With people's pursuit of health and quality of life, the importance of sleep is more and more important, and the "8-hour sleep theory" is more and more accepted by people. But is it true that everyone needs 8 hours of sleep?What is the best time to sleep?Beacon teachers will conduct a lecture on the basic knowledge of sleep and the sleep problems of people with sleep needs of different ages.
Sleep refers to a physiological phenomenon in which the human body is in a quiet state for a period of time, and it is a normal physiological need of the human body.
Sleep can restore the body's energy, make the body fully rested, enhance immunity, help memory and Xi, and promote the body's various metabolic processes.
Sleep can be divided into two states: rapid eye movement (REM sleep) and non-REM sleep (NREM sleep).
REM sleep refers to the state of rapid eye movement during sleep, when the body muscles are in a relaxed state, and physiological activities such as breathing and heartbeat are accelerated, which is the stage when the human body is dreaming.
NREM sleep refers to the state of not showing rapid eye movement during sleep, when the body muscles are in a relatively tense state, and physiological activities such as breathing and heartbeat are slow, which is the stage of deep rest of the human body.
Sleep needs at different ages.
People of different ages have different sleep needs. In general, babies and toddlers need the most sleep, and the older they get, the less sleep they need.
1. Babies and toddlers.
In the first few months of life, babies sleep for a long time, needing 16-20 hours of sleep per day. By around 6 months, babies will begin to sleep less and need 12-14 hours of sleep per day. By the age of 1-3 years, toddlers need 10-13 hours of sleep per day.
2. Children and adolescents.
By the age of 4-12 years, children need 9-11 hours of sleep per day. By the time of puberty, adolescents have an increased need for sleep, requiring 8-10 hours of sleep per day.
3. Adults.
As you reach adulthood, you will gradually reduce the amount of sleep you need each day. Adults need 7-9 hours of sleep per day.
4. The elderly.
As they age, older people get less sleep and have less need for sleep. Seniors over the age of 55 need 6-8 hours of sleep per day.
Sleep problems in people over the age of 55.
As older people age, their need for sleep does decrease, but the sleep problems of older people can also be more complicated. Here are some examples of common sleep problems in older adults.
1. Insomnia. Insomnia is one of the common sleep problems in the elderly. Insomnia may cause discomfort symptoms such as fatigue, difficulty concentrating, and headaches in older adults during the day.
2. Sleep apnea syndrome.
Sleep apnea syndrome is common in people over the age of 50. This condition can lead to pauses in breathing during sleep, which can lead to poor sleep quality and, in severe cases, heart health.
3. Sleep disorders.
Some older people experience a variety of disturbing behaviors during sleep, such as kicking the quilt, clenching teeth, talking in dreams, etc. These behaviors can affect sleep quality and leave older people feeling tired and exhausted.
4. Emotional problems.
Older people may experience emotional problems due to physical discomfort, changes in their living environment, etc. These emotional problems can affect the sleep quality of the elderly, making the elderly feel fatigue, lack of concentration and other uncomfortable symptoms.
Fourth, how to improve the sleep quality of the elderly.
Sleep problems in older adults can affect not only their physical health, but also their quality of life.
Therefore, it is very important to improve the sleep quality of the elderly. Here are some ways to improve sleep quality in older adults.
1. Maintain a regular sleep schedule.
Older people need to maintain a regular sleep schedule and try to maintain a consistent sleep schedule every day, so that the elderly person's body can adapt to a fixed sleep time.
2. Maintain a good sleeping environment.
Older people need to maintain a good sleeping environment, keep the room quiet, ventilated and at the right temperature, and try to avoid sleep disturbances.
3. Eat a healthy diet.
Older people need to maintain healthy eating Xi and try to avoid too rich dinners or too greasy diets to avoid affecting sleep quality.
4. Exercise.
The elderly need proper physical exercise, and some light exercises can be done, such as walking, yoga, etc., which can help the elderly relax and improve sleep quality.
5. Maintain emotional stability.
Older people need to maintain emotional stability and try to avoid excessive mood swings, which can relieve stress in the elderly and help improve sleep quality.
In conclusion, sleep is very important for everyone, but different age groups have different sleep needs.
The elderly need to pay more attention to their sleep problems, maintaining regular sleep time, a good sleep environment, healthy eating Xi, appropriate physical exercise and emotional stability, can help the elderly improve sleep quality and improve quality of life.
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