Chinanews client, Beijing, March 21st (Reporter Zhang Ni) Over 300 million people have sleep disorders, the incidence of adult insomnia is as high as 38.2%, and over 90% of elementary school students sleep less than the standard...
In recent years, high-quality sleep seems to have become a luxury for many ordinary people. What is more worrying is that sleep problems are no longer unique to adults.
On March 21, when World Sleep Day approaches, "how to sleep well" has once again become a topic of public concern.
Data map: A yoga studio in Guangzhou opened a "sleep technique" class.
Photo by China News Agency reporter Ji Dong
Over 300 million people have sleep disorders. Adults and adolescents are "lack of sleep"
Elementary school students sleep 10 hours a day; junior high school students 9 hours; high school students 8 hours; adults sleep on average 7-8 hours a day.
The above sleep time is the "national standard" determined in the "Healthy China Action (2019-2030)".
However, in real life, the sleep quality of Chinese residents is worrying.
The "2021 Exercise and Sleep White Paper" recently released by the China Sleep Research Association and other institutions shows that currently more than 300 million people in China have sleep disorders.
Earlier, the results of the sleep survey published by the research institute showed that the incidence of insomnia among Chinese adults was as high as 38.2%.
In addition to adults, the problem of "lack of sleep" among young people is becoming more and more obvious.
According to the "Chinese National Mental Health Report (2019-2020)" surveyed and compiled by the Institute of Psychology, Chinese Academy of Sciences, the phenomenon of sleep deprivation among Chinese adolescents continues to worsen, with 95.5% of elementary school students, 90.8% of junior high school students and 84.1% of high school students sleeping The duration is not up to standard.
Adolescents’ lack of sleep is mainly manifested in two aspects: First, the proportion of lack of sleep for 8 hours on school days has increased by 1 percentage point.
In 2009, 47.4% of teenagers slept for 8 hours or more on school days. In 2020, this proportion was only 46.4%. In 2020, the average sleep length of teenagers was 7.8 hours, 0.3 hours lower than in 2009.
The second is that the length of sleep on school days tends to decrease with the increase of grade, and the phenomenon of supplementary sleep on weekends shows a differentiation of school stages.
Compared with more than ten years ago, the sleep duration of adolescents in all school stages in 2020 will show a downward trend. The average sleep duration of elementary and junior high school on school days will be reduced by about 40 minutes, and the first and second grades will be reduced by 10 to 20 minutes. The duration is reduced by about 12 to 25.2 minutes, and the first and second grades are reduced by about 20 minutes. The decline in the third and high school stages is more serious, with a reduction of 40.2 to 51.3 minutes.
"The World Health Organization has conducted a survey of sleep disorders worldwide, and the incidence is 27%. We exceed 10 percentage points, indicating that the problem of sleep disorders in our country is still quite prominent." Director of China Sleep Research Association, Beijing Capital Medical University affiliated Guo Xiheng, director of the Sleep Medicine Center of Chaoyang Hospital, said.
Data map: A passage designed for "head-down people" appeared on the streets of Xi'an.
China News Agency reporter Zhang Yuanshe
Who stole your sleep?
Sleep disorders belong to a group of diseases. According to the International Classification of Sleep Disorders, there are dozens of sleep disorders caused by external or internal factors.
Sleep disorders, sleeplessness, and poor sleep are all sleep disorders.
Guo Xiheng analyzed that if there is a sleeping environment at night, lying in a comfortable bed and the desire to sleep, wanting to sleep but not being able to sleep, it is called insomnia, but under the same time period and environment, if you want to sleep but insist on not sleeping It's called sleep deprivation.
"In recent years, the number of people suffering from sleep deprivation has increased significantly, which has something to do with lifestyle, such as the widespread use of mobile phones, etc." Guo Xiheng said.
