睡眠科学及睡眠质量改进（Sleep science and sleep quality improvement）.docVIP

睡眠科学及睡眠质量改进（Sleep science and sleep quality improvement） Five major manifestations of junk sleep Sleep sleep concept by the British Sleep committee survey, mainly refers to sleep time and quality are not satisfactory, the main form of expression: 1, watching TV, listening to music, will fall asleep; 2, force yourself to sleep and get up, but this point is always changing; 3, after natural awakening, forced to extend sleep time; 4, do not sleep at night, by day or two-day weekend to make up; 5, work pressure, need to work overtime at night, but in high intensity work after the end of sleep immediately. The survey found that the majority of respondents have the above problems. The standard of good sleep: the amount of sleep needed is determined by waking up and feeling refreshed. 1, can fall asleep in 10-20 minutes, sleep for a long time less than 10 minutes (sleep longer than 30 minutes for insomnia); 2, sleep or wake up occasionally (such as urine) can quickly fall asleep in 5 minutes, until the second morning; 3, sleep at night without a dream, do we wake up soon forget; 4, wake up in the morning, energetic, relaxed and happy, relaxed and happy, no fatigue, high work efficiency; 5, sleep without or rarely nightmares, abnormal behavior, etc.. Studies show that people who sleep between 6.5 and 7.5 hours a night live longest, with more than 8 hours or less than 6.5 hours, and shorter life expectancy. Data show that if a person sleep for more than 10 hours, the blood viscosity increased, the incidence of cardiovascular and cerebrovascular disease increased. That means sleeping 10 hours is worse than just sleeping for 5 hours. People of different ages to sleep time is not the same: the infant period (3-11 months) needs 14-15 hours; preschool period (12-35 months) to 12-14 hours; early childhood (3-6 years old) need 11-13 hours; school age (6-10 years old) need 10-11 hours; adolescence (11-18 years) 9.25 the average adult needs 8 hours; hours of sleep; the elderly need l