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每天到底需要睡多久才健康

21/11/17

你每天到底需要睡多久才健康?美國“全國睡眠基金會”根據專家研究成果,對各年齡層人群給出了新的睡眠建議。
嬰幼兒:睡眠節律養成關鍵期
很多人在成年時期出現的睡眠問題,最後發現是由於年幼時期沒有養成良好的睡眠節律造成。北大人民醫院呼吸內科主任醫師韓芳表示,新生兒沒有晝夜概念,會根據外界環境逐漸形成自身的睡眠節律。幼兒睡眠節律極易被干擾打亂,如本該睡覺卻被聲音或光線影響,破壞了正常睡眠節律,對其生長發育、智力水準、性格形成都會有一定影響。
韓芳建議,作為父母,要學會利用不同時間段的不同表現來讓嬰幼兒在潛意識狀態下懂得區分白天和黑夜,儘量保障夜晚的睡眠時長和品質。嬰幼兒建議採取仰臥位睡姿,避免俯臥位引發嬰兒窒息猝死的風險。
兒童:慢性睡眠缺失影響發育
6-13歲的兒童建議保障9~11小時的充足睡眠,兒童缺覺一兩天並不會引發問題,可一旦長期缺覺會形成慢性睡眠缺失,對身體健康有很大危害。
6-13歲正是身體、心智等生長發育的關鍵期。長期睡眠不足,得不到充分休息,容易影響大腦的創造性思維和能力,也易影響心肝發育,促使免疫力和抵抗力的降低,導致兒童罹患感冒等各種疾病。
北京大學第六醫院睡眠醫學科主任孫洪強建議,兒童最好確定一個固定的睡眠時間,儘量在晚9點前入睡,早7點起床,切忌睡眠過多。
青少年:睡不好也學不好
青少年課業負擔重,升學壓力大,“睡得晚、起得早”的迴圈式睡眠缺乏,形成長期的睡眠剝奪,韓芳表示,睡得少未必成績好。睡眠剝奪對於青少年的學習記憶功能有很大損害,而這種損害是不可逆的,往往無法通過“補覺”的方法彌補,因此青少年應儘量保障8至10小時的睡眠時間。
對於學習期的青少年,家長應保障孩子充足睡眠時間,保證規律的睡眠作息習慣,不要給孩子過多的課業負擔,小心過度學習不睡得不償失。週末也不要因補覺破壞睡眠“生物鐘”,導致睡眠紊亂。
成年:避免熬夜防猝死
美國抗癌協會調查顯示,每晚平均睡4小時以下的人,有80%是短壽者。近年來熬夜猝死事件的頻發,更是給肆無忌憚透支健康的成年人敲響警鐘。
孫洪強表示,18-64歲的成年人建議7至9小時的睡眠時間,而長期睡眠不足、品質不佳會對健康造成很大損害,不僅會增加成年人罹患心臟病、中風、糖尿病、抑鬱及肥胖等疾病的風險,也會損害皮膚健康,引發內分泌失調,出現皮膚粗糙、乾燥長斑、黑眼圈等現象。
建議成年人要養成良好的睡眠習慣,儘量不要熬夜,對於失眠者可在睡前泡腳緩解壓力或選擇喝一杯有助眠作用的熱牛奶,每日可午休20-30分鐘。
老年:睡得少了品質要高
對於65歲以上的老年人,建議保障7至8小時的睡眠,孫洪強表示,其實老年人真正睡眠時間並不比年輕人少,只是夜間的睡眠時間減少了,因此增強睡眠品質是首要。
老年人睡眠品質受很多因素的影響,不僅是受生物鐘退化的影響,其自身吃藥過多且生活不規律也是造成睡眠紊亂的重要原因。因此,老年人應保證生活作息的規律、切忌亂吃藥,尤為重要的是保證心態的良好,可多做深呼吸,白天適當活動,有利於促進夜間的睡眠品質。
每天到底需要睡多久,實際上會有很大的個體差異,充足的睡眠並不是完全依靠時間來衡量,重要的是睡眠品質。孫洪強強調,如若持續三個月出現睡眠障礙、自身睡眠狀態不佳,則應就醫觀察。

 

nike sb zoom dames schoenen

18/11/17

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Je moet absoluut het ideale bereik in je laarzen en schoenen geven. Hoogwaardige bedienings- en zelfs wandelschoenen en -schoenen zijn meer dan duurzame middelen die duur zijn, maar vaak zijn ze het geld gewoon waard. Maar je zou niet meteen moeten worden misleid om redelijk beperkt te forken voor die blackjack-schoen die goedgekeurd kan worden door een beroemde persoon te gebruiken, vooral omdat het kaliber van alle Black-Jack-schoenen waarschijnlijk niet wezenlijk zal rationaliseren. kosten. air max 90 heren Misschien vind je het leuk om op zoek te gaan naar de beste laarzen en schoenen, of misschien geniet je eigenlijk nooit van het item. Ondanks dat, op zoek naar het beste is een geweldige reeks schoeisel bekend als een kwalificatie. U kunt op dit moment superieur zijn, klaar om de set schoeisel te pakken die bij u past.

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18/11/17
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18/11/17

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16/11/17

Why FIFA 18 buy madden mobile coins Coins Will Make You Play FIFA 18 Game Much better

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