晚上11点，有的人已经进入梦乡，有的人则在熬夜玩手机……晚上10点睡还是11点睡，看上去只是差了一个小时，但在医生看来，对健康的影响差了很多。
今天（21日）是世界睡眠日，这些关于睡眠的真相，每个人都该早点知道。
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22点入睡，第二天精神状态更佳
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22点入睡，搭上了褪黑素的“便车”
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白天，褪黑素的分泌维持在较低水平； -
22点左右，褪黑素的分泌开始陡然增加。
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22点入睡，心梗风险最低
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22点至23点就寝的人，心梗发病率为5.1%； -
23点至24点就寝者，该数值为7.0%； -
24点后就寝者，该数值为9.2%。
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学龄前儿童10—13小时； -
中小学生8—10小时； -
成年人7—8小时； -
老年人6—7小时。
良好的睡眠质量是健康睡眠的关键。良好睡眠质量通常表现为：
- 入睡时间在30分钟以内（6岁以下儿童在20分钟以内）；
- 夜间醒来的次数不超过3次，且醒来后能在20分钟内再次入睡；
- 醒来后感到精神饱满、心情愉悦、精力充沛、注意力集中。
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将“自由活动时间”前置
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制定“睡前仪式感”
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试着“倒空思绪”
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培养见床就困的条件反射
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睡眠尽量规律
Today (September 21st) is World Sleep Day, and everyone should know these truths about sleep as soon as possible.
What’s the difference between going to bed at 10 PM and 11 PM?
In summary, the main differences in health effects between these two bedtimes are as follows:
Going to bed at 10 PM leads to better mental state the next day.
Most people have probably experienced that even going to bed an hour earlier makes a significant difference in energy and mood the next day.
A 2020 study published in the journal *Sleep* showed that if you get less sleep than usual at night, your mood will worsen the next day, and you’ll be more irritable.
Going to bed at 10 PM allows you to benefit from increased melatonin levels.
Melatonin helps with sleep, and its secretion follows a circadian rhythm influenced by light:
During the day, melatonin secretion remains at a low level;
Around 10 PM, melatonin secretion begins to increase sharply.
Falling asleep at 10 PM coincides with the peak secretion of melatonin, maximizing its sleep-promoting effects and improving sleep onset efficiency. If you delay bedtime, melatonin has already been secreted in abundance for some time, which may cause sensitive individuals to experience a feeling of being “too tired to be actually tired.”
Falling asleep at 10 PM minimizes the risk of heart attack. A study from the First Affiliated Hospital of Xi’an Jiaotong University found that people who go to bed between 10 PM and 11 PM on weekdays have the lowest incidence of heart attack. Specifically:
Those who go to bed between 10 PM and 11 PM have a 5.1% incidence of heart attack;
Those who go to bed between 11 PM and midnight have a 7.0% incidence;
Those who go to bed after midnight have a 9.2% incidence.
02 How much sleep is ideal?
Adequate sleep duration is the foundation of healthy sleep. Different age groups have different sleep needs, and there are individual differences. Generally speaking:
Preschool children: 10-13 hours;
Primary and secondary school students: 8-10 hours;
Adults: 7-8 hours;
Elderly: 6-7 hours.
03What Makes a Good Night’s Sleep?
Master Three Standards
Good sleep quality is key to healthy sleep. Good sleep quality is typically characterized by:
Falling asleep within 30 minutes (within 20 minutes for children under 6);
Waking up no more than 3 times during the night, and being able to fall back asleep within 20 minutes of waking;
Feeling refreshed, happy, energetic, and focused upon waking.
04 How to Cultivate Good Sleep?
The reasons for staying up late are varied. Some people “actively stay up late,” some are “forced to stay up late” due to work or other needs, and some suffer from “unavoidable insomnia.” It is recommended that everyone actively adjust their sleep schedule to minimize the damage to the body caused by staying up late.
Prioritize “Free Time”
Many people stay up late to gain some “personal time.” Actually, we can bring this time forward to the daytime, such as taking a walk in a nearby park after get off work, or taking 20 minutes after dinner to clear our minds.
Establish a “Bedtime Ritual”
Make sleep an enjoyable experience; try adding a sense of ritual to your bedtime routine. For example, put down your phone, computer, and other electronic devices an hour before bed, change into comfortable pajamas, soak your feet, and relax your body. Then close your eyes and let sound accompany you to sleep—it could be soothing music or white noise.
Try to “empty your mind.”
If you always have trouble falling asleep because you “think too much,” set a time limit and allow yourself 10 minutes to think about the issue. Once the time is up, stop dwelling on it. Or, write down your worries before bed; the process of writing can help you clarify your thoughts and gain a sense of control. Improve your work efficiency during the day and minimize mental work after get off work.
Cultivate a conditioned reflex of falling asleep as soon as you see the bed. Before bed, move around on the sofa, in the living room, or other areas until you feel sleepy before going to bed. If you still can’t fall asleep after 30 minutes, get out of bed and do something relaxing until you feel sleepy again. Through repeated practice, cultivate a conditioned reflex between the bed and sleep.
Maintain a regular sleep schedule. The recommended sleep duration for adults is 7-8 hours, with 6 hours being the minimum. Try to maintain a regular sleep and wake-up time, even on weekends, and avoid waking up too late.
Getting a good night’s sleep is the first step in treating yourself well. After adjusting your sleep schedule, you’ll find that not only does your energy and stamina improve, but you’re also less prone to illness, and you gain a sense of control over your life.