The length of sleep can also determine life span
people must sleep 8 hours a day? According to the American Cancer Association survey, people who sleep 7~8 hours a night have the longest life expectancy, and 80% of those who sleep less than 4 hours per night are short lived. But Guo Xiheng, director of the sleep respiratory disease diagnosis and treatment center of Beijing Chaoyang Hospital, also pointed out that the best sleep time in different ages is different and should be scientifically sleep according to its own age.
sleep length determines how many hours a person should sleep per day
60 years old: sleep 5.5~7 hours a day
the old man should sleep at 12 points per night, sleep at night for 7 hours, or even 5.5 hours. Alzheimer's disease data show that elderly people who sleep within 7 hours per night can delay their aging for 2 years. And long-term sleep for more than 7 hours or lack of sleep can lead to poor attention, or even Alzheimer's disease, which increases the risk of early death.
suggest that the most common sleep problems of the elderly are dreams and insomnia. Many dreams are due to the deterioration of the brain function of the elderly. Insomnia is caused by the reduction of melatonin production in vivo. Melatonin is one of the important factors determining sleep in vivo. Guo Xiheng suggested that the elderly who had poor sleep quality at night had better form a nap habit, and the time should not exceed 1 hours. Otherwise, the central nerve of the brain will be deepened, and the blood flow in the brain is relatively reduced and the metabolism in the body slows down, and it is easy to cause discomfort and even more sleepiness after waking up.
30~60 year old adults: sleep 7 hours a day
adult men need 6.49 hours of sleep time, women need 7.5 hours or so, and should guarantee the "good sleep time" from 10 pm to 5 o'clock in the morning. Because people can easily reach deep sleep at this time, which helps relieve fatigue. A 22 - year study of 21 thousand adults in Finland found that men who slept less than 7 hours were 26% more likely to die than men who slept 7~8 hours, 21% for women, and 24% for men who slept for more than 8 hours, 24% higher than men who slept for 7~8 hours, and 17% higher for women.
suggest that people who lack sleep during this age group are related to bad habits such as mental deterioration or overeating caused by stress. Guo Xiheng reminded, in addition to the best possible relief of the pressure, but also in the bedtime environment, such as reducing noise, ventilation, appropriate shading and so on, and choose 10~15 cm high, soft and moderate pillow. Those who still don't get enough sleep can make up for 1 hours by taking a nap.
13~29 years old young people: sleep for about 8 hours a day
this age group of teenagers usually need to sleep 8 hours a day, and follow the principle of early sleep and early to get into deep sleep at about 3 o'clock in the night. Usually, you should ensure that you get up at 24, go to bed at 6, and try not to sleep late at weekends. Because sleeping time is too long, it will disrupt the body's biological clock, resulting in mental depression, affecting memory, and will miss breakfast, resulting in eating disorders.
advice: young people are more accustomed to staying up late, which will directly affect their second days of mental state, and easy to make skin damage, acne, acne, chloasma and other problems. Long term stay up the night will also affect the endocrine, resulting in the decline of immunity, cold, gastrointestinal infection, allergies and so on will be found, more likely to appear forgetful, irritable, anxiety and other mental symptoms. Therefore, the most important thing for young people is to regulate their lives. Don't eat for 1 hours before going to sleep.
4~12 years old children: sleep 10~12 hours a day,
4~10 years old children sleep 12 hours a day is necessary, go to bed around 8 o'clock each night, and take a nap as much as possible at noon. The older children sleep for 10 hours, or even 8 hours. Li Haiying, deputy director of the Pediatrics Department of the capital Pediatrics Institute, told reporters that if the children were not enough to sleep, they would not only be depressed and immune, but also affect the growth and development. But she warned that sleeping time should not be too long. If more than 12 hours, it may lead to obesity.
suggest that children do not have any sleep disorders, so long as they create a good environment. Do not eat before bedtime, do not have bright lights or more exciting music in the bedroom; it is better to set a timetable with the children, supervise them to sleep on time, and let the children do some preparation work before bedtime, such as brushing teeth, washing face, arranging the bed, and so on, this process seems simple, but it implies "sleep" in the child.
1~3 year old children: 12 hours per night, two or three hours in the day,
to ensure 12 hours of sleep every night, and another two or three hours in the day. Specific sleep time can be determined according to their own sleep rhythm, for example, some babies are accustomed to sleep at noon and late afternoon.
suggest that children in this age group are prone to sleep because they are too excited. Sometimes they get into sleep, but their brains are still active; they fall asleep, often grinding their teeth, kicking, and wetting beds. These will affect your baby's brain and body development. Therefore, it is suggested that parents give them a warm bath and relax the whole body 1 hours before they go to bed; a little story or relaxing, relaxing music is also helpful to sleep. Infants under the age of
1: 16 hours a day,
1, and infants under the age of age need the most sleep time, about 16 hours a day. Sleep is an important period for the growth and development of infants. Therefore, sleep time must be ensured.
advice: the sleep problems of babies are mostly caused by calcium deficiency, fright during the day, and disorders of digestive function, and too much sleep at night because of too much sleep during the day. In this regard, parents should pay attention to the child's calcium supplement, scientific feeding; also as far as possible to ensure the complete night of the baby sleep, not frequent night feeding or diaper change, especially in the latter half of the night, because the baby in the latter half of the night secretes the fastest hormone.