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Sleeping more does not mean sleeping well. What is the basis for judging sleep quality? Sleep time standard for 1-65 years old

Time:2022-12-03 12:40:46 source:psychiatricethics.com author:Anxiety disorder Read:708次
Sleeping more does not mean sleeping well. What is the basis for judging sleep quality? Sleep time standard for 1-65 years old

Recently, I saw a post about sleep on a certain platform. I thought it was interesting and could be shared with you as a typical case: The protagonist of the post is a girl who pays great attention to sleep and lies in bed on time at ten o'clock every night. I woke up at 7:00 the next morning and slept for about 9 hours. If I didn’t get enough sleep, I felt I owe myself, but even if I slept for a long time, I woke up the next day and felt very tired, not that kind of full. state of energy. But girls' boyfriends are the opposite. Sometimes they stay up late until the early morning, and then sleep until seven or eight o'clock. Sometimes they can go to bed around eleven o'clock and wake up at ten o'clock the next day. After getting up, they seem to be fully charged. mobile phone, full of energy. Therefore, girls have doubts. Is there any scientific basis for going to bed early and getting up early to maintain sufficient sleep time? What kind of sleep is good quality sleep?

Sleep more ≠ sleep well

According to a study published by the European Society of Cardiology, sleep Too long or too short time will have adverse effects on health. The most suitable sleep time reference for most people is: 8 hours of sleep at night, and no more than 1 hour of nap time during the day, preferably about 30 minutes. A domestic study also found that sleeping too long will increase the risk of diseases such as cardiovascular diseases, affect blood pressure, hinder the function of the nervous system, and sleep too long will affect regular meals, and will also cause certain damage to the digestive system. impact and injury. And the sleep time is too short, laying hidden dangers for health. Long-term lack of sleep can lead to brain cell damage, memory decline, cognitive function damage, endocrine disorders, depression and anxiety and other emotional problems. If it is a teenager, it may also affect physical development. .

Criteria for judging sleep quality?

A good sleep can refer to the following factors: 1. Sleep should be continuous and stable, rather than put together several hours in a day, and the number of waking up in the middle of sleep should not be more than 2 times. 2. Time to fall asleep. It is normal to fall asleep within 30 minutes. If you are unable to fall asleep after half an hour, it may indicate that there may be problems with falling asleep. 3. Maintain adequate sleep time. Due to individual differences, there is no uniform standard. Whether you can restore physical strength, energy, and refreshment after waking up is the reference standard.

1-65-year-old sleep time reference standard for different age groups

After the baby is born, in addition to eating and sleeping, the sleep time can be Up to 16 hours, on the other hand, the elderly can keep getting up at 5 o'clock every day, and often talk about being unable to sleep. This is because people in different age groups have different sleep time required by the body. You can refer to the table and choose the appropriate sleep time according to your age. It is not necessarily correct to strictly implement the standard. The actual situation, sleep time a little more or less does not have much effect.

What are some common sleep problems?

Difficulty falling asleep, waking up easily, inability to fall asleep, lethargy, light sleep, poor sleep continuity, multiple dreams, disturbed sleep rhythm, etc.

What should I do if I have trouble sleeping?

The first step is to exclude external factors: light, sound, temperature, mosquito bites, noise, beds, etc. Are these external factors affecting sleep? Step 2: Eliminate disease factors: Whether there are other diseases in the body, such as headache, stomach pain or itching, etc., you can go to the hospital for a comprehensive examination to rule out physical disease factors. The third step is to do some things that help sleep: for example, you can exercise properly to use up excess energy in your body, put down your mobile phone an hour before going to bed at night, prepare your brain for sleep, soak your feet and drink a glass of milk, Dim the light in the house, etc. The fourth step is to see a psychiatrist: If you have excluded external environmental factors and your own physiological diseases, the sleep problem still does not improve. It is recommended to go to a psychiatrist. It is likely that there are mental and psychological problems. For example, anxiety and depression can also lead to problems such as insomnia, and mental problems are difficult to find and scientifically diagnose in other departments. In one's life, nearly one-third of the time is spent in sleep. Sleep problems will have a great impact on people's physiology and spirit. According to clinical feedback, more than 70% of the mental The first symptoms of such problems include sleep problems. If you feel that your sleep is not good, and you suspect that you have emotional problems such as anxiety and depression, you can download the Enen Psychological Scale to evaluate it, or forward it to you privately!

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