Sleeping health core principles and answers to common misunderstandings

Try to keep a regular routine, get enough sleep for 7-9 hours every day, don't brush your mobile phone for 1 hour before going to bed, and don't blindly follow the various online celebrity sleep methods.

A while ago, I met a friend who was engaged in Internet operation. Some time ago, I followed the trend and learned what the "elite four-hour sleep method" was. I set the alarm clock at 4 am every day and carried it hard for half a month. When I went to the medical examination, the transaminase went up directly, and the doctor scolded me. Let him sleep honestly for one month before talking about anything else.

At present, there is no completely uniform death standard for the length of sleep in academic circles. The traditional evidence-based medicine research supports the statement of fixed length, that is, 7-9 hours per day is the optimal interval for adults aged 18-64. Long-term cohort studies with more than 100,000 people have proved that sleeping less than 6 hours or sleeping more than 10 hours for a long time will increase the risk of cardiovascular and cerebrovascular diseases. However, many doctors in the clinical sleep department hold another view. As long as your own sleep cycle is stable, even if you only sleep for 6 hours a day, you will not feel tired or lose concentration at all during the day, and you don't have to force yourself to lie down for 8 hours. Instead, you may not be able to sleep well because of anxiety.

I have sorted out several common sleep misunderstandings for everyone, which are the most frequently encountered in clinic:

When I was doing community sleep science before, I met a little girl in senior three who said that she couldn't sleep in bed for two hours every day, and her grades dropped very fast. I didn't know until I asked her that it was 12 o'clock every day when she finished her homework, and she had to brush a short video for 20 minutes before going to sleep. The short video was full of cool points, and her brain was always in a state of excitement. How could she sleep? Later, I asked her to brush her mobile phone before going to bed and listen to ten minutes of soothing classical music. The mobile phone was directly charged in the living room. In two weeks, she told me that she could fall asleep in bed for ten minutes and didn't take a nap in class during the day.

Seriously, many people have sleep problems, which are not pathological reasons at all, but are piled up by bad habits. Brush short videos in bed before going to bed, drive nightlight to sleep, and make up sleep until two or three o'clock in the afternoon on weekends. These little things are too much, and the biological clock is messed up, so the quality of sleep is naturally not good.

Don't worry too much about sleep data, what proportion of deep sleep should be, and how long REM sleep should be. The data of those smart bracelets are inherently inaccurate, and whether you are comfortable during the day is the core standard. If you really can't sleep in bed for half an hour for more than a month, or wake up frequently after falling asleep, don't eat melatonin by yourself. Go to the sleep department of a regular hospital first, which is much more useful than searching online remedies.