How much do you know about this "Sleep Revolution"?

"Who stolen the sleep of young people?" "There are more than 300 million people in China, there are sleep disorders" "The important thing is not to sleep for 8 hours, but the sleeping cycle of sleep", "playing mobile phone before bedtime will intensify fatigue" and other topics. Hot search shows that sleeping today has become a common issue for the attention of the whole people.

If you can't sleep well, it has become a pain point for the public

According to the "2022 Chinese National Healthy Sleep White Paper" released by institutions such as the China Sleep Research Association, 44%of young people 19-25 years old stay up late to zero, and the 19-35-year-old young age is the age of high incidence of sleep. It is a general pain point for young people.

根据前述白皮书显示，被调查的高中生平均睡眠仅6.5小时，初中生平均睡眠7.48小时，小学生为7.65小时，虽然相比“双减”之前睡眠时间有不同程度增加，但相比教育部《关于The notice of further strengthening the sleep management of primary and secondary school students "requires the sleeping time of“ primary school students, middle school students, and high school students to reach 10 hours, 9 hours, and 8 hours, respectively. There is still a small gap. It is worth noting that the white paper shows that more than 60%of the young people are investigated to play mobile phones, games and chasing dramas with sleep time, and only 27%of the surveyed teenagers compressed their sleep time to write homework, which also shows that using electronic products leisure and entertainment It takes more occupation of students' sleep time.

Researchers from the University of Rogers conducted a careful investigation of metabolic differences between night owls and early people found that people who like to stay up late may have greater risk of type 2 diabetes and heart disease. It is reported that this large -scale research conducted a tracking survey of 500,000 people for nearly 7 years. The results showed that the risk of night owls was 10%higher than those who got up early.

Do you know your biological rhythm and sleep type?

"Sleep Revolution" about physical rhythm

The "Sleep Revolution" tells us the type of sleep types is divided into early up early and late sleep types. If you are sleeping early, that is, people who like to get up early, your biological clock will be relatively faster; For those who are used to sleeping late, your creature clock will be relatively slow. We used to like to get up early (inheritance), get up early and go to bed early, and take a break for a few hours earlier than adults. After entering the adolescence, the biological clock delayed significantly backwards. (Influential factors: physiological changes, social, science and technology electronic products) After 20 years of age, we have passed the peak period when we sleep late, and the biological rhythm began to return to the genetic type. With the increase of age, biological rhythm began to move forward slowly.

The book mentioned 90 minutes as a sleep cycle (R90 scheme), sleep follow: sleep -wake -waking -sleep -wake -up mode, successfully transitioning from a sleep cycle to the next sleep cycle, and over time The passage of the passage gradually reduces deep sleep and increases rapid eyes movement until it wakes up in the morning.

If you are the same as most people, I hope to get about 8 hours of sleep every night, it is roughly equivalent to 5 cycles (7.5 hours) every night. For example: If you choose to get up at 7:30 in the morning, you should fall asleep at midnight. You should lie down and rest 15 minutes in advance, or how long you need to fall asleep, how long should I go to bed in advance? You can also do this: start with 5 sleep cycles per night, look at the effect after 7 days. If there are too many cycles, it can be reduced to 4. Conversely, if you don't sleep enough, you can increase to 6 cycles. You will know which cycle is best for you. Obtaining 35 sleep cycles a week is the most ideal. 28 (6 hours a night) ~ 30 sleep cycles are ideal.

Xiaobian reminds you to create a good sleep environment

Modify electronic device

Blu -ray stimulation emitted by electronic equipment will affect sleep

Sleep environment is simple, clean, neutral

Yin Lu, deputy chief physician of the Department of Traditional Chinese Medicine of Emergency Hospital, introduced that quilts of different colors can have different effects on sleep. The skin is the same as the eyes. When people close their eyes, the color of the quilt can stimulate the brain. Light -colored or white quilts can promote sleep; red quilts are easy to excite and make people nervous; green quilts can relax the tight spirit and make people feel peaceful. The orange quilt can keep people a sense of pleasure and is the first choice for the elderly; the blue quilt has the effect of sedation and ease of anxiety, suitable for people with strong stress.

Article integration source: "Sleep Revolution", People's Daily, Guangming.com

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