怎样才算是健康的睡眠?

睡眠质量主要是指睡眠的深度和睡眠的时间两个方面,高质量的睡眠指的是退过正常的睡眠时间(平均7~8小时),醒后周身舒适,疲劳感消失,头脑清醒,能精力充沛地从事各项活动。睡眠不是越多越好,有的人无论睡眠时间长短,都终日感到疲乏无力、头晕脑涨、精神委靡、记忆力减退、注意力不集中、性子急躁等,严重影响了日常工作和生活。这些都是由于睡眠深度不足引起的,尽管睡眠时间已经超过了正常人体所需睡眠时间(失眠有何危害性?)。

睡眠分浅睡眠和深睡眠,只有深睡眠达到一定的标准,才能保证一定的睡眠质量,否则,尽管睡眠时间很长,机体也得不到恢复,表现为睡眠质量不高。

一般情况下,人体对睡眠的要求是青壮年一夜睡7~9小时,少年幼儿增加1~3小时,老年人减少1~3小时,这是不同年龄段对睡眠量(时间)的要求(不同年龄的人对睡眠的要求有何不同?)。

上床半小时内即能入眠,整夜不醒或醒1次,不是间断多醒或早醒;不梦少梦,不是多梦或噩梦;睡眠深沉,不是似睡非睡,或易受环境干扰、惊醒,这是对睡眠质量的要求。

另外,人类最佳睡眠时间应是晚上10点-清晨6点,老年人稍提前为晚9点-清晨5点,儿童为晚8点-清晨6点。

这只是一个大致的平均数,每个人每天所需的睡眠时间差异很大,这与人的性格、健康状况、工作环境、劳动强度等许多因素有关,与每个人的性格、健康状况、工作环境、劳动强度等许多因素有关,与每个人的睡眠习惯也有一定关系。现实生活中,有许多人的睡眠时间远远少于上述时间,但他们同样工作、生活得很好。所以,睡眠的好坏,并不是完全取决于睡眠的时间,而要看睡眠的质量,也就是整个睡眠的深睡时间的长短,比如,有些老年人每天睡眠的时间加起来常常超过七八个小时,但仍然时时犯困,主要是老年人真正能达到深睡和中睡的时间并不多,而大部分时间是在浅睡和轻睡中度过,所以质量不高。相反,有些人睡眠的总时间并不长,但能保证一定的深睡时间,也能取得很好的休息效果,不会打呵欠,感觉“缺觉”。

所以,睡眠的好与坏,不应简单地以睡眠时间的长短来衡量,而应以是否消除了疲劳,精力是否充沛来评判。

《怎样才算是健康的睡眠?》有1,278个想法

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