The best sleep schedule, one-third of our life is in a state of sleep, and sleep is also the key to ensure our physical and mental health. Lack of sleep will affect many aspects of our body. The following is the best sleep schedule.
Best Sleep Schedule 1 Physiological Clock Best Sleep Schedule Description:
00: 00-0 1: 00 light sleep period-dreamy and sensitive, people who are unwell are easy to wake up at this time.
0 1: 00-02: 00 Detoxification period-At this time, the liver is actively eliminating toxins, so it is necessary to put the body to sleep before the liver can complete the function of metabolizing waste.
03: 00-04: 00 dormant period-the most susceptible moment for critically ill patients, and patients often die at this time. It is best not to stay up late beyond this time.
09:00- 1 1:00- This is the best time for attention and memory, as well as for work and study.
12: 00- 13: 00 lunch break-it is best to sit still or close your eyes before eating. Don't drink at noon, it's easy to get drunk and hurt your liver!
The peak period 14:00- 15:00- is the time when analytical power and creativity can be brought into full play!
: 00- 17: 00 low tide-the stage of weak physical consumption, it is best to supplement fruits to relieve appetite and avoid obesity caused by hunger and overeating.
17: 00- 18: 00 relaxation period-at this time, blood sugar rises slightly, and the sense of smell and taste is the most sensitive. Dinner should be prepared to boost your spirits.
19: 00-20: 00 Temporary rest period-it is best to take a walk or take a bath 30 minutes after meals to relax and relieve the fatigue of the day.
20:00-22:00 evening self-study period-this is the peak period of evening activities, so I suggest you make good use of this period to discuss, study and other activities that need careful consideration.
Go to bed from 23: 00 to 24: 00 at night-after a busy day in the city, you should relax and fall asleep at this time. Don't overload your body, it won't pay off!
No matter how much common sense you know about sleep, the most important thing is to make your own life schedule and don't disturb it. Finally, I want to reiterate that the key to sleep quality lies in deep sleep, which can be said to be enough for only 2~3 hours. Usually 0 to 3 o'clock is the time for deep sleep, but you can't go into deep sleep as soon as you fall asleep. There is a transition period, usually 1~ 1.5 hours! Conversely, it is best to go to bed from 22: 30 to 23: 00 to prepare for a deep sleep!
Second, the best sleep time
A study conducted by scientists shows that if people spend too much time in bed every night, its impact is just like sleeping too little, which will lead to many sleep problems. For example, people who sleep more than 8 hours and less than 7 hours a night complain that they have sleep problems. People who sleep seven to eight hours a night have fewer sleep problems.
I also believe that many people have this experience: once they sleep late, they feel groggy and don't want to get up. The more you sleep, the more groggy you are. You spent your last day in a daze and couldn't sleep at night! If you want to have a good sleep, you must control your time! At the same time, we should adjust the length according to the season, sleep less when the summer nights are short, and sleep more when the winter nights are long and cold! Sleep 7~8 hours in summer and 8~9 hours in winter!
On this basis, children will increase 1 ~ 3 hours, and the elderly will decrease 1 ~ 3 hours. Experts say that many people are now facing the problem of insufficient sleep time, which not only leads to insufficient energy during the day, but also increases the risk of illness. Therefore, regarding the best sleep time, experts suggest that the standard is mainly "mental and physical recovery", which is generally between 7 and 8 hours.
The results show that for people who are used to sleeping for 6 to 8 hours every day, if the sleep time is reduced, the risk of death due to cardiovascular diseases may increase110%; For people who are used to sleeping for 7 to 8 hours every day, if their sleep time increases, their risk of death due to non-cardiovascular diseases may increase 1 10%. Therefore, experts remind that the best sleep time should be 7 to 8 hours, not too low or too high, otherwise the risk of illness and death will be higher.
The results of this study show that people should sleep moderately and pay attention to the scientific and reasonable arrangement of sleep time. But it should be noted that people who are prone to insomnia will go to bed when they are sleepy. If you deliberately go to bed early in order to pursue the best sleep time, the result is often "haste makes waste", which will increase psychological pressure. In other words, in some cases, going to bed late and getting up early, reducing sleep time, is conducive to improving sleep quality.
Third, how long is the baby sleeping?
How long do you think the baby should sleep?
Then let me explain the baby's sleep problem to you. Many parents like to watch their baby sleep quietly. But look at the baby who sleeps all day. Have you ever wondered if the baby slept too much?
In fact, there is absolutely no need to worry. 1-3 years old baby's sleep time, that is, day and night 12- 14 hours, is considered to be ideal. In other words, it is a good thing that the baby will sleep, especially between 22: 00 and 2: 00 in the morning (prime time), and the body will secrete many hormones needed for growth. Therefore, healthy sleep and sleep time are indispensable for children's growth.
