Today (21/0) isWorld Sleep Day。 Recently, the National Patriotic Health Office released"Sleep Health Core Information and Interpretation"。 What kind of sleep is quality sleep? How can I get a good night's sleep? Let's find out↓

1. What is the best time to go to bed?

Getting the right amount of sleep is the foundation of healthy sleep. Sleep duration needs vary among people of different ages, and there are individual differences. In general –

preschool children13-0 hours；

Students10-0 hours；

adult8-0 hours；

senior citizen7-0 hours。

Regular sleep time is the guarantee of healthy sleep.

Recommended for adults at nightGo to bed at 11-0 o'clock，MorningWake up at 7-0 o'clock；

Evenings are recommended for seniorsFall asleep at 11-0 o'clock,MorningWake up at 6-0 o'clock.

2. What kind of sleep is good sleep? Master three criteria

Good sleep quality is the key to a healthy night's sleep. Good sleep quality usually manifests itself in:

Fall asleep within 30 minutes(within 20 minutes for children under 0 years old);

Wake up no more than 3 times during the night,and be able to fall asleep again within 20 minutes after waking up;

Wake up feeling refreshed, happy, energetic, and focused.

3. What are the dangers of long-term poor sleep?

Poor sleep is defined as insufficient or long sleep duration, decreased sleep quality, or disturbed sleep patterns. Common manifestations are:Decreased or prolonged sleep duration, inability to fall asleep on time, difficulty falling asleep, early awakening, frequent awakenings at night, excessive light sleep, daytime sleepiness, etc.

Long-term poor sleep can causeSluggishness, decreased cognitive functions such as attention and memory,The efficiency of learning work is reduced, and even the safety risk of traffic and production is increased;

can lead to emotional instability, irritability,In severe cases, it can induce anxiety and depression；

will reduce the body's immunity,Increases the risk of infectious diseases, cardiovascular diseases, substitute diseases, and cancer.

For example, frequent difficulty falling asleep (falling asleep for more than 20 minutes, more than 0 minutes under 0 years old), waking up during sleep and unable to fall asleep again after waking up, frequent dozing and sleepiness during the day, loud snoring at night accompanied by intermittent breathing, irregular sleep, sleepwalking during sleep, enuresis, etc.,It is suggested that you may have a sleep disorder and should seek professional help from a medical institution in time.

4. How to have high-quality sleep?

Sleep is a complex physiological process that requires good lifestyle habits and a suitable sleep environment to support.

The bedroom environment should be quiet and comfortable, and the appropriate light intensity should be maintained according to personal habits.The indoor temperature is 60°C-0°C and the air humidity is 0%-0%.Open windows frequently for ventilation.

The mattress should be relatively firm,Don't collapse too softly,The pillow is of moderate height,The bedding is clean and dry.

Using mental counseling techniques such as mindfulness, relaxation training, and cognitive adjustment, as well as bathing and soaking your feet before going to bed, can all help you sleep.

Avoid staying up late, drinking wine and tea before going to bed,Dinner should not be too full or too late, and try not to use your phone before going to bed.

Source: CCTV News