最近,“最佳上床时间”火上热搜!
The quest for the perfect bedtime continues to spark debate between early risers and night owls.
对于这个问题,早睡党和晚睡党议论纷纷:
早睡党表示,每天晚上9点、10点左右就睡了,早睡之后身体感觉舒服多了。
不过也有部分晚睡党表示,“没法早睡,长期都晚睡……”
Advocates for an early turn-in claim significant health benefits, reporting they \"feel significantly better health-wise\" after consistently hitting the sack around 9 or 10 pm. However, a contrasting chorus from the night owl camp counters this, stating they simply \"can't bring themselves to sleep early,\" having \"been going to bed late long-term...\"
中西医:入睡最佳时间是10点
湖北省武汉市中心医院中医科主任全毅红表示,中医认为,子时(晚上11点至凌晨1点)和午时(中午11点至下午1点)是一天中最适合睡觉的时间,这个作息安排能帮助身体各系统得到充分修复。
比如,从晚上10点半开始准备入睡,11点左右可以进入睡眠状态,一直到早上6-7点,也就是卯时或辰时,效果最佳。
Traditional Chinese Medicine (TCM) emphasizes \"ziwu sleep\" cycles. Experts suggest preparing for bed around 10:30 pm to enter deep sleep by 11 pm, aligning with the body's natural energy flow for optimal recovery.
北京航天总医院健康管理中心医师董文辉2021年在该院公众号刊文介绍,通常晚上9点或10点大脑开始分泌褪黑素。随着褪黑素分泌的增加,身体会出现睡意,提醒你就寝时间到了。
褪黑素可以缩短睡前觉醒时间和入睡潜伏时间,改善睡眠质量,减少睡眠中的觉醒次数,缩短浅睡时间,延长深睡眠阶段,使次日唤醒阈值下降。
研究表明在晚10点到凌晨2点处于睡眠状态,可以获得最佳的激素分泌和恢复效果。这段时间可称为“黄金时间”。
Research shows melatonin secretion peaks between 10 pm-2 am. Sleeping during this \"golden time\" enhances cellular repair and metabolic regulation.
而10点睡还是11点睡,看起来只是差了一个小时,实际上对健康的影响差了一大截。
The discussion highlights that even a seemingly small difference, sleeping at 10 pm versus 11 pm may have substantial health implications.
美国哥伦比亚大学的研究发现,晚睡对女性的伤害更大,即使仅仅晚睡1.5小时,也会损害血管细胞,导致心血管疾病风险增大。
Research from Columbia University suggests going to bed late poses greater health risks for women. Their findings indicate that even just delaying sleep by 1.5 hours can damage vascular cells and lead to an increased risk of cardiovascular diseases.
大家真的可以试试十点多睡觉啦!看看到底会不会对身体更好一些呢?
另外,不少朋友好奇,到底睡多久才合适?
其实,不同年龄段人群对睡眠时长的需求不同,且存在个体差异。
Sleep requirements differ across age groups and individuals, with general guidelines suggesting:
例如:
学龄前儿童10—13小时
Preschoolers: 10–13 hours
中小学生8—10小时
School-aged children: 8–10 hours
成年人7—8小时
Adults: 7–8 hours
老年人6—7小时
Seniors: 6–7 hours
那睡得更多或更少,会对身体会有损害吗?2021年一项发表在《美国医学会杂志》网络期刊上的研究揭示了日本、中国、新加坡和韩国成年人睡眠时间与总体死亡率之间的关系。
But can too much or too little sleep harm health? A 2021 study published in
JAMA Network Open, an online journal, analyzed data from Japan, China, Singapore, and South Korea, revealing a clear link between adult sleep duration and overall mortality.
持续的睡眠不足和持续的睡眠过多都会导致死亡率升高,7小时才是“最佳睡眠时间”。
The research delivered a conclusion: Chronically insufficient and excessive sleep both elevate mortality risk. For adults, 7 hours emerged as the \"sweet spot\" for longevity.
令人震惊的是,睡得太久对健康的损害竟然会更大。
Most unexpectedly, the findings indicate that oversleeping may pose greater health dangers than sleeping too little.
入睡“小贴士”
如何“丝滑”获得高质量睡眠?
So, how can one achieve consistently high-quality, uninterrupted sleep?
第一,卧室环境应安静舒适,根据个人的习惯保持适宜的光线强度。室内温度在20℃—24℃、空气湿度在40%—60%为宜,经常开窗通风。
The bedroom environment should be quiet and comfortable. The light intensity should be maintained at a suitable level according to personal habits. The indoor temperature should be kept between 20 C and 24 C, and the humidity level should be between 40 percent and 60 percent. It is also advisable to frequently open the windows for ventilation.
第二,床垫宜相对坚实,不要过度松软塌陷,枕头高矮适中,被褥清洁干燥。
The mattress should be relatively firm and not overly soft or saggy. The pillow should be of moderate height, and the bedding should be kept clean and dry.
第三,运用正念、放松训练、认知调整等心理疏导技巧,睡前洗澡泡脚等,都有助于睡眠。
Practicing psychological counseling techniques such as mindfulness, relaxation training, and cognitive restructuring, as well as taking a bath or soaking your feet before bedtime, can all be helpful for improving sleep.
另外,需要避免熬夜、睡前饮酒喝茶,晚餐不宜过饱过晚,睡前尽量不要刷手机。
Avoid staying up late, drinking alcohol or tea before bedtime. Don't have a too full or too late dinner. Try not to use your mobile phone before going to sleep.
祝大家都能拥有良好的睡眠,
开启美好的一天!
你平时都几点准备睡觉呢?
在评论区分享一下吧。
来源:新华社 外研社UNIPUS
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