How many hours should a person sleep a day?
Everyone must know the principle of keeping in good health at different sleep periods at night. People can rest and adjust different parts of the body through sleep.
You'd better fall asleep before 1 1 at night. Early to bed and early to rise is a good habit. Besides going to bed early, it is not advisable to get up late in the morning, especially lazy beds. Lazy beds make people more tired. You can take a nap at noon, but the time is best controlled at around 1 hour, and it is best not to sleep after 3 pm.
Regular work and rest is not only beneficial to sleep, but also can improve your attention and work efficiency. Don't use busy work as an excuse, stick to regular work and rest, the key lies in yourself. Develop good eating habits. Eating habits also affect sleep. First of all, eating breakfast, lunch and dinner regularly is good for people's health. Secondly, dinner has a great influence on sleep.
Dinner should not be eaten too late or too much, which will increase the burden of self-repair of the stomach and affect sleep. Drink less water before going to bed, or you will go to the toilet frequently. Don't eat more caffeine, nicotine and other foods on weekdays. Eat more red dates, millet and milk. At the same time, proper exercise is also helpful to relieve human fatigue and improve excitement. Is brain activity still intense until bedtime? That will keep you awake, make it harder and harder to fall asleep, and make people dream easily. 1 A few hours before going to bed, try to put aside your complicated thoughts and relax your mind. It is best to soak your feet in hot water or take a bath, which will make you relax and sleep better. Take good care of your bed if you can. There is no harm in cleaning the bedroom. One day lying in bed and smelling the smell was really "beautiful". It better be dark at night. If you are used to sleeping with the lights on, that's another matter. While maintaining a quiet environment.
Sleeping position is also important? Don't ask, it's obvious. Sleeping posture can be flat or right. The left side is easy to compress the heart, please try to avoid it. And bad sleeping posture, such as hands tied to the chest, hands pressed under the body, is easy to make people dream or oppress blood vessels. Please also pay attention to avoid it.
New sleep time advice from the National Sleep Foundation: How much sleep do people need? It has always been controversial.
Through the systematic review and voting of scientific literature, the expert group reached an agreement, and the National Sleep Foundation (NSF) updated the guidance recommendations on the appropriate sleep time for healthy people. Compared with the previous guidance, two new age groups have been added (re-divided), and the sleep time of most age groups has been prolonged; Suggestions are divided into three levels: recommended, suitable for some people, and not recommended.
The new recommendations are as follows:
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, compared with 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;
Young adults (18~25 years old, new age group): the sleep time range is 7~9 hours;
Adults (26~64 years old): Sleep time still ranges from 7 to 9 hours;
Old people (over 65 years old, new age group): Sleep time varies from 7 to 8 hours.
The NSF report points out that people need enough sleep time throughout their life cycle; But specific to each individual, the appropriate time varies from person to person. This advice is aimed at healthy people and people without sleep disorders, and it is the guiding principle of normal sleep time for these people. Options that may be suitable for some people are added outside the recommended time range, but usually do not significantly deviate from the normal range. Personal habits exceed the recommended normal range, which may bring serious health problems; If you deliberately fail to comply with this standard, it may also affect their health and happiness.
How did this guide come into being?
The report explains the generation method and process of guidance suggestions. NSF convened a multidisciplinary expert group composed of sleep experts and experts in medical, physiological and other scientific fields to comprehensively review sleep time from different angles. 18 experts include 12 representatives from relevant organizations and 6 sleep experts selected by NSF. Stakeholder organizations include: American Academy of Pediatrics, American Anatomy Association, American College of Chest Physicians, American College of Obstetrics and Gynecology, American Geriatrics Association, American Neurology Association, American Physiology Association, American Psychiatry Association, American Thoracic Association, American Gerontology Association, Human Anatomy and Physiology Association and Human Research and Development Association.
Literature review was conducted by an independent review team without voting rights, and they selected 58 keywords as search words. Literature selection criteria are:
(1) Normal and non-sleep-disturbed people;
(2) Published in peer-reviewed journals;
(3) human research;
(4) English.
This review focuses on medical and scientific research related to:
(1) Sleep time data;
(2) reducing or prolonging the influence of sleep time;
(3) The health consequences of too much or too little sleep.
* * * Search the relevant published literatures from 2004 to 20 14 to 10, and get 24 12 literatures. The review team identified 575 articles for full-text review. Among them, 3 12 articles met the selection criteria and were included in the study.
The guide suggests that RAND/ UCLA should be used to obtain it. This method is to synthesize scientific research evidence and expert opinions, and finally experts vote to reach an agreement.
Why use this method? As the "gold standard" of evidence-based medicine, strictly designed randomized clinical controlled trials are often difficult to obtain or provide sufficient evidence in detail due to various restrictions. Therefore, it is a widely adopted method to combine the best scientific evidence available with the collective judgment of experts to produce the most appropriate and executable statements or guidelines.
In this review, the suitability of sleep time is divided into appropriate (that is, the expected health benefits exceed the expected negative effects), inappropriate (that is, the expected negative effects exceed the expected health benefits) and uncertain.
The appropriateness scale is divided into 1~9, where 1 stands for "very inappropriate" and 9 stands for "very appropriate". 1~3 is inappropriate, 4~6 is uncertain, and 7~9 is appropriate. If more than 20% of the expert group (that is, 3 members of 18) disagree, it is considered that there are differences of opinion. The final evaluation criteria are determined as follows:
"Appropriate": the expert members scored 7 ~ 9 points unanimously; "It may be suitable for some people": there are differences among more than four members of the expert group;
"Unlikely": Less than three experts think it is appropriate.