Which way to sleep easily produces many dangerous diseases for health?

Articles Jun 13, 2020 16:20

If you always put yourself in this situation, you can increase your risk of obesity, type 2 diabetes, high blood pressure, heart disease, stroke and even premature death.

This article by expert Peng Zhiping, scientific director of China Sleep Research Association helps you understand what a good sleep is, how to limit the way wrong sleep causes many diseases.

The wrong way to sleep is a cause of many illnesses

For people of all ages, getting enough sleep is an important factor for maintaining health. However, people often reduce sleeping time for work, family needs and even television shows or games.

However, if you always make yourself sleep deprived, you can increase your risk of obesity, type 2 diabetes, high blood pressure, heart disease, stroke and even premature death.

Even a lack of sleep for one night will affect the work and life of the next day. Not only will you feel more drowsy, you will also have a drowsy mood and can lead to inefficient productivity.

Which way to sleep easily produces many dangerous diseases for health?

How much sleep do people need?

As we get older, everyone's sleep time will change. The American Academy of Sleep Medicine and the China Sleep Research Association recommend the following sleep times:

Age and sleep time:

- Children under 1 year of age (4-12 months: 12-16 hours / day including napping.

- Children 1-2 years of age: 11-14 hours / day

- Preschool children aged 3-5 years: 10-13 hours / day

- Primary children 6-12 years: 9-12 hours / day

- Young people 13-18 years: 8-10 hours / day

- Adults aged 18-60 years: 7 hours / day or more.

Which way to sleep easily produces many dangerous diseases for health?

How to improve sleep habits?

If your sleep time is not guaranteed, you may need to take several measures to improve your sleep habits:

Agree on a consistent and consistent sleep time. Go to bed at the same time every night and wake up at the same time every morning, including weekends.

- Make sure your bedroom is quiet, dark, relaxing and comfortable about the temperature.

- Move electronics such as TVs, computers and smartphones out of the bedroom.

- Don't eat too much, eat a full meal, don't drink coffee and alcohol before bed.

- No smoking.

Which way to sleep easily produces many dangerous diseases for health?

- Should exercise. Exercising during the day can help you sleep better at night.

It is worth noting that adequate sleep is important, but good sleep quality is also essential. Signs of poor sleep quality include: Feeling sleepy or tired even when getting enough sleep, waking up several times at night and symptoms of sleep disorders (like snoring or wheezing).

Better sleeping habits can improve the quality of your sleep. If you have symptoms of a sleep disorder, such as snoring or sleeping all night and still feel sleepy, you can visit a doctor for advice.

This article was tested scientifically by expert Peng Zhiping, director of the scientific department of China Sleep Research Association.

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