natural rhythms. For example, the secretion of hormones will follow time, and sleep will not only affect it, but also affect sleep in turn. For example, many people may be very tired at night 10, and they will sleep at this time, which is not only conducive to the secretion of hormones such as melatonin, but also brings a better sleep experience. But if you miss this time, in the early morning, the level of other excited hormones in the body will rise, and it will take a while to fall asleep. People like to call it "walking sleepy", which belongs to the "sleep rhythm" in modern medicine. Keeping a good sleep rhythm is as important as keeping enough sleep time.
6. Yuan Yonggui also told reporters that there is a popular saying recently that "staying in bed ruins the morning and getting up early is a stupid day". In fact, there is no harm in "taking a nap" in winter, but if you get up early and "be stupid" for a day, it means that this person must have some sleep problems. "Good sleep means that you should be energetic and happy during the day, and you should not be affected at any time. If you become' stupid' just because you get up early, then the problem is not getting up early, but the whole quality of sleep. In this case, you must adjust your sleep time and habits in time and seek the help of a doctor if necessary. " Yuan Yonggui said.
3. Choosing a good pillow is a science.
Qu, an expert in orthopedics and traumatology of traditional Chinese medicine in Zhong Da Hospital, said that you must use a pillow when sleeping, which can protect the cervical spine and relax the neck. But how to choose a good pillow is still a science.
"Under normal circumstances, when I sleep, that is, when my head is resting on the pillow, the height of the pillow is about the height of my fist, so that whether I lie on my back or on my side, the height of the pillow can maintain the normal physiological state of the cervical spine, which is the most comfortable height for the parties." Qu said that this height can make the skin, muscles, ligaments, intervertebral joints, trachea, esophagus and nerves passing through the neck relax and rest with the whole human body.
On the contrary, if the pillow is too high, it will make some local muscles in the neck excessively tense. Over time, the neck muscles will contract, causing slight changes in the position of the cervical spine, stimulating or compressing the nerve roots and blood vessels in the neck, causing reflex spasms, which will bring a series of problems. However, the pillow is too low, which also changes the physiological state of the cervical spine, slows down the venous return in the brain, increases the arterial blood supply, and produces discomfort such as head swelling, irritability and insomnia, which is especially harmful to patients with hypertension and atherosclerosis. In addition, the comfort and breathability of the pillow also need attention.
1, the pillow is too soft, which will sink your head and affect your breathing; An excellent pillow makes the contact surface between the head and the pillow too little, and the local pressure is too high, which makes people feel uncomfortable, and it is likely to excessively oppress the local nerves, resulting in numbness or pain in the head, neck, back, arms and hands the next morning.
2. The pillow has good air permeability. This is mainly aimed at pillow core materials. Sponges and plastic pillows have poor air permeability, which affects breathing and local circulation. They should be avoided. You can choose latex pillow and pure cotton pillow.
3, you can also use a variety of materials, such as cassia seed, buckwheat, tea and so on. As a pillow core. At this time, it is best to cover a layer of pillow core outside to prevent slipping and deformation.
4. When sleeping, the position of the pillow should be able to effectively rely on the head and neck to maintain the physiological curve of the neck. Whether lying on your back or on your side, one side of the pillow should be close to your shoulders.
4. Being in bed too much may be a disease.
Although it seems natural to stay in bed in winter according to experts' advice, there is a limit to everything.
1, Yuan Yonggui said, "Although it is not a bad thing to stay in bed properly from the perspective of protecting cardiovascular and cerebrovascular health, it even has a protective effect. However, if you stay in bed for too long, it may not only bring the problem of commuting, but also be alert to other factors, and may even be a sign of a certain disease. "
As an expert in psychology, Yuan Yonggui certainly cares about some psychological and emotional problems. He told reporters that most people stay in bed because of lack of sleep, which can be improved by ensuring adequate sleep time; There is also a lack of willpower because the bed is warm and the outside is cold, which is normal. Most people can successfully overcome the pressure of attendance.
3. But if you don't want to get up anyway, or even feel seriously depressed and full of resistance to school and work, then you should consider whether there is something wrong with your mood.
4. After all, autumn and winter is also a period of high incidence of depression, catching up with various "exams" at the end of the year, and it is also a period when mental illness is prone to concentrated outbreaks.
