怎样睡个安稳觉（How do you sleep peacefully）.docVIP

怎样睡个安稳觉（How do you sleep peacefully） How do you sleep peacefully? World sleep day focuses on insomnia Department of clinical psychology, Beijing Anding Hospital, Jiang Changqing It is commonly believed that adults should have 8 hours of sleep a day, but the actual individual difference is quite large. Some people may sleep 4 to 6 hours to meet the physiological needs, health crowd of about 10% this is the case, 15% people sleep more than 8 hours or more, the average sleep time of the total population is about 7.5 hours. Some people do not sleep long, but wake up feeling comfortable and satisfied, while others sleep time is not short, but not many dreams, it is easy to wake up, sleep all night, do not feel sleepy, abnormal sleepiness. Therefore, in clinical judgment when a persons sleep is good or bad, should consider both sleep time and sleep quality. Sleep stages and rhythms Sleep is divided into 5 periods, 8 hours a night sleep, every 90 minutes or so, each cycle of sleep cycle. The first four were non rapid eye movement sleep (NREM), or slow wave sleep (SWS), and the last stage was rapid eye movement sleep (REM). SWS begins with a hazy sleep, and then gradually deepens into the whole process of sleep. This phase of EEG is slow wave, the eye does not move, so called non rapid eye movement sleep. According to the EEG pattern during sleep, this period is divided into 4 periods. Fall asleep: a period of transition between wakefulness and sleep. People wake up easily, accounting for about 10% of their total sleep. Shallow sleep: this period is easy to wake up, sleep difficult, often wake up on their own, about 50% of the total sleep. Mid sleep period: this period of consciousness disappeared, not easily awakened, in each sleep cycle about 1 hours or so. Deep sleep: this period of deep sleep, arousal is quite difficult, in each sleep cycle lasts about 30 minutes, and then into REM sleep. During the whole sleep cycle, SWS and REM alternated regularly, with two different