Take adolescents and children as an example. Earlier, the "2019 White Paper on Sleep Index of Chinese Adolescents and Children" issued by the China Sleep Research Association showed that the three major factors affecting children's sleep are schoolwork pressure, playing with mobile phones or computers, and parents failing to set a good example. ; Among teenagers and children with poor sleep conditions, 41.9% of them will be exposed to TV, mobile phones, computers, etc. before going to bed, and about 67% of parents will often play mobile phones or computers in front of their children.
According to Guo Xiheng's analysis, China has a large population, a wide area, and different lifestyles. Therefore, the probability of sleep disorders is not completely average.
"My clinical experience is that the incidence of sleep disorders in urban areas is higher than that in rural areas, which is related to the fast pace of life and greater pressure. People with higher education levels have a higher proportion of sleep disorders. In addition, sleep disorders in women occur The rate is higher than that of men." He said.
What worries experts is also the sleep disorders faced by young people.
Guo Xiheng told reporters that 20 or 30 years ago, there were very few young patients in the clinic, but now there are many.
He said that young people have high sleep ability and high sleep regulation ability, but because of this, people tend to ignore their sleep problems.
Data map: People sleep under the guidance of professional hypnotists to release their stress.
Photo by Wei Liang issued by China News Agency
Country shot! Reduce sleep problems in adults, elementary and middle school students
The emergence of the insomnia army has also attracted attention at the national level.
The "Healthy China Action (2019-2030)" specifically mentioned that medical institutions are encouraged to carry out sleep-related diagnosis and treatment services, provide scientific sleep guidance, and reduce the occurrence of adult sleep problems.
In order to ensure the sleep of primary and middle school students, the Ministry of Education previously issued the "Management Standards for Compulsory Education Schools" and the "Work Plan for Prevention and Control of Myopia for Primary and Secondary School Students". .
Recently, the Ministry of Education has also proposed to do a good job in the management of homework, sleep, mobile phones, reading materials, and physical fitness of primary and secondary school students, and hand over the quality and time of sleep of primary and secondary school students to the joint management of home and school, and include it in the monitoring assessment.
The Ministry of Education proposed that in sleep management, the boundary between family and school should be demarcated, the school’s way of exerting power should be studied, how the school should cooperate with parents in specific ways, and the assessment should be monitored to ensure that the children sleep adequately, according to the growth process of Chinese children. The average sleep time standard during the middle and physiological development process is assessed.
"Clinical experience shows that some patients have sleep problems when they are older. Most of them have the experience of night shifts and three shifts when they are young. Such people are more prone to insomnia.
Guo Xiheng emphasized that the current situation is very serious. If so many young people stay up late at night, they may become the new force of insomnia patients or other sleep disorders in a few years. Therefore, it is particularly important to cultivate a healthy lifestyle. .
Data map: Citizens greet the arrival of World Sleep Day with open-air sleep public welfare performance art.
Photo by Chen Chao
What should I pay attention to if I want to sleep well?
——Sleep appliances
The mattress is relatively solid, don't collapse too softly; choose a comfortable pillow based on your preferences, with a pillow height of about 10cm.
——Sleep position
It is advisable to sleep on the right side; if there is pain in the limbs, avoid pressing the pain and lying down.
--sleeping time
It usually lasts for 7 to 8 hours, but it depends on individual differences.
——Sleep environment
The light in the bedroom should be dark, and curtains should be drawn; the bedroom should be cool, but not cold. For most people, 18.3℃ is the ideal temperature.
——Regular work and rest
No matter how long you have slept the night before, get up at a basically fixed time as much as possible. Don’t stay in bed or go back to sleep. Don’t be too different on weekends. Just go to bed until the next day to regain your energy. Don’t force too much sleep. The length of time; you can rest during the day, but don't lie down or doze off.
——Establish a strong connection between bedroom/bed and sleep
Don’t lie in bed watching TV or playing with your mobile phone; go to bed only when you feel visibly sleepy; get up if you can’t fall asleep and go to another room.
——Avoid excessive stimulation before going to bed
Try to lie down and fall asleep at least 1 hour before stopping active mental activity; consider learning a set of relaxation methods, practice before lying down at night.
(Finish)