Your age should sleep a few hours a dayUpdated: 2016-5-24 6:50:27 Views: 1097
<< >> According to South Korean Chosun Ilbo reported that the US survey showed that the average sleep time is too short or too long will lead to increased incidence of chronic diseases.
US Centers for Disease Control and Prevention (CDC Population Health Research Jennifer Crawford research team, said, sleep less than 6 hours per day than those who sleep 7-9 hours of people suffering from heart disease, diabetes, stroke and obesity higher prevalence of chronic diseases. more than 10 hours of sleep a day who suffer from a higher risk of chronic diseases.
In addition, South Korea within a university hospital research team to more than 2,600 healthy adults 40-70 years of age, has tracked three-year study. The results show, including nap time into account, the average daily sleep less than six hours of adult 30% of people are diagnosed with metabolic syndrome. this sleep time than normal incidence of 6-8 hours a crowd of 41%.
Seoul Sleep Center president said that in order to prevent metabolic syndrome and similar diseases, and other methods need to avoid overeating by making the right amount of aerobic exercise to make the appropriate adjustment is very important, habits included daily nap ensure 7-8 hours of sleep to prevent adult disease is also very important.
Best sleep at different ages there a difference?
60 years of age or older: 5.5 to 7 hours sleep per day
Elderly people should go to bed at 12 o'clock every night before going to sleep at night time is 7 hours or 5.5 hours is enough. Alzheimer's Association released data show that nightly sleep restriction within 7 hours in the elderly, and brain aging It may be deferred for 2 years.
But the long-term are more than seven hours of sleep or lack of sleep may lead to inattention, there may even lead to dementia, thereby increasing the risk of premature death.
Recommendation: the elderly are most common sleep problem is insomnia, dreams and the elderly is due to deterioration of brain functions, insomnia due to a decrease in melatonin secretion in vivo, melatonin is one of the important factors that determine the body's sleep night's sleep. poor quality of the elderly, it is best to develop the habit of lunch break, the time not more than one hour. otherwise, the brain central nervous system would be suppressed, so that reduced blood flow in the brain, the body's metabolism slows down, and very easily lead after waking up uncomfortable, and even more sleepy phenomenon.
Adults 30 to 60 years: sleeping around 7 hours per day
Adult men need 6.49 hours of sleep time, women need about 7.5 hours, and should ensure that 22:00 to 5:00 in the 'high-quality sleep time.' Because people easy to achieve at this time of deep sleep, help relieve fatigue.
A 22-year follow-up study in Finland for 21,000 adults found that men sleep less than seven hours, 7 to 8 hours sleep than men higher likelihood of death by 26%, 21% higher than women sleep more than 8 hour male, 7 to 8 hours of sleep than men 24% higher likelihood of death, 17% higher than women.
Recommendation: If people in this age group lack of sleep, and mental loss, or overeating and other bad habits caused by pressure on our except relieve stress, but also up and down in the environment should do something to sleep, such as noise reduction. to indoor ventilation, etc., while moderate hardness choose their own pillow people are still not enough sleep can also be a 1-hour lunch break by way make sense.
Young people aged 13 to 29: sleep eight hours a day
Young people in this age usually need to sleep eight hours a day, and to follow the principle of the early hours, to ensure that around 15:00 into the deep sleep. Normally should ensure that no later than 24 o'clock to go to bed as early as 6:00 to get up, try not to sleep late on weekends.
Because the sleep time is too long, it will disrupt the body clock, resulting in lack of energy, affecting memory, and miss breakfast, cause eating disorders.
Recommendation: more young people the habit of staying up late, it will directly affect their mental state the next day, and easy to damage the skin, to acne, acne, melasma and other issues.
Long-term stay up late will also affect the endocrine system, leading to decreased immunity, colds, gastrointestinal infections, allergies, and this will find the door, but there will be forgetfulness, irritability, anxiety and other psychiatric symptoms. Thus, young people are the most important to regulate their own lives, one hour before going to sleep do not eat, noon nap for half an hour, and more beneficial to the body.
Children 4 to 12 years old: sleep 10 to 12 hours a day
Children 4 to 10 years old sleep 12 hours a day is necessary to go to bed every night around 8 o'clock, noon nap as age and then some of the older children slept 10 hours, or even 8 hours is sufficient.
Experts, lack of sleep if the child will not only lack of energy, low immunity, but also affect growth and development. However, she cautioned, sleep time is not too long, if more than 12 hours, it may lead to obesity.
Recommendation: Children little sleep disorders, just to create a good environment on the line before going to bed do not eat, do not have the bedroom lights too bright or preferably more exciting music together and set a timetable for the children, urging them to sleep on time, sleep. let the children do some preparatory work before, such as brushing your teeth, wash your face, beds, etc., this process seems simple, but it is implied in the child, 'the bed.'
1-3 years old children: 12 hours per day twenty-three hours
Children every night to ensure 12 hours of sleep during the day and need to be supplemented twenty-three hours specific sleep time, according to their own sleep rhythm may be, for example, some baby used to close later in the noon and afternoon sleep a feel.
Recommendation: The baby at this age is easy to play too excited because sometimes affect sleep, they sleep state, the brain still in activity, fell asleep, but also often molars, Tipi, bedwetting, etc. These will affect the baby. brain and physical development.
Therefore, we recommend that parents give them 1 hour before bedtime baby a warm bath, relax, tell a little story or put some relaxing, soothing music, but also help to sleep.
Infants under 1 year of age: 16 hours a day
1 year old baby needs sleep most, about 16 hours a day. Sleep is an important period of growth and development of small-month-old baby, so sleep time must be guaranteed.
Recommendation: infant sleep problems are mostly due to calcium deficiency, daytime frightened, digestive disorders caused by having children sleep well at night because daytime sleep too much.
In this regard, parents should pay attention to the children calcium, scientific feeding, the need to try to ensure that babies sleep a full night, not feeding or changing diapers frequently at night, especially late at night, because of the small-month-old baby in the rest of the night hormone secretion fastest.
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