Conforming to this physiological rhythm is conducive to improving work efficiency and quality of life, and vice versa.
The best sleep time for all ages is as follows:
20 hours for newborns
Baby 14- 15 hours?
Preschool children 12 hours?
Pupils 10 hour?
9 hours for middle school students?
8 hours for college students
Eight hours for adults?
6-7 hours for the elderly
The recommended schedule is: sleep from 22: 00 to 23: 00-> and get up from 6: 00 to 7: 00-> in summer; Winter 21:30 ~ 22: 30->; Fall asleep at half past six to half past seven-> get up
At noon, the alertness of the human body is declining. At this time, taking a nap helps to restore the spirit and is conducive to work, study and physical health. Too long and too short is not good, 7 to 8 hours is appropriate!
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.
Extended data:
Sleep time refers to a natural physiological phenomenon of human beings and animals. Consciousness is a natural, usually regular pause. During this period, physical strength is restored, eyes can be closed, and the cerebral cortex is at rest.
Sleep time can be divided into intermittent sleep and continuous sleep. Sleep time in general life refers to the total sleep time in a day, that is, the sum of all the time in sleep.
This experiment lasted for 6 years and was jointly conducted by the School of Pharmacy of the University of California, San Diego and the American Cancer Society. They are interested in/kloc-0.0 million people between the ages of 30.
And 102 years old.
In this experiment, the age, medical history and health status of the subjects were considered and compared with those with similar physical conditions. Studies have found that people who sleep only 6 or 7 hours a day have a much lower mortality rate than those who sleep more than 8 or less hours a day. Among them, people who sleep for 7 hours a day have the lowest mortality rate, and even those who sleep for 5 hours have a lower coefficient than those who sleep for 8 hours.
Although research institutions say that more evidence is needed to prove the causal relationship between mortality and sleep time, it undoubtedly gives us a new reminder: how long do we need to sleep?
Sleep is a systematic project. In fact, sleeping is not as simple as falling on a pillow, sleeping under a quilt all night, and then waking up when you open your eyes. This is a complicated and gradual process.
Why do we sometimes wake up and magically recover our strength, but sometimes we feel more tired than before going to bed? This is caused by the different depth and state of sleep.
After recording the brain waves of thousands of volunteers during sleep, researchers at the University of Chicago revealed the human sleep cycle: during sleep, the human body first enters the slow-wave sleep period, then enters the active sleep, and then starts repeatedly, with about 4 to 6 sleep cycles every night.
Those who often wake up at night, or wake up before they get enough rest, have a very chaotic sleep rhythm, and the EEG shows a rapid and sharp rise and fall, as well as a suppressed wave pattern at various stages, which is not found in normal sleep.
Therefore, only after 4-5 cycles of deep sleep can the physiological function of the human body be fully restored, the immune system be strengthened and the energy be fully supplemented.
Prolonging sleep time may not make up for your lack of sleep. On the contrary, if you stay in bed blindly, you won't get high-quality sleep. This is harmful to the human body and may even shorten your life.
The researchers explained that when your body wakes up but still lies in bed, you shorten the exposure time to the sun, and your body temperature will become too low because of long-term inactivity, thus secreting a large amount of melatonin, a human hormone that can promote sleep, so that you will feel more tired and sleepy the next day.
This sleepiness will prevent you from falling into a deep sleep at night. This vicious circle goes on and on, and as a result, your sleep system is weakened. The physiological rest period is disrupted, your body can't get enough energy, and your immunity is reduced.
It's the same to sleep and eat too much in Otawa.
In fact, those who sleep a lot, not because they need to sleep for a long time, but because they don't take care of their sleep system, which leads to the system being weakened and unable to work efficiently.
When they feel lack of energy during the day, they often think, "I sleep too little, so I need to sleep more." Instead of asking yourself: "Is my sleep quality not good enough? How can we improve it? "
In fact, for people who wake up naturally after only 6 or 7 hours' sleep, don't lie down for 8 hours when they wake up. As long as you feel clear-headed and feel good, get up and move with confidence.
For those who feel that they haven't had enough sleep for a long time, maybe you should be strict with yourself, set the alarm clock, control the sleep time and cycle regularly.
It's a truth to sleep and eat too much in Otawa. Eating eight points full may be the healthiest. So, even if you still feel sleepy after midnight, you should convince yourself not to stay in bed any more.
In addition to the platitudes such as regular sleep time, avoiding caffeine and alcohol, and exercising moderately every day, in order to improve sleep, we can also learn from the advice of the National Sleep Association of the United States: follow the sun: get up as soon as possible when the sun rises, or get up with bright lights.
Bright light will adjust the body's biological clock to the best state. If you spend an hour in the morning light every day, you will feel energetic and fall asleep more easily at night. Don't lie in bed in a daze: if you really can't sleep, don't lie in bed and cook.
Get up and go somewhere else to relax, read books and newspapers, listen to music and even watch TV until you feel tired, just to avoid getting too excited. Anxiety in bed often makes it harder for you to sleep well. Adjust the room temperature: adjust the room temperature to a comfortable state. If the room is too hot or too cold, it will make your body nervous and it will be more difficult to fall asleep.
