Who stole my sleep?

nearly 90% of Internet users are used to playing with their mobile phones before going to bed, with an average time of 65 minutes. 58% of the post-95’s spend an average of 80 minutes playing their mobile phones before going to bed. In addition to this group, different people have different reasons to stay up late. Here, Xiaobian briefly summarizes four types of “extremely poor students”. Dare to ask young people, which category do you belong to?

Type one of “extremely poor students”: they refuse to sleep at night and can’t wake up during the day

I don’t sleep at night, but I can’t sleep during the day. Drawing / Huang Wenyan

Knowing that it’s boring to brush your cell phone, but you can’t control yourself. The most terrible thing is that you always feel awake at midnight! At the same time, I worked hard to stay up late, while I was diligent in skin care. Chat, brush micro blog, visit some treasure, chase drama, read e-books, play games… In short, I don’t want to sleep! The immediate consequence of the next day is that you can’t open your eyes and get out of bed.

Type 2 of “extremely poor students”: high work pressure and poor sleep quality

The work pressure is big, the sleep quality is poor. Drawing / Huang Wenyan

According to the 2018 white paper on Chinese Internet users’ sleep, Beijing, Shanghai, Guangzhou, Shenzhen and other first tier cities are under great pressure. Young people in Beijing have the shortest sleep time, with an average of less than 7 hours. The employees in financial industry, service industry and government agencies had the worst sleep quality. Among them, the sleep quality of people engaged in finance is lower than the overall level of 67%!

Type three of “extremely poor students”: staying up late to study and unable to extricate themselves

Stay up late and study hard. Drawing / Huang Wenyan

I believe that we are not unfamiliar with the topic of pupils staying up late to do homework. Some media disclosed that many primary school students often stay up late to do homework until 12 o’clock, even have no time to play. Xiaobian can’t help but sigh that the pupils are really strong now. I guess there are still some people who are tortured by papers, right? Often think about the end of time, but only two lines of writing?

Type 4 of “poor students”: how can the God of sleep sleep sleep

The God of sleep can’t sleep. Drawing / Huang Wenyan

I’m afraid the characteristics of these students are that they are sleepy in spring, summer, autumn, winter, work, study, sitting and doing everything. It seems that they can do nothing but sleep.

To achieve these four points is a healthy sleep

Adults had better choose to sleep around 10 o’clock in the evening, which is the best time to sleep. At the same time, sleep is a continuous process, if the sleep process often wake up or it is difficult to maintain a long time, it indicates that there is a problem with sleep. In addition, sleep quality and sleep structure are also important. Sleep can be divided into two forms: non dream sleep and dream sleep occur alternately at night. The alternation is called a sleep cycle, which is about 90 minutes for adults and 60 minutes for children. A night’s sleep takes about four to five cycles to complete. Some people sleep for a long time, lie down and fall asleep, and still want to sleep after waking up, which indicates that his sleep quality is poor and needs to be extended to supplement. Such sleep is not healthy. At the same time, we should also see whether the sleep structure and proportion of deep sleep and dream are appropriate. If the proportion of deep sleep is too small, shallow sleep time is too long, it indicates that the quality of sleep is not good.

Decipher the length of sleep the human body really needs

We all know that good sleep is essential to keep fit. But the more sleep, the better. According to the French online women’s magazine aufeminin, a new US study has revealed how much sleep people of every age group really need.

The results show that children under 3 years old need 14 to 17 hours of sleep a day, and children aged 4 to 11 need 12 to 15 hours of sleep. It is particularly important to note that children between 1 and 2 years old should have 11 to 14 hours of sleep.

As we get older, the body needs less sleep. Children aged 3 to 5 in kindergarten need 10 to 13 hours of sleep, school-age children between 6 and 13 years old need 9 to 11 hours of sleep, and children of 8 to 10 years of age only need 8 to 10 hours of sleep.

In adulthood, the body needs less sleep: people before the age of 18 to 64 only need 7 to 9 hours of sleep a day, while for people over 65 years old, 7 to 8 hours is the ideal sleep time.

Due to the differences in personal conditions, it is difficult to say how much sleep each person needs. We need to make adjustments according to various physical indicators, and finally find the most suitable sleep pattern for ourselves.

If we feel sleepy after the length of sleep we need for our age, it may also be because we are not very comfortable with our current sleep environment, the researchers said.

Don’t worry if you don’t sleep well! Self adjustment can also improve sleep

1. The amount of sleep time depends on the patient’s waking state the next day.

2. Regular aerobic exercise in the morning or afternoon is helpful for sleep.

3. Before going to bed, avoid strong stimulation, dim the light, take a hot bath to relax, avoid exciting activities (except of course sexual activities), avoid terrifying books or movies, and avoid arguing with people.

4. Avoid tea, coffee and wine, especially in the afternoon or evening; Don’t smoke before going to bed.

5. Arrange work and sleep hygiene time rules: take time to deal with problems or thoughts in the mind at night, at least one hour before going to bed.

6. If you feel hungry before going to bed, eating a small amount of food can help you sleep.

7. Make the bedroom as quiet and dark as possible, and keep the bedroom temperature suitable.

8. If you can’t fall asleep soon, you should get up immediately and go to another room to do some relaxing activities to avoid feeling frustrated.

9. If you wake up in the middle of the night, don’t look at the clock and continue to turn to sleep; It’s better not to put clocks in the bedroom.

10. Getting up and resting regularly is beneficial to the formation of biological clock.

11. Do not have a nap or nap during the day, otherwise you will reduce the sleepiness at night and the time you want to sleep.

12. As long as the alertness and activity ability are good during the day, it means that you have enough sleep at night.