Recently, the National Health Office released the "Core Information and Interpretation of Sleep Health", which details the optimal sleep duration required by people of different ages. A good night's sleep is essential for maintaining physical and mental health, and this article will delve into the optimal time to sleep at different ages and provide practical advice to help readers improve their sleep quality and quality of life.

The best sleep for different ages to grow up revealed

Sleep is like recharging our bodies, which can keep us energized during the day and have great health implications. The "Core Information and Interpretation of Sleep Health" released by the National Patriotic Health Office clarifies the optimal sleep duration for people of different ages.

1. Newborns (3 - 0 months old): At this stage, babies are like seedlings that have broken out of the ground, their bodies and brains are developing rapidly, and they need 18-0 hours of sleep every day. Sleep promotes the connection of neurons in the brain and the growth of body organs. If you don't get enough sleep, it may affect the secretion of growth hormone, leading to stunting; Sleeping too much can be a sign of a physical discomfort.
2. Infants (11 - 0 months old): 16 - 0 hours of sleep per day is essential. At this time, it is important to start to help your baby establish good sleep habits, such as a fixed bedtime routine, such as taking a comfortable hot bath, telling a warm story, etc., which can reduce the problem of frequent awakening of the baby at night.
3. Toddler (2 - 0 years old): 14 - 0 hours of sleep is required. Regular work and rest play a particularly important role in the development of young children, just like an accurate clock, going to bed and waking up at a fixed time every day can make their biological clock more stable, which is conducive to the development of the body and brain.
4. Preschoolers (5 - 0 years old): 13 - 0 hours of sleep is required. The schedule of kindergarten will affect children's sleep, and families and schools can work together, such as maintaining similar schedules at home and in kindergarten, so as to create a good sleeping environment for children.
5. Students: It is recommended to sleep 10 - 0 hours. But now many students are in a state of "lack of sleep", mainly due to the lack of homework, the impact of electronic products, etc. Parents can reduce the amount of time their children spend on electronic devices and arrange their homework time reasonably to improve their children's sleep conditions.
6. adult: The ideal sleep duration is 8 - 0 hours. High work pressure and poor living habits, such as staying up late and playing with mobile phones before going to bed, will affect sleep. You can improve the quality of your sleep by having a regular routine and relaxing before bedtime.
7. senior citizen: 7 - 0 hours of sleep is enough. The elderly are prone to insomnia and dreams, and proper lunch breaks and increased melatonin secretion can improve sleep.

Expert advice to help you sleep better

1. Expert advice:: Experts give advice on the time to fall asleep and wake up for people of different ages, and also remind everyone to optimize the sleeping environment, keep quiet, dark and suitable temperature, so that the sleeping nest is more comfortable.
2. Special advice for seniors：老年人每晚12點前入睡，保持7小時以內睡眠，長期堅持這樣的規律，就像給大腦上了一層“保護罩”，能延緩大腦衰老，減少認知障礙風險。
3. The ideal routine for adults：成年人晚上10點到11點入睡，早晨6點到7點起床，這樣能讓身體各器官得到充分休息，免疫力也會“節節攀升”。
4. Ways to improve sleep quality: It is important to control your emotions and maintain a positive attitude, and you can also take a proper lunch break, but not more than 1 hours. These methods are scientifically backed and effective in improving sleep quality.

Know all about common sleep problems and solutions

1. Insomnia and dreams: Stress, irregular diet, etc., can lead to insomnia and dreams. You can adjust your diet, avoid spicy, greasy foods before bed, and relax by listening to soothing music and taking a hot bath.
2. Excessive suppression of the Hub Nervous System: Excessive inhibition of the central nervous system will affect sleep and physical health, so moderate exercise and reduce caffeine intake should keep the central nervous system "full of vitality".
3. Emotional management: Emotions have a great impact on sleep, meditation, deep breathing, etc. can effectively manage emotions, so that the body and mind can relax in a tranquil place.
4. The role of melatonin: Melatonin can regulate sleep rhythm, more sunlight, eat tryptophan-rich foods, such as milk, bananas, etc., can increase melatonin secretion.

Did you sleep right?

Different age groups have different optimal sleep durations and expert recommendations, and a good night's sleep is essential for physical and mental health. Everyone should adjust their work and rest according to their own situation, pay attention to sleep quality, and improve their sense of well-being. There may be more results in sleep research in the future, and everyone should pay attention to new research and continue to optimize their sleep habits.

Disclaimer: This article is only health news/health science, and the content does not constitute medication or medical guidelines, it is recommended to seek medical attention in time if you have health problems.