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 do some work in the bedtime environment, such as reducing noise, 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 years old young people: sleep for about 8 hours every 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.
4.4 ~ 12 years old children: 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 don't have too 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.