However, babies who lack sleep are prone to depression and emotional instability, which will be detrimental to their growth in severe cases. If the baby has problems such as sleep disorder and short sleep time, it is recommended to see a doctor as soon as possible.
When you go to school, you should start planning your sleep time. If your child hasn't gone to kindergarten yet, it's okay to sleep until 8 am. If the child reaches the age of kindergarten, parents can plan their children's life time in advance. Let children form the good habit of going to bed early and getting up early.
Taking a nap is also very important, which can relieve fatigue and spend the whole afternoon more mentally. But sleeping too much will be counterproductive, and you will be listless and feel more tired after getting up. Actually, so do we adults.
Children's sleep is directly related to their growth. There is a medical basis for the saying that "babies can only grow well if they sleep well". So you don't have to worry about children sleeping too much. On the contrary, if you have symptoms such as sleep disorder, I suggest you take your child to the hospital for examination.
Fourth, the United States NSF recommendations for children's sleep time
American NSF's suggestion on children's sleep time;
The National Sleep Foundation (NSF) of the United States has put forward new sleep time suggestions for children of all ages according to the research results of experts.
Newborns (0~3 months): the sleep time range has been reduced from 12~ 18 hours to 14~ 17 hours;
Infants (4~ 1 1 month): The sleep time range has been extended from 14~ 15 hours to12 ~/5 hours;
Infants and young children (1~2 years old): the sleep time range has been expanded to114 hours, from 12~ 14 hours before;
Preschool children (3~5 years old): the sleep time range has been extended to 10~ 13 hours, compared with1~13 hours before;
School-age children (6~ 13 years old): the sleep time range has been extended to 9~ 1 1 hour, from10 ~1hour before;
Teenagers (14~ 17 years old): the sleep time range was extended to 8~ 10 hour, compared with 8.5~9.5 hours before;
Four suggestions for children's sleep
1, bedroom temperature should be 20℃-25℃, humidity 60%-70%.
Proper room temperature and humidity are very important for your baby's sleep. If the temperature is too high, the baby will fidget; If the temperature is too low, the baby will be awakened by freezing; The air is too dry, and the baby's nasal cavity is easy to dry and block. The bedroom temperature that is most conducive to baby's sleep is 20℃~25℃ and the humidity is 60%~70%.
2, turn off the lights when sleeping, so as not to affect sleep and vision.
In order to take care of the baby more conveniently at night, many mothers are willing to turn on the light when the baby sleeps. Or leave the bedroom light on all night, or leave a bedside lamp. However, this practice is wrong, because continuous light during sleep will make the ciliary muscles in a state of tension, which will affect the normal development of baby's vision and easily lead to poor sleep.
It is not advisable to pee at night.
Some mothers are afraid that their baby will wet the bed, and they will wake up the baby at night, regardless of whether the baby wets the bed or not. But urinating at night is easy to disturb the baby's sleep. In order to prevent the baby from wetting the bed, you can choose super absorbent diapers to keep dry all night.
4. Let the baby and parents live in different beds.
After 3 or 4 months of training, sleep alone, and let the crib be next to the big bed, which is safe and convenient to take care of the baby and will not interfere with sleep.
The best sleep schedule 2 the best sleep time for all ages
/kloc-the best sleep time for infants under 0/year: hours per day.
Babies under one year old are the people who need sleep most. At this time, adequate sleep can ensure the baby's development. Generally, it is more appropriate to keep it for about an hour every day. Whether you sleep during the day or at night, you must ensure the accumulated sleep time.
1 ~ 3 years old children's best sleep time: every night 12 hours.
Babies of this age have slowly started to eat complementary foods, and some have already finished adult meals. They have more activities during the day than babies under one year old, so they sleep much less. Generally, it is more appropriate to keep 12 hours of sleep at night. In addition, it is almost necessary to take a nap for an hour or two during the day.
The best sleep time for children aged 4 ~ 12: sleep 10 ~ 12 hours every day.
Children of this age develop rapidly, and adequate sleep time is the basis to ensure their healthy growth and development. Younger children sleep about 65,438+00 hours a day, while older children sleep about eight or nine hours. In any case, parents should pay attention to the daily supervision of children's sleep.
/kloc-the best sleep time for people aged 0/3 ~ 29: about 8 hours a day.
People of this age are the youngest, full of masculinity and full of energy. Generally, about 8 hours a day is enough. Developing the habit of going to bed early and getting up early, not staying up late, and not staying up late on weekends can help you develop a good biological clock.
The best sleep time for people aged 30-60: about 7 hours a day.
Middle-aged and elderly people need less sleep time than young people. Generally, about 7 hours a day is enough. Too much sleep is bad for health, and they are prone to some diseases.
The best sleep time for people over 60 years old: 5.5~7 hours a day.
Old people do not sleep as long as young people. One is that the elderly themselves are prone to sleep for too long, and the other is that sleeping too much is not conducive to brain health and is prone to aging. According to the survey, the average sleep time of the elderly exceeds 7 hours for a long time, which will lead to poor memory and even increase the risk of Alzheimer's disease.
