Chinese office workers sleep an average of 7.5 hours a day! How to sleep more healthily?

Yesterday (19th)

Survey report on sleep status of office workers released

After busy work

How is your sleep quality?

A set of data to understand↓↓

The average sleep duration of Chinese office workers is 7.5 hours per day, and 25% of the respondents sleep less than 6 hours.

The cities with the highest rate of staying up late include Beijing, Shanghai, Shenzhen and Guangzhou.

The province with the latest average sleep time is Guangdong (23:55), while the province with the earliest sleep time is Shandong (22:58). The province with the earliest average wake-up time is Shandong (6:58), while the province with the latest wake-up time is Sichuan (7:50).

47 % of the office workers surveyed had poor sleep quality, and only 30% of them had a sufficient amount of deep sleep.

Do you really understand sleep?

Don’t miss these sleep tips below!

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1

What constitutes a good night's sleep?

Able to fall asleep quickly within 10-20 minutes.

You won't wake up easily during the night, and even if you do, you can fall asleep quickly.

There are no disturbing dreams during sleep, and the dreams are quickly forgotten after waking up.

I wake up in the morning full of energy and without feeling tired.

2

Criteria for judging insomnia

According to the definition in the "Guidelines for the Diagnosis and Treatment of Insomnia in Chinese Adults" (2017 edition), insomnia refers to a subjective experience in which a person is dissatisfied with sleep time and/or quality despite having appropriate sleep opportunities and sleeping environment, and which affects daytime social function.

The main manifestations of insomnia are: difficulty falling asleep (taking more than 30 minutes to fall asleep), persistent sleep disorders (awakening ≥ 2 times throughout the night), early awakening, decreased sleep quality and reduced total sleep time (usually less than 6.5 hours), accompanied by daytime functional disorders (mainly including fatigue, irritability or excitement, inattention or memory impairment, physical discomfort, cognitive impairment, etc.).

According to the duration of the disease, insomnia can be divided into short-term insomnia (<3 months) and chronic insomnia (≥3 months). If symptoms of recurrent insomnia occur, it can be determined whether it is chronic insomnia based on the duration of each insomnia episode.

3

Misconceptions about sleep

A good sleep means getting enough sleep for 8 hours

In fact, getting enough sleep for four to five sleep cycles is more important. A person's normal sleep cycle is divided into two phases: normal sleep (also known as slow-wave sleep) and paradoxical sleep (also known as rapid-wave sleep), which alternate from shallow to deep. Each alternation is called a sleep cycle, and then it repeats over and over again, with each cycle lasting 90 to 110 minutes. Experts suggest that in general, as long as the sleep time is a multiple of 90 minutes, completing four to five sleep cycles every night can greatly improve sleep quality.

Snoring = good sleep quality

Severe snoring can cause repeated breathing pauses during sleep and lead to various diseases, so it should be treated promptly.

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If you are afraid of not being able to wake up in the morning, set more alarms

Repeatedly waking up and falling asleep again can easily lead to a "sleep-wake cycle" and make it difficult to wake up completely, which may cause chronic fatigue. It is recommended to get up all at once after the alarm goes off.

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Over-reliance on melatonin

In our country, melatonin is only approved for use in the production of health foods and cannot be used as a drug to treat insomnia.

Long-term use of exogenous melatonin may lead to a decrease in the secretion of melatonin. If you become dependent on exogenous melatonin, it will lead to sleep disorders and worsen insomnia. Therefore, long-term use is not recommended.

4

Here are some tips to help you improve your sleep quality

Source: CCTV News Client

Producer: Lu Yi

Producer: Cao Chuwenya

Editor-in-Chief: Luo Xiao

Editor: Zhai Zihao and Chi Xiaohan

Editor-in-charge: Chi Xiaohan