How does it take to have a healthy night s sleep?

This must maintain a healthy living environment and sufficient, a sleep is okay, I hope to help you.

How does it take to have a healthy night's sleep? It's about going to bed on the spot, getting up on the spot, and that's the best.

Sleep needs vary from person to person, with the average adult needing 7-9 hours of sleep per day. However, 8 hours of sleep may not be right for everyone, as some people may need more or less sleep. Therefore, one fixed schedule does not work for everyone.

In addition to the length of your sleep, the quality of your sleep is also important. Here are some healthy sleep habits for locust wax:

Avoid electronics: Avoid using electronic devices such as mobile phones, tablets and TVs an hour or two before bedtime, as they can affect the quality of your sleep.

Control your diet and water: Drinking caffeinated beverages and drinking too much water can affect the quality of your sleep.

Overall, healthy sleep is a personal plan that a person makes according to their needs and lifestyle, and there are some basic sleep habits to follow in order to get better sleep quality.

Avoid excessive energy exertion: Avoid strenuous exercise or strenuous activity before bedtime, and it is best to take a relaxing rest 2 hours before bedtime.

2.Relax your body 30 minutes or more before sleep: You can help your body relax with relaxation techniques, light massages, jogging, etc., such as practicing yoga.

3.Avoid electronics: Electronic devices can affect your normal sleep cycle, so refuse to use any electronic devices before bedtime.

4.Appropriate vitamin supplementation: Supplementing vitamins with vegetables, seafood, fruits and other foods is very helpful for healthy sleep.

6.Create a comfortable sleeping environment: Choose a mattress that is right for you, control the sleeping environment to a comfortable temperature, air humidity and breathability, and avoid pillows that are too low or too high.

I don't agree with Zhang Chaoyang's statement, he himself has a problem with sleep. For normal people's sleep, from falling asleep, they will first enter a non-REM period of sleep, and non-REM sleep is divided into light sleep and deep sleep, and the proportion of deep sleep in the first half of the night is higher. However, deep sleep occurs according to the sleep cycle, not absolutely distributed in the first half of the night, and can also occur in the second half of the night.

And with the replacement of sleep cycles, there will also be dreaming sleep, and with the extension of sleep time, the sleep time of dreaming will gradually increase.

At the same time, the prolongation of sleep time will also lead to an increasing sleep cycle, in which a normal person will experience less than 5 cycles of sleep. Each sleep cycle for adults is 90 minutes, and during the course of a night's sleep, it takes 4 to 5 sleep cycles to complete a normal sleep. However, in the process of sleeping throughout the night, the first half of the night is mainly deep sleep, and the proportion of dreaming in the second half of the night is gradually increasing, which belongs to the physiological distribution characteristics of sleep time.

It's important to note that not all dreams are harmful to people, and sleep in the first half of the night and the second half of the night is equally important!

Therefore, for adults who are supposed to sleep 7 to 8 hours a day, 4 hours of sleep is absolutely insufficient. But if someone only sleeps 4 hours at night, I only have two explanations, one is that he is an insomniac, and the other is that he stays up late to deprive him of sleep time.

What is "healthy sleep"?

Respiratory Sleep Center, Beijing Chaoyang Hospital.

Director Guo Xiheng:

Different people's physiological needs for sleep time vary greatly, and it is not possible to uniformly require everyone to sleep enough for 7 hours a day. A normal adult should sleep between 7 and 8 hours, some people only need to sleep about 6 hours, and some people may sleep longer. If you can sleep comfortably at night during this sleep time, and the ability to work, study and live during the day is stronger the next day, it is a healthy sleep.

Click to enter a description (up to 30 words).

How can I tell if I'm sleeping healthily?

Respiratory Sleep Center, Beijing Chaoyang Hospital.

Director Guo Xiheng:

There are three criteria: one is the timing of sleep, the best time for a normal adult to sleep should be at 10:00 p.m. 11:00

00。The second is the length of sleep, I emphasize again that the sleep time of a normal adult is 7 to 8 hours, but if the sleep time is between 6 hours and 8 hours or between 6 hours and 9 hours, it is also acceptable. Because some people belong to the short sleep type, and some people belong to the long sleep type.

The third is the feeling after waking up, which can also reflect the quality and efficiency of sleep. If you sleep at a normal sleep ratio, or if you have enough deep sleep and REM sleep, you will get enough rest. The next day, you'll be refreshed and refreshed.