How to sleep at any age, as long as you get enough sleep, you are full of energy during the day.
What is the best sleep schedule 3?
Sleep is a necessary process to restore and repair the functions of various organs and the internal ecosystem of the human body. Good sleep can balance hormones in human body, accelerate metabolism, enhance immunity and improve brain memory function. So, what kind of sleep is a good sleep?
As early as 20 17, the American Sleep Association issued the "Sleep Quality Suggestion", which provided a self-test on sleep quality. You might as well compare yourself:
Good sleep requires falling asleep within 30 minutes;
Wake up for more than 5 minutes every night and not more than 1 time. Of course, if you turn over and fall asleep at night, it doesn't mean there is a problem; If you are an elderly person over 65 years old, it is normal to wake up twice a night;
I can still fall asleep again within 20 minutes after waking up. Within 10~ 15 minutes after waking up in the middle of the night, people are still in the "non-awakening period" and can fall asleep again soon. After 20 minutes, the body will trigger a series of reactions, making your mind clearer and clearer;
In bed, I sleep 85% of the time. Sleep efficiency formula (sleep efficiency = sleep time/time in bed) can be used to calculate sleep quality.
How should people sleep in China?
China has been paying attention to "work at sunrise and rest at sunset" since ancient times. The ancients believed that sleep was the product of harmony between yin and yang.
"Ling Shu Kouwen" mentioned: "Walk in the Yang during the day, and walk in the Yin at midnight. Yin dominates the night, and stays in bed at night ..... When the yang is exhausted and Yin Qi is full, his eyes will be blurred; If the yin is exhausted and the yang is full, it will be embarrassing. "
In terms of sleep duration, the latest qualified sleep duration announced by China's Health and Health Commission is as follows:
Pupils sleep 10 hour every day;
Junior high school students sleep 9 hours a day;
High school students sleep 8 hours a day;
Adults sleep 7-8 hours a day;
In addition to ensuring timely sleep duration, how to sleep is also the key to ensuring high-quality sleep:
1, the sleeping position on the side is the healthiest. Lying on the right side is the most recommended posture. Lie on your right side, with your right leg straight and your left leg bent. Cover your ears with your right hand and put your left hand aside. Lying on the right side can relax the body and avoid problems such as chest and abdomen compression, back muscles and airway obstruction during sleep.
2, take a nap the next day, don't stay in bed. Even if you didn't sleep well the night before, you should keep a normal pace of life the next day, and you shouldn't stay in bed in the morning. It is suggested to make up sleep according to the ratio of "staying up for two hours during the day and taking a nap for half an hour".
3. after getting up, open the curtains and bathe in the morning light. After waking up in the morning, let your body bathe in the morning light as soon as possible. Skin contact with natural light can effectively inhibit the production of melatonin, increase the level of serotonin, regulate mood and improve attention, suggesting that the sleep time of the brain is over.
4. Eat an eye-care fruit meal. Staying up late is prone to eye pain, dryness, bloating and other problems. Blueberries and cherries are especially suitable for people who stay up late and help protect their eyes. The antioxidants they contain also help to refresh and prevent fatigue.
Don't drink coffee in the morning. The cortisol level in the human body is higher in the morning, which makes people feel more awake. Caffeine can inhibit the production of cortisol and interfere with the natural rhythm of the human body.
Three simple "prescriptions" help you fall asleep easily.
Psychological intervention: imagine bees returning to their nests and taking back their thoughts.
Close your eyes and imagine yourself in a meadow. There is a big tree in the distance. There is a beehive in the tree. Bees are flying around the hive. When the sun turns yellow and dark, bees fly into the hive one after another in an orderly way, and the sky gradually gets dark, until the last bee flies into the hive, it's all dark ... you finally fall asleep.
"The bees return to their nests" is a kind of psychological suggestion, which helps your subconscious to recover your thoughts, return to peace and sleep peacefully.
Soaking feet with hot water: soothing the liver and regulating qi to achieve the effect of helping sleep.
Soak your feet in the morning and evening for 20 minutes at a time. The water temperature should not be too hot, it is enough to drown your feet. If necessary, you can give the doctor a foot bath prescription, which will take effect faster.
Nourish the heart and soothe the nerves porridge: calm the mood, help sleep and improve the quality of sleep.
Materials Millet with a small amount of Poria cocos, Lily, Tremella, Longan and Lotus seeds.
working methods
① Soak longan and lotus seeds for one hour in advance, lily and tremella for half an hour, and then tear the soaked tremella into small pieces and set aside for use;
(2) Put Poria into a pot, add a proper amount of water, simmer for 20 minutes, and filter the residue to get juice;
③ Add lily, tremella, longan, lotus seeds and millet to Poria cocos water to cook porridge. You can add rock sugar to taste according to your personal taste.