March 21st is World Sleep Day. Recently, the topic of sleep has been discussed more and more. According to CCTV news reports, the “China Sleep Research Report (2022)” was released on March 18.It shows that in the past 10 years, Chinese people have fallen asleep more than two hours later, and the average sleep time has decreased from 8.5 hours in 2012 to 7.06 hours in 2021.
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The survey shows that only 35% of Chinese people get enough sleep for 8 hours, and new mothers, students, and professionals have serious sleep problems.
Factors that affect sleep duration include: sleep procrastination caused by watching mobile phones or the Internet, work or study time crowding out sleep time, and the impact of sleep disorders such as insomnia.
Guo Xiheng, director of the Respiratory and Sleep Center of Beijing Chaoyang Hospital, suggested that everyone should go to bed between 10:00 and 11:00, no more than 12:00 at the latest, and the sleep time should preferably be maintained at 7 to 8 hours.
When you wake up and feel full of energy, it means your sleep is healthy.
According to experts, sleeping less than 6 hours a night for a week will lead to changes in more than 700 genes in the body. Long-term lack of sleep can even increase the risk of cardiovascular and cerebrovascular diseases, depression, diabetes and obesity.
Medically, the definition of staying up late is controversial, but from the perspective of biological rhythm and endocrine, it is generally believed that sleeping after 23 o’clock is considered staying up late.
Therefore, reasonable arrangements for work and study time, moderate exercise, creating a friendly sleeping environment, and developing good work and rest habits can help you sleep well.