Therefore, if increasing sleep can't cheer you up, if you are late for work and can't urge you to get up, then you should reflect on whether you have encountered any problems, so that you are too resistant to life after getting up, and you need to seek professional help if necessary.
5. Several acupoints to help you sleep
Jin Lu, director of acupuncture department of Nanjing Hospital of Traditional Chinese Medicine, also found some "sleep-helping meridians" for the citizens. According to her, if people still can't sleep well in winter, they might as well try these simple and effective methods to help them sleep.
1, press pericardium meridian: press from top to bottom along the medial midline of bilateral upper arms, and then press the tender point, 1-2 times a day.
2. Massage Shenmen point: Shenmen point is located at the ulnar end of wrist striated muscle and the radial depression of ulnar flexor tendon. Massage the Shenmen point of the other hand with the thread surface of the thumb tip before going to bed every day, and change the thumb of the other hand. Massage the Shenmen point of the previous hand as well, with a feeling of soreness, and repeat it 30 times each time.
3. Knead Yongquan point before going to bed: Take the supine position every day before going to bed, slightly bend the calf, press the sole of your foot against the bed surface, and do the rubbing action up and down, 30 times a day.
4. Knead the earlobe: Hold both earlobes with your thumb and forefinger, gently knead until you feel sore, and knead for about 2 minutes.
5. Comb your hair: tap with your fingers, and bend your hands. Except your thumb, tap your scalp vertically with the other four fingers in the direction of the front hairline, the top of your head, the back of your head and the back of your neck. 3-5 times a day, at least 5 minutes each time, you can also use a comb.
6, foot bath method: warm feet help sleep, soak your feet with warm water before going to bed (you can add Artemisia argyi and safflower Chinese medicine), people who are afraid of cold hands and feet can put on thick socks to sleep.
6, top ten taboos before going to bed
First, avoid eating before going to bed.
When people go to sleep, the rhythm of some physical activities slows down and they enter a state of rest.
If you eat before going to bed, your stomach will be busy again, which will increase their burden, and other parts of your body will not get a good rest, which will not only affect your sleep, but also damage your health.
Second, avoid talking before going to bed.
Because talking too much will make the brain excited and active, making it difficult to fall asleep.
Third, avoid excessive brain use before going to bed.
If you have the habit of working and studying at night, finish the more nerve-racking things ahead of time and do some relaxing things to relax your brain before going to bed, so it is easy to fall asleep. Otherwise, the brain is in a state of excitement, and it is difficult to fall asleep even when lying in bed. After a long time, it is easy to lose sleep.
Fourth, avoid getting emotional before going to bed.
People's emotions can easily cause the excitement or disorder of the nerve center, making it difficult for people to fall asleep and even causing insomnia. Therefore, before going to bed, you should try to avoid being overjoyed or worried about anger, so as to stabilize your mood.
5. Avoid drinking strong tea and coffee before going to bed.
Strong tea and coffee are stimulating drinks, which contain exciting substances such as caffeine. Drinking them before going to bed can easily lead to difficulty in falling asleep.
Sixth, avoid sleeping with your mouth open.
When you fall asleep with your mouth open, viruses and bacteria in the air can easily take advantage of it, causing "illness from the mouth", and it is also easy for cold air and dust to stimulate the lungs and stomach and cause diseases.
Seventh, avoid sleeping with your head covered.
Old people are generally afraid of cold, so some old people like to sleep with their heads covered. In this way, because of inhaling a lot of carbon dioxide exhaled by oneself and lacking the necessary oxygen supplement, it is extremely harmful to the body.
Eight, avoid sleeping on your back.
The best sleeping position is to lie on the right side, so that the whole body bones and muscles are in a natural state of relaxation, easy to fall asleep and eliminate fatigue. Lying on your back makes the bones and muscles of the whole body still tense, which is not conducive to eliminating fatigue, and it is also easy to cause nightmares caused by putting your hands on your chest, which affects the quality of sleep.
Nine, avoid sleeping under the light.
When people are asleep, although their eyes are closed, they still feel bright. Sleeping in front of the light is easy to make people uneasy, it is difficult to fall asleep, and even if they fall asleep, they are easy to wake up.
Ten, avoid sleeping when the wind.
Keep the room ventilated, but don't let the wind blow directly on you. Because people's adaptability to the external environment is reduced after falling asleep, if they sleep in the wind for a long time, cold air will invade the body, causing diseases such as colds and chills.