However, according to incomplete statistics, the number of people with various sleep disorders in China is as high as 38.2%, which is higher than the global average of 27%.
Adults sleep for 7-9 hours, and the elderly over 60 sleep for 5.5-7 hours. Sleep time here usually refers to the total sleep time of a day. It can be found that with the increase of age, sleep time is indeed shortened.
Some people go to sleep at eight or nine in the evening, wake up at three or four in the morning, and then they can't sleep again and again, even all kinds of anxiety.
In fact, if the quality of sleep in the middle is good and the spirit is good during the day, then we can't simply think that there is insufficient sleep.
How to judge whether you sleep well?
1, you can fall asleep within 30 minutes.
It is recommended not to play computer or mobile phone before going to bed 1 hour. If this doesn't work, you can put off going to bed for a while until you really feel tired.
2. Wake up for more than 5 minutes every night for no more than 1 time.
If you wake up several times at night, turn over and sleep again, it doesn't mean there is something wrong. It is normal for people over 65 to wake up twice a night.
3. I can fall asleep again within 20 minutes after waking up.
After waking up 10 ~ 15 minutes, the body usually stays relaxed and it is easier to fall asleep again. Once this point in time has passed, the body will trigger a series of reactions to make you more and more awake.
In bed, I sleep 85% of the time.
If the subjective feeling is difficult to judge, it can be simply calculated by the sleep efficiency formula. Sleep efficiency = sleep time/time in bed. If the result is more than 85%, it is normal, and it is good to reach 90%.
Tips for "falling asleep quickly"?
1, breathe correctly, sleep well: 478 breathing method
Andrew, founder of Arizona General Medical Center? Dr. Weil invented a set of breathing methods-478 breathing method, which has a good effect on helping sleep and reducing stress.
The tip of the tongue is against the palate; Close your mouth, inhale through your nose (count 4), hold your breath (count 7), then exhale through your mouth (count 8), and repeat for 4 times.
2, the right time, sleep soundly
Try to avoid drinking 3 hours before going to bed; Fasting 2~3 hours before going to bed; Try to avoid physical exercise 2 hours before going to bed; Shower or soak your feet before going to bed 1~2 hours; Turn off electronic products 1 hour before going to bed.
3, the bedroom is comfortable to relieve fatigue
Keeping the temperature in the bedroom fresh and pleasant, choosing comfortable bedding, shielding noise and keeping dark and dreary ... Creating a comfortable bedroom environment can also help people fall asleep quickly.