Sleeping 4 hours a day is enough?Don't trust!

Recently, Zhang Chaoyang, chairman and CEO of the Board of Directors of Sohu Company, said in the live broadcast that sleeping too much is harmful to people, and it is perfect for 4 hours a day. This topic subsequently on Weibo hot search, with a cumulative reading volume exceeded 1 billion times. At the same time, there are still many topics related to sleep, such as people with insufficient sleep, legs, arms "thick" and so on. Is it really enough to sleep for four hours? If you don't sleep enough, will the fat be picked up? ... Regarding these topics of sleep, Yangtze Evening News/Zi Niu Jiannan interviewed Liu Jiannan, director of the Department of Respiratory Department of Jiangsu Provincial Organ Hospital (Affiliated to Nanjing Medical University).

It's enough to sleep for 4 hours?

The sleep time everyone needs is different

Gu Ailing once said in the interview that she slept for 10 hours a day, and Zhang Chaoyang stated that she only needed to sleep for 4 hours. How long is the sleeping time is the healthiest time? Liu Jiannan said that the sleep time for everyone is different, and the time to sleep according to the physical condition of the individual. Generally speaking, babies sleep for a long time every day, can reach more than ten hours, and children will take about 9 hours. After adulthood, they will be shorter when they sleep, and normal adults will sleep for about 7-8 hours. After entering the old age, the sleep time will generally become shorter, and it may be enough for five or six hours.

But in reality, we also found that some people seem to be "talented", and sleeping for three or four hours a day, there is endless energy. "This situation may also happen, and it is an individual difference." Liu Jiannan said that if you only sleep for four hours, the next day is still very energetic and the memory is not bad, then it is indeed to him for 4 hours a day. enough. The appropriate sleep time varies from person to person, and it does not necessarily be forced to sleep. The main judgment is to see the "result" the next day. Sleep is enough to solve it, that is, good sleep.

The first two hours were deep sleep?

Sleep has its own cycle rhythm

Zhang Chaoyang also said in the live broadcast that the first two hours of sleep were deep sleep. After three hours, the human brain began to have various nightmares. Zhang Chaoyang said: "In the process of nightmares, people have no control to control, so why we often sleep well because we spend it on the nightmare."

Director Liu Jiannan said that this statement is not scientific, and our sleep has its own cycle rhythm. Our sleep is a process from shallow to deep. For adults, it is to enter deep sleep from light sleep, and then enter fast eye sleep. Such a process cycle is about two hours. After the end of a cycle, another new round of process from shallow to deep. If adults sleep enough time, without being disturbed by "external forces", there will be 4 to 6 such cycle processes in one night.

Deep sleep refers to the depth of sleep, and it is not easy to be awakened. It does belong to a relatively lack of sleep. In theory, increase the deep sleep time, can you "increase efficiency" for sleep. At the same time What about quality? Director Liu Jiannan explained that we cannot increase the time of deep sleep through "hard work". And, the more deep sleep, the better. If you sleep too much in depth, you may have a rather -leg syndrome or sleepwalking.

"The effort we can do is to reduce the problem of interfere with the rhythm of normal sleep." Liu Jiannan said, for example, if someone sleeps and breathe a syndrome, it will be suspended, suffocation and hypoxia as soon as you sleep. Status, this kind of sleep seems to sleep for a long time at night. In fact, it is frequently disturbed. There is not much time to enter deep sleep and poor sleep quality. Sleep problems need to be corrected.

Insufficient sleep, thicker legs and arms?

Poor sleep will make people enter a vicious circle

At the same time as the hot time for sleeping, there is also a study published in the international nutrition magazine "Nutrieents". The research found that the "fat meat" place is related to the sleeping time. More "thick". Liu Jiannan told the Yangtze Evening News reporter that lack of sleep, fat will pick the local length. This phenomenon does not have enough research in medicine, but from clinical observation, there are indeed many patients with poor sleep. Sleeping is not good, there may be a relationship of mutual cause and effect. The airway of obese patients is more narrow. In the case of flat lying, the ventilation is limited, and the "snoring" is more likely to occur. In severe cases, there will be a problem of sleep and respiratory suspension. Because the quality of sleep at night is poor, there will be no spirit during the day. "Lazy" does not want to exercise, can't sleep well, does not want to move, does not want to move and worsen obesity.

At the same time, in addition to weight, the impact of poor sleep on people is still comprehensive. In addition to the mental difficulties, decreased physical strength, and inconsistency of the daytime that everyone can feel affecting learning, work and life, hormone disorders, endocrine system problems, affecting blood lipids, blood pressure, and blood sugar, decreased resistance will occur, and there will It is easy to get sick. Patients further aggravate sleep problems due to anxiety and depression because of sleep.

Can I only rely on sleeping pills?

Treatment first conducts behavioral adjustment

Director Liu Jiannan said that there are many clinical manifestations of sleep disorders, and there are common sleep difficulties. For example, after half an hour in bed, you can't fall asleep. Frequent awakening fingers more than twice in the evening. Falling asleep usually wakes up and falls asleep for more than half an hour, and so on. If there is the above situation, there are discomfort such as dizziness and weakness at the same time, and the cognitive ability during the day is reduced, which reduces the efficiency of learning and work, which is called sleep disorders. The causes of sleep disorders include factors that include physiological, psychological and environmental, and mental and emotional tension or physical diseases. They need to be conditioned and treated for different causes. Can't sleep well, can I only rely on sleeping pills? Director Liu Jiannan said it was not. For patients with sleep disorders, they should first try behavior adjustment as soon as possible. If it is difficult to fall asleep, you can drink a glass of milk before going to bed, or relax the spirit with some aromatherapy to help sleep. You can also change the habit of sleep. If you have difficulty falling asleep at night, don't sleep at noon during the day, so as to promote sleep at night. There are also reading before going to bed, or do something more relaxed. If these behaviors are not treated, consider using sleeping pills.

If there is no problem with sleep itself, but sleep disorders such as sleep apnea during sleep, the cause must be solved. "You can use the ventilator to open the patient's airway, let him ventilate normally, and help the patient to return to a normal sleep state." Liu Jiannan said.

Intern Cai Yufan

Yangtze Evening News/Zi Niu Journalist Yang Yan

Edit: Qin Xiaoyi

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