Hello everyone! You know what? Today is World Sleep Day. Sleeping is a basic physiological function of human beings. Good sleep not only eliminates fatigue and restores energy, but also plays a crucial role in maintaining physiological functions, improving metabolism, promoting growth and development, and enhancing cognition and memory.

According to the "Core Information and Interpretation of Sleep Health", the required sleep duration varies among young people of different ages and varies from person to person. Generally speaking:

• Infants aged 0-3 months need 13-18 hours per day;

  
  

  Infants aged 4-11 months, 12-16 hours;

  
  

  1-2 year old children 11-14 hours;

  
  

  10-13 hours for preschool children;

  
  

  8-10 hours for primary and secondary school students;

  
  

  Adults spend 7-8 hours;

  
  

  Elderly people spend 6-7 hours.

• Adults are recommended to go to bed between 10-11 pm at night

  
  

  Wake up at 6-7 am in the morning;

  
  

  Elderly people are recommended to go to bed at 10-11 pm at night

  
  

  Wake up at 5-6 am in the morning.

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Although it is an official recommendation time, there are still a few that can be achieved! In this era of informatization, both the elderly and young people are the army of staying up late.

Good sleep quality is the key to healthy sleep. Good sleep quality typically manifests as:

• Sleep time within 30 minutes (children under 6 years old within 20 minutes);

  
  

  Waking up no more than 3 times at night and being able to fall asleep again within 20 minutes after waking up;

  
  

  After waking up, feel energized, happy, energetic, and focused.

活力满满每一天

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

• Develop a regular sleep schedule, maintain moderate physical exercise, avoid prolonged sitting, and moderate sun exposure.

  
  

  
  

  
  

  According to personal habits of maintaining appropriate light intensity during European environmental training, it is advisable to keep the indoor temperature between 20 ℃ -24 ℃ and the air humidity between 40% -60%, and frequently open windows for ventilation.

  
  

  
  

  
  

  Mattresses should be relatively solid and not excessively soft or collapsed. Pillows should be of moderate height, and bedding should be clean and dry.

  
  

  
  

  
  

  Using mindfulness, relaxation training, cognitive adjustment and other psychological counseling techniques, as well as taking a shower and soaking feet before bedtime, can all help with sleep.

  
  

  
  

  
  

  Avoid staying up late, drinking alcohol and tea before bedtime, avoid overeating and staying up late for dinner, and try not to use your phone before bedtime.

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