Old people should go to bed before 12 every night. Sleep for 7 hours or even 5.5 hours at night is enough. According to the data released by the Alzheimer's Association, the aging of the brain can be delayed for two years for the elderly who sleep less than seven hours a night.
Long-term sleep for more than 7 hours or lack of sleep will lead to inattention and even Alzheimer's disease, thus increasing the risk of premature death.
Suggestion: The most common sleep problems of the elderly are dreaminess and insomnia. Many dreams are due to the deterioration of brain function in the elderly; Insomnia is mostly caused by the decrease of melatonin secretion in the body, and melatonin is one of the important factors that determine sleep in the body.
Guo Xiheng suggested that elderly people with poor sleep quality at night should develop the habit of taking a lunch break, and the time should not exceed 1 hour. Otherwise, the central nervous system of the brain will deepen the inhibition, promote the relative reduction of cerebral blood flow, slow down metabolism in the body, and easily lead to discomfort after waking up, and even more drowsiness.
(2) Adults aged 30-60: Sleep about 7 hours a day.
Adult men need 6.49 hours of sleep time, and women need about 7.5 hours, and should ensure "quality sleep time" from 10 to 5 am. Because it is easy for people to reach deep sleep at this time, which helps to relieve fatigue.
A 22-year follow-up study of 2 1000 adults in Finland found that the mortality rate of men who slept less than 7 hours was 26% higher than that of men who slept 7-8 hours, and that of women was 2 1% higher. The mortality rate of men who sleep for more than 8 hours is 24% higher than that of men who sleep for 7-8 hours, and that of women is 17%.
Suggestion: If people of this age lack sleep, it is mostly related to bad habits such as mental decline or overeating caused by stress. Guo Xiheng reminded that in addition to relieving stress as much as possible, you can also work hard in the bedtime environment.
Such as noise reduction, ventilation and proper shading. , and choose a pillow with a height of 10~ 15 cm and moderate hardness. People who still don't get enough sleep can also make up their sleep by taking a lunch break 1 hour.
(3) 13 ~ 29-year-old young people: sleep about 8 hours a day.
Teenagers of this age usually need to sleep for 8 hours every day. They should follow the principle of going to bed early and getting up early to ensure a deep sleep around 3 pm. At ordinary times, make sure to sleep 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 sleep time is too long, it will disturb the body's biological clock, lead to listlessness, affect memory, miss breakfast, and lead to eating disorders.
Suggestion: Young people are used to staying up late, which will directly affect their mental state the next day, easily damage their skin and cause problems such as acne, acne and chloasma.
Staying up late for a long time will also affect endocrine, leading to decreased immunity, colds, gastrointestinal infections, allergies and so on. Even mental symptoms such as forgetfulness, irritability and anxiety appear. Therefore, the most important thing for young people is to regulate their own lives. Don't eat before going to bed 1 hour, and take a nap for half an hour at noon, which is more beneficial to their health.
(4) Children aged 4 ~12: Sleep 10 ~ 12 hours every day.
It is necessary for children aged 4 ~ 10 to sleep 12 hours every day, go to bed around 8 o'clock every night, and try to take a nap at noon. Older children sleep 10 hours, or even 8 hours is enough.
Li Haiying, deputy chief physician of Pediatrics Department of Capital Institute of Pediatrics, told the reporter that if children don't get enough sleep, they will not only feel depressed and have low immunity, but also affect their growth and development. However, she warned not to sleep too long. If it exceeds 12 hour, it may lead to obesity.
Suggestion: Children basically have no sleep disorder, as long as they create a good environment. Don't eat before going to bed, and there should be no bright lights or exciting music in the bedroom.
It's best to make a timetable with your child to urge your child to sleep on time; Let the children do some preparations before going to bed, such as brushing their teeth, washing their faces and making the bed. This process seems simple, but it is suggesting that the child should go to bed.
(5) 1 ~ 3 years old children: every night 12 hours, two or three hours during the day.
Children should ensure 12 hours of sleep every night and need to make up for two or three hours during the day. The specific sleep time can be determined according to your own sleep rhythm. For example, some babies are used to going to bed near noon and late afternoon.
Suggestion: Babies of this age are prone to get too excited and affect their sleep. Sometimes, they fall asleep, but their brains are still active; When sleeping, I often grind my teeth, kick the quilt and wet the bed.
These will affect the baby's brain and physical development. Therefore, parents are advised to give their baby a warm bath 1 hour before going to bed to relax the whole body; Telling a short story or playing some relaxing music can also help you fall asleep.
(6) 1 infant under one year old: every day 16 hours.
Babies under/kloc-0 need sleep time most, about 1 6 hours a day. Sleep is an important period for the growth and development of small-month-old babies, so sleep time must be guaranteed.
Suggestion: Most of the baby's sleep problems are caused by calcium deficiency, daytime fright and digestive dysfunction. Some children can't sleep well at night because they sleep too much during the day.
In this regard, parents should pay attention to calcium supplementation and scientific feeding for their children; Also try to ensure the integrity of your baby's sleep at night. It is not advisable to feed or change diapers frequently at night, especially after midnight, because small-month-old babies secrete hormones the fastest in the latter half of the night.
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