Why you slept too much during the epidemic

March 21 is World Sleep Day. The Chinese Sleep Research Association and others recently released the "White Paper on Chinese Residents' Sleep during the 2020 Home Period." The white paper shows that during the epidemic, the sleep duration of Chinese residents increased significantly, but they generally slept later and slept worse than usual.

"Night owls" increased significantly during the epidemic

The white paper shows that the number of "Night Owls" increased significantly during the war epidemic in the whole country. Among them, half of them go to bed after zero, which is five times the usual figure.

The white paper also analyzes the frequency of people's late sleep, and the results show that 80% of people have a late sleep habit, and 16% of people fall asleep almost every day.

So, what are you doing when you are not sleeping? The data shows that 61% of "Night Cats" chose to play mobile phones; 47% would pay attention to public health news, 46% would use Weibo, WeChat to follow current affairs and entertainment news, and 46% would use WeChat to chat.

It is understood that the data of this white paper comes from more than 1,000 valid online questionnaires and big data analysis of nearly two months of headlines today. The data shows that during the epidemic, people sleep more than 8 hours on average, and people who sleep more than 8 hours have increased by 20% than usual, and people who spend more than 12 hours in the bedroom have increased by 19%; 28% of people have between 9 and 12 Get up between points, 21% of people lose their motivation to get up early.

However, although people sleep more, the quality of sleep is worse. According to the white paper, compared with the "home" at home, people generally fall asleep longer by 30 minutes, the difficulty of sleep is more prominent, the schedule is more disordered, and the average sleep quality is reduced.

Information anxiety makes people unable to put their phones

If the quality of sleep is usually not high because of too much work, too busy, tired for life, and too little sleep time, then during the epidemic, office workers do not have to worry about getting up too late for work, and children do not have to worry about being late for school. "A lot of time" can sleep well, but how does the quality of sleep decline? What exactly affects sleep quality?

Zhang Bin, executive director of the Chinese Sleep Research Association and director of the Department of Psychology and Psychology of the Southern Hospital, believes that during the epidemic, especially in the early stages of the epidemic, many people fell into information anxiety and used mobile phones, computers, and other news sources to scan news day and night. Due to the large amount of information received and processed by the brain for a long time, the activity of the cerebral cortex is inhibited, resulting in insomnia, loss of appetite, headache, nausea and other symptoms.

Experts recommend shutting down the computer an hour before bedtime and staying as far away from the phone as possible. Because mobile phones and computers are always full of temptation, information, games, movies, entertainment, any one can be unknowingly until dawn, so turn off the computer and mobile phones as much as possible before going to bed. If you can't turn off your phone before going to bed, don't leave it at your fingertips, it is better not to put it in the bedroom. This is because people lie in bed and have to get up to get out of the room when they want to watch their mobile phones. You can also let your brain "shut down" before going to bed, you can do some easy things, such as doing stretching exercises, reading paper books and so on. In addition, do not exercise vigorously three hours before going to bed.

Bright screen makes it harder to fall asleep

Healthy sleep helps boost immunity, and a German study showed that sleep helps boost immunity. Researchers also said that when people are under stress during the day, adrenaline levels in the body rise, and specific signal molecules that block immune activity also increase, reducing the efficiency of the immune system. After going to sleep, as adrenaline levels decrease, the number of this signal molecule decreases, and immunity improves. Moreover, high quality sleep can improve mood and relieve anxiety.

In fact, most people understand the importance of healthy sleep, but they just can't do it. The white paper shows that 87% of the respondents clearly stated that they valued sleep, and 63% thought that they should adhere to regular 8-hour sleep, while 80% of them slept late. Big data shows that during the epidemic, user activity increased by more than 63% from 1 to 2 in the morning. People ’s attention to sleep problems has increased by 43%, and many people stay up late one or two nights to search for information on sleep problems. After all, the quality of sleep reflects the state of life, and the state of life depends largely on our own choices. For example, going to bed late, many people usually pick up their mobile phones to search for solutions when they experience stress. Over time, an inherent stress response pattern is formed, that is, when they encounter stress, they swipe their phones, and the bright screen of the mobile phone will inhibit human melatonin secretion. Makes falling asleep more difficult, which is also an important factor that makes us sleep late.

In fact, many sleep problems do not occur suddenly, but they usually exist. The epidemic is only a magnifying glass, making the problem more clear. We might as well think about what is wrong with our behavioral model and what room for improvement. To solve these problems, you can start with a good night's sleep.

(Reporter Tian Yating)