It is very important to ensure a normal sleep time every day. The average adult should be 6-9 hours. For example, sleeping at night10-1and getting up at 6-7 in the morning can keep people's biological rhythm relatively stable, which is beneficial to people's body and mind. There is no uniform statement about the length of sleep. Different people can be divided into long sleep type (about 8 hours) and short sleep type (about 6 hours). In fact, 4- 10 hours belongs to the normal range, mainly due to the high spirits after waking up the next day. In fact, all kinds of people have different requirements for sleep. Generally speaking, people aged 10- 18 need 8 hours of sleep every day, people aged 18-50 need 7 hours of sleep every day, and people aged 50-70 need 5-6 hours of sleep every day. Especially for the elderly, it is a natural law that the quality of sleep is not as good as that of young people, as long as it does not affect their health. About how many hours you should sleep every day, your physical fitness is different. As long as you conform to your sleep habits, you can ensure that you are full of energy during the day and have no fatigue after waking up. Many great men have little sleep, but they are full of energy, because they mainly supplement deep sleep, which is small in quantity but high in quality. Unhealthy sleep 2: Keep quiet and exercise less before going to bed. Myth: Some people are too excited to sleep when they have activities at night. Therefore, they think that they should keep quiet after eating and even refuse to participate in some normal low-intensity activities. I sat in the office all day. After I got home, I continued to sit until I went to bed. Expert analysis: moderate exercise promotes sleep. Excessive exercise before going to bed excites the brain, which is not conducive to improving sleep quality. However, moderate physical exercise can promote people's brain to secrete substances that inhibit excitement, promote deep sleep and quickly relieve fatigue, thus entering a virtuous circle. Mental workers, in particular, may have little activity at the end of the day, but light activity after dinner helps them sleep. Studies have found that doing some light exercise before going to bed, such as jogging, can promote the temperature rise. When you are slightly sweaty after jogging (generally speaking, 20-30 minutes is appropriate), stop immediately. At this time, the body temperature began to drop. When sleeping after 30-40 minutes, people will easily fall into deep sleep, thus improving the quality of sleep. Unhealthy sleep 3: Make up the misunderstanding on the bus and subway: Some people like to work late into the night and feel that the company is far from home. No matter by subway or bus, as long as you sit down, you doze off and sleep all the way to the company, thinking that this way of making up your sleep has neither affected your work nor delayed your sleep. Expert analysis: Deep sleep can fully restore people's sleep. People's sleep can be roughly divided into two stages: non-REM sleep and REM sleep. The previous stage can be divided into two processes: shallow sleep and deep sleep, which are repeated during sleep. Only when people go through the process of "deep sleep" several times during sleep can they completely eliminate fatigue. However, sleeping, taking a nap and catching up on sleep in the car are easily disturbed by various factors. The shaking of the car, the stimulation of light, the influence of sound and the narrow space are not easy to make people fall into a "deep sleep" state, while resting in a "shallow sleep" state can only make people get insufficient recovery. We often hear colleagues complain that after sleeping in the car, they feel backache, leg pain, fatigue and weakness. In addition, sleeping in the car can easily lead to illness. For example, taking a nap in the car is the easiest way to get a stiff neck and catch a cold. Sleeping with a crooked neck is easy to make one side of the neck muscle tired, so it is easy to get stiff neck. Also, sleeping in the car, the door switch and the fan are blowing, and it is easy to catch cold if you are not careful. Taking a nap during the day is good for your health, but try not to sleep in the car. Unhealthy sleep 4: Eat to make up for the misunderstanding of bad sleep: Some people think that they can't sleep well, so eating more supplements such as ginseng and velvet antler is not only conducive to improving the quality of sleep, but also can make up for it, that is, reducing sleep time appropriately, which is not a big problem. Learn to sleep at noon. William Dement, an American medical professor, said, "Sleep is the first line of defense against diseases." He found that anyone who got up at 3 a.m. would have weakened immunity the next day, and the protective bactericidal cells in the blood would decrease 1/3. Therefore, the sentence "It is better to sleep for five nights than to eat ginseng" is very reasonable. China's traditional health preserving theory advocates "meridian sleep". "Zi" means 23- 1 in the evening, and "noon" means113 in the daytime. It is believed that taking a nap can recharge your batteries and conform to the development of yang. In order to ensure a deep sleep, we should try to go to bed early and get up early. Although many white-collar workers are busy with their work, they would rather start working hours in advance than postpone the end time. The best time to sleep is from 10 in the afternoon to 4 am, and the latest time to sleep cannot exceed 1 1 in the afternoon. After 1 1, people will become excited and find it more difficult to fall asleep. At two or three o'clock in the morning, people who stay up late are the most sleepy. After dawn, people begin to enter the shallow sleep period, when they begin to dream more and wake up easily. Some people like to sleep in cages to increase their sleep time. Of course, this is a way to supplement the lack of sleep. It should be reminded that "cage sleep" is mainly to supplement shallow sleep, and the effect is not better than the deep sleep obtained by going to bed early and getting up early. I would rather get up at 5 am than go to bed in the afternoon 12. In addition, taking a nap is also a good sleep habit. Clinical basic research has confirmed that there are several stages of a day's deep sleep, from noon 12 to 2 pm, with a one-and-a-half-hour deep sleep period, but the specific time period from which to start depends on individual circumstances. So taking a nap at noon can win half an hour's deep sleep and help the human body repair itself. From the perspective of human energy consumption and supplementary balance, taking a nap is also very reasonable. Because there are seven or eight hours to sleep from early morning to noon and from noon to night, continuous operation will reduce the efficiency of all parts of the human body, especially mental workers. Taking a nap is an effective means of "charging", and taking a nap is in exchange for high efficiency in afternoon work. But the nap time should not be too long, half an hour is enough, and it should not exceed 1 hour at most, otherwise it will affect the sleep at night.