The requirement of human body for sleep is that young adults usually sleep 7-9 hours every night, children and adolescents increase 1-3 hours, and the elderly decrease 1-3 hours, which is the requirement of different age groups for sleep amount (time).
Sleep quality: fall asleep within half an hour and basically stay awake all night.
I can fall asleep within half an hour of going to bed, without waking up all night or once, intermittently or early; Don't dream less, don't dream more or have nightmares; Deep sleep is not like sleeping, or it is easily disturbed and awakened by the environment, which is a requirement for sleep quality.
The best sleep time: 12 from afternoon to 8 am.
The best sleep time for people should be 12: 00 to 8: 00 a.m., for the elderly1:00 to 7: 00 a.m., and for children 10 to 8: 00 a.m., which conforms to the law of the ebb and flow of yin and yang in nature. If you violate this law for a long time, you will be restricted by the law of the growth and decline of yin and yang in nature, and insomnia will occur.
How much do you know about the harm of insomnia? According to the survey, one third of people's life is spent in sleep. Sleep, as a necessary process of life, is an important part of body recovery, integration and memory consolidation, and an indispensable part of health. The World Sleep Organization has done a survey, and 27% people have sleep problems. In order to arouse people's awareness of the importance of sleep, March 2 1 was designated as? World Sleep Day? . What is the theme of this year's World Sleep Day of the International Foundation for Mental Health and Neuroscience? Mental health, good sleep? .
Xia Youchun, chief physician of the Department of Psychiatry of Taizhou Fourth People's Hospital, told the reporter that insomnia usually refers to a subjective experience that patients are dissatisfied with the time or quality of sleep and affect their social function during the day. Long-term insomnia can easily lead to hypertension and diabetes, and it can also lead to depression, anxiety and other diseases mentally. In addition, memory, thinking ability, imagination, creativity and attention will be reduced or dull, and it is easy to take risks and misjudge, such as decreased academic performance, reduced work efficiency and accidents.
Develop good habits of work and rest
? Many people? Talking about drug discoloration? I thought it was unhealthy to take sleeping pills, but it was wrong. ? In the interview, Xia Youchun introduced that there are many kinds of sleeping pills, most of which are harmless to people's health, and some of them are independent and can be used to help sleep. Patients with insomnia symptoms may wish to take sleeping pills under the guidance of a doctor to improve sleep and improve sleep quality.
Xia Youchun said that there are many factors leading to insomnia. In addition to physical illness, irregular working hours and inappropriate sleeping environment can lead to insomnia. Therefore, he suggested, first of all, adjusting lifestyle, developing good habits of work and rest, going to bed early and getting up early. Scientific use of air conditioning, too hot or too cold environment are the main reasons for insomnia.
In addition, for some young people, counting sheep and drinking can't promote sleep. Don't drink coffee or wine before going to bed, and don't do strenuous exercise. Soaking feet, half a glass of milk or a philosophy book all have hypnotic effects.
? Not only that, it is also necessary to keep a calm mind. ? Xia Youchun said that excessive mental burden often leads to insomnia. However, it should be noted that if insomnia is serious and accompanied by anxiety symptoms, you should go to the hospital in time to avoid affecting your health.
Hypnotic food ◆ Xiaomi, a common millet in life, contains a variety of vitamins, amino acids, fats and carbohydrates, and has high nutritional value. Millet is also rich in vitamin B 1. It is particularly worth mentioning that millet is rich in tryptophan, which can metabolize and produce 5- hydroxytryptamine, inhibit the excitability of the central nervous system and make people feel sleepy. Serotonin can also be converted into melatonin, which has sedative and hypnotic effects.
Tryptophan in milk is one of the eight essential amino acids for human body. It not only inhibits brain excitement, but also makes people feel tired.
◆ Fresh lotus root contains a lot of carbohydrates and vitamins such as calcium, phosphorus and iron, which has the functions of clearing away heat, nourishing blood and relieving annoyance. Can be used for treating insomnia caused by blood deficiency.
◆ Lotus seeds are fragrant and delicious, and have the effects of nourishing the heart and spleen, nourishing blood and calming the nerves. Taking sugar-boiled lotus seeds before going to bed every night will have a good sleep-helping effect.
Honey honey is rich in glucose, vitamins, magnesium, phosphorus, calcium and other substances, which can moisten and regulate the nervous system and promote sleep.
◆ Jujube is sweet and contains sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus and iron. Has the effects of invigorating spleen and calming nerves. Use 30 ~ 60 grams of jujube every night and add some water to help you sleep.