Sleep misunderstanding
(a) usually all night, crazy sleep on weekends.
Myth: Some people usually work very hard and sometimes work overtime until the early hours of the morning, but they still have to get up at six or seven the next day to go to work. Serious lack of sleep, what should I do? Make up sleep at home on weekends, sleep for 20 hours, and make up all the usual ones. Some people heard today that eight hours' sleep is enough, and tomorrow they heard that seven hours' sleep can prolong life. They are not sure how many hours to sleep. However, it is said that adequate sleep belongs to beauty beauty, so sleep it 10 hour.
Expert analysis: ensure normal sleep time every day.
It is very important to ensure a normal sleep time every day. The average adult should be 6-9 hours. For example, sleeping at night10-1and getting up at 6-7 in the morning can keep people's biological rhythm relatively stable, which is beneficial to people's body and mind.
There is no uniform statement about the length of sleep. Different people can be divided into long sleep type (about 8 hours) and short sleep type (about 6 hours). In fact, 4- 10 hours belongs to the normal range, mainly due to the high spirits after waking up the next day. In fact, all kinds of people have different requirements for sleep. Generally speaking, people aged 10- 18 need 8 hours of sleep every day, people aged 18-50 need 7 hours of sleep every day, and people aged 50-70 need 5-6 hours of sleep every day. Especially for the elderly, it is a natural law that the quality of sleep is not as good as that of young people, as long as it does not affect their health. About how many hours you should sleep every day, your physical fitness is different. As long as you conform to your sleep habits, you can ensure that you are full of energy during the day and have no fatigue after waking up. Many great men have little sleep, but they are full of energy, because they mainly supplement deep sleep, which is small in quantity but high in quality.
(2) completely refuse any activity before going to bed.
Myth: Some people are too excited to sleep when they have activities at night. Therefore, they think that they should keep quiet after eating and even refuse to participate in some normal low-intensity activities. I sat in the office all day. After I got home, I continued to sit until I went to bed.
Expert analysis: moderate exercise promotes sleep
Excessive exercise before going to bed excites the brain, which is not conducive to improving sleep quality. However, moderate physical exercise can promote people's brain to secrete substances that inhibit excitement, promote deep sleep and quickly relieve fatigue, thus entering a virtuous circle.
Mental workers, in particular, may have little activity at the end of the day, but light activity after dinner helps them sleep. Studies have found that doing some light exercise before going to bed, such as jogging, can promote the temperature rise. When you are slightly sweaty after jogging (generally speaking, 20-30 minutes is appropriate), stop immediately. At this time, the body temperature began to drop. When sleeping after 30-40 minutes, people will easily fall into deep sleep, thus improving the quality of sleep.
(3) Sleeping on buses and subways
Myth: Some people like to work late at night, but they think the company is far from home. No matter by subway or bus, as long as you sit down, you doze off and sleep all the way to the company. They think that this way of sleep supplement will not affect work and will not delay sleep.
Expert analysis: deep sleep makes people fully recover.
People's sleep can be roughly divided into two stages: non-REM sleep and REM sleep. The previous stage can be divided into two processes: shallow sleep and deep sleep, which are repeated during sleep. Only when people go through the process of "deep sleep" several times during sleep can they completely eliminate fatigue. However, sleeping, taking a nap and catching up on sleep in the car are easily disturbed by various factors. The shaking of the car, the stimulation of light, the influence of sound and the narrow space are not easy to make people fall into a "deep sleep" state, while resting in a "shallow sleep" state can only make people get insufficient recovery.
We often hear colleagues complain that after sleeping in the car, they feel backache, leg pain, fatigue and weakness. In addition, sleeping in the car can easily lead to illness. For example, taking a nap in the car is the easiest way to get a stiff neck and catch a cold. Sleeping with a crooked neck is easy to make one side of the neck muscle tired, so it is easy to get stiff neck. Also, sleeping in the car, the door switch and the fan are blowing, and it is easy to catch cold if you are not careful. Taking a nap during the day is good for your health, but try not to sleep in the car.
(4) Poor sleep is supplemented by eating.
Myth: Some people think that if they don't sleep well, they should eat more supplements such as ginseng and velvet antler, which is not only conducive to improving the quality of sleep, but also can make up for it, that is, reducing the sleep time appropriately, which is not a big problem. But this is just not desirable, so it is not a good thing to replace sleep time with these supplements. ? Expert analysis: learn to sleep "noon nap"
William Dement, an American medical professor, said, "Sleep is the first line of defense against diseases." He found that anyone who got up at 3 a.m. would have weakened immunity the next day, and the protective bactericidal cells in the blood would decrease 1/3. Therefore, the sentence "It is better to sleep for five nights than to eat ginseng" is very reasonable. China's traditional health preserving theory advocates "meridian sleep". "Zi" means 23- 1 in the evening, and "noon" means113 in the daytime. It is believed that taking a nap can recharge your batteries and conform to the development of yang.
Baidu encyclopedia-sleep time