How long do you have to sleep on a daily basis? The U.S. National Sleep Foundation gives new sleep recommendations to people of all ages, based on the results of expert research.
Infants and young children: sleep rhythm to develop a critical period
Many people in the adulthood sleep problems, and finally found that due to young children did not develop good sleep rhythm caused by North People's Hospital Respiratory Medicine chief physician Han Fang said the newborn does not have the concept of day and night, according to the external environment gradually formed its own Of sleep rhythm.Children's sleep rhythm easily disturbed by disruption, such as this should be sleep sound or light, destroyed the normal sleep rhythm, its growth and development, intelligence, character formation will have a certain impact.
Han Fang suggested that as parents, we should learn to use different periods of different performance so that infants and young children in subconscious state know how to distinguish between day and night, try to protect the night's sleep time and quality of infants and young children is recommended to take supine sleeping position, to avoid prone Bit triggers the risk of sudden infant death from suffocation.
Children: Chronic sleep loss affects development
Children 6-13 years of age recommend adequate sleep for 9 to 11 hours. A child's shortness of one or two days does not cause problems. However, long-term lack of sleep can lead to chronic sleep loss, which can be very harmful to your health.
6-13 years old is the critical period of physical and mental growth and development, etc. Long-term lack of sleep, not enough rest, easy to affect the brain's creative thinking and ability, but also easy to affect the heart and liver development, to promote immunity and reduce immunity, Cause children suffering from cold and other diseases.
Sun Hongqiang, director of the Department of Sleep Medicine at Peking University Sixth Hospital suggested that children best determine a fixed sleep time, try to fall asleep before 9 pm, get up at 7 am and avoid excessive sleep.
Teenagers: Poor sleep or poor learning
Teenagers heavy burden of schoolwork, pressure to go to school, 'sleep late, get up early' lack of circular sleep, the formation of long-term sleep deprivation, Han Fang said sleep less likely to score good sleep deprivation for young people learning and memory function Great damage, and this damage is irreversible, often can not make up for by 'make up', so young people should try to protect 8 to 10 hours of sleep time.
For young people in learning period, parents should ensure that children have enough sleep time, to ensure regular sleep habits, do not give children too much homework burden, be careful not to over-study sleep more than loss. Weekends also do not damage the sleepy 'biological clock' due to tonic Sleep disorders.
Adult: avoid staying up late to prevent sudden death
According to a survey conducted by the American Association for the Study of Anti-Cancer, 80% of people who sleep less than 4 hours per night are short-lived. In recent years, the frequent occurrence of all-cause sudden death and sudden death causes more alarm bells to unscrupulously overhaul healthy adults.
Sun Hongqiang said that adults aged 18-64 recommend sleeping for 7 to 9 hours. However, long-term lack of sleep and poor quality can cause great health damage. This will not only increase the incidence of heart disease, stroke, diabetes, depression and The risk of obesity and other diseases, will also damage the health of the skin, causing endocrine disorders, rough skin, dry long spots, dark circles and other phenomena.
Advice adults to develop good sleep habits, try not to stay up late, for insomnia can relieve stress at bedtime feet or choose to drink a cup of hot milk to help sleep, daily lunch break 20-30 minutes.
Elderly: sleep less quality is higher
For the elderly over 65 years old, it is recommended to protect the sleep for 7 to 8 hours, Sun Hongqiang said that in fact the elderly really sleep less than younger, but reduced nighttime sleep, so to enhance the quality of sleep is the primary.
The quality of sleep in the elderly is affected by many factors, not only by the degradation of the biological clock, but also by its own medication too much and irregular life is also an important cause of sleep disorders. Therefore, the elderly should ensure that the law of daily life, should not eat Medicine, especially important is to ensure good state of mind, do more deep breathing, appropriate activities during the day, help to promote the quality of sleep at night.
How long to sleep in the end each day, in fact, there will be a lot of individual differences, adequate sleep is not entirely dependent on the time to measure, the important thing is the quality of sleep .Hong Hongqiang stressed that if sleep disorders continued for three months, their poor sleep , You should seek medical attention.
