Five manifestations of sleep health

I can fall asleep naturally within 15-30 minutes, the sleep duration meets the needs of my own age group, and I am not sleepy. I can rarely interrupt at night or quickly fall asleep after waking up. I am full of energy within 30 minutes after waking up, and my long-term work and rest rhythm is stable without large fluctuations.

Many people's first anxiety is the speed of falling asleep. It is said that sleeping with a pillow is healthy, and they start to panic after lying for more than 5 minutes, for fear that they are insomnia. At present, there are actually two schools of academic circles to define the incubation period of healthy sleep. One school is based on the standard of sleep laboratory, and thinks that 10-20 minutes is the optimal interval. If it is too short, it is likely to be sleep deprivation caused by long-term lack of sleep, and if it is too long, it may have trouble falling asleep. The standard of another school of clinicians is more relaxed, thinking that as long as you can fall asleep within 30 minutes and wake up without feeling uncomfortable, there is no problem at all and you don't have to be overly anxious. I used to help an Internet operator make sleep adjustment. Before she brushed her mobile phone until two o'clock, she tossed and turned it for an hour before she fell asleep. After adjustment, she lay down for about 15 minutes and fell asleep naturally, not the state where she slept for two seconds after working overtime and touching her pillow. That kind of second sleep is actually a signal that her body is tired to the limit, but it is prone to problems in the long run.

Compared with the speed of falling asleep, the length of sleep is a point that more people struggle with. I don't know how many people have been trapped when I heard the big "sleeping for 8 hours a day" since I was a child. In fact, the sleep needs of different age groups vary greatly. The reference standard given by the sleep guide issued by the China Sleep Research Association in 2023 is as follows:

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Don't tell me, I've really met someone who was lying awake for eight hours, but instead lay out anxious insomnia. Nowadays, many people on the Internet are still full of energy after sleeping for 6 hours every day, and they also classify this as a sign of self-discipline. Here, I have to remind them: there are indeed natural "short sleepers" who carry certain genetic mutations and can fully recover their energy only by sleeping for 4-6 hours every day, but the proportion of such people in the crowd is less than 3%. The vast majority of people say that they sleep for 6 hours is enough, but in fact, long-term lack of sleep leads to cognitive dullness and they are unaware of their cognitive ability. I contacted a boy who did arithmetic before, and vowed that sleeping for 5 hours was enough. As a result, his reaction speed was 32% slower than that of his peers who slept for 7.5 hours every day, which was almost equal to the state after drinking 2 bottles of beer, but he was used to it.

Getting enough sleep for a long time doesn't mean everything is fine, and the stability of the sleep process is also very important. Many people think that a healthy sleep means staying awake all night. As long as you get up once, you feel that your sleep is sparse and broken, which is completely unnecessary. I used to have an aunt who always said that she didn't sleep well because she had to get up at night and cover her grandson with a quilt once a day. Later, I told her that she could fall asleep after covering the quilt and going back to lie down for 5 minutes, which was not a sleep problem at all. After she put down her anxiety, she slept more practically. There are still many people who think that snoring means sleeping soundly. In fact, it depends on the situation: if snoring suddenly stops for more than ten seconds, and then suddenly takes a breath, this high probability is obstructive sleep apnea, which will lead to a decline in blood oxygen at night. If you can't sleep for a long time, you have to go to the hospital for sleep monitoring. Don't take it seriously; However, if it's just ordinary mild and moderate snoring, it doesn't affect the quality of sleep, and you don't have to worry at all.

In fact, the most intuitive way to judge the quality of sleep is the state after waking up. If you don't have to drink two cups of coffee to get through the morning after waking up, you won't be sleepy enough to nod at work, even if you occasionally stayed up for half an hour and a night the day before, it's not a big problem. On the contrary, many people sleep for 12 hours on weekends, and after waking up, they feel groggy for a long time. This is the inertia of sleep caused by sleeping too much, but it is not good for their health.

Another point that many people don't notice is the stability of work and rest. Nowadays, many popular scientists say that 11: 00 am to 3: 00 am is a beauty sleep and a detoxification sleep. In fact, this statement is aimed at people who go to bed early and get up early with normal rhythm. If you sleep from 2: 00 am to 10: 00 am all the year round, your liver metabolism time will be delayed, and there will be no problem at all. I used to have a friend who worked as a cross-border e-commerce. He slept from 3 am to 11 noon every day for three years. There was nothing wrong with his physical examination and he had enough energy during the day. Before, he was told that staying up late hurt his health and he was anxious for a long time. In fact, this kind of rhythm of staying up late was not unhealthy at all. Instead, he insisted on sleeping from 10 am to 6 am. He was groggy every day for half a month and made mistakes at work. What really hurts the body is "staying up late": sleeping at 10 o'clock today, staying up until 3 o'clock tomorrow, and sleeping in the afternoon on weekends. Disordered rhythm will lead to endocrine disorders and decreased immunity.

In fact, you really don't have to be too hard on your sleep. People who sleep healthily I have come into contact with will occasionally suffer from insomnia because of catching up with projects and drinking milk tea. As long as there are more than five days in a week that meet the above performance, you don't have to buy thousands of sleep monitors at random, and you don't have to worry about staying awake for half a night once in a while. Your physical feelings are always much more accurate than the cold data.