Sleep is like food for the brain. Enough sleep helps the body and brain grow and develop. However, many Chinese do not sleep well, and many do not pay enough attention to sleep.
The Chinese Medical Doctor Association released the 2013 China Sleep Quality Index on March 19 to mark World Sleep Day – March 21.
According to the index, nearly a quarter of Chinese people don’t sleep well. Half said that they feel tired after getting up and 15 percent people have trouble falling asleep.
Ye Jingying, a sleep expert at Beijing Tongren Hospital, says: “If people often wake up during the night, or always feel weak and tired in the day, they should pay attention to their sleep pattern .”
Many people play with their cell phones or iPads before sleeping. The report said that this is one of the main reasons for bad sleep. Other reasons include stress and bad moods.
How to sleep well? Above all, get enough sleep. Seven to nine hours of sleep every night is perfect for an adult, and eight to nine hours is best for a teenager.
Forming good sleep habits is important. The report suggested that people need to keep away from digital devices for at least an hour before sleep. The lights keep their brains excited for a long while. Other suggestions include: try to go to sleep and wake up at the same time every day, even on weekends and during holidays, and do the same relaxing things before bed each night, like listening to soft music.
睡眠就像大脑的食物。 充足的睡眠有助于身体和大脑生长发育。 然而，很多中国人睡眠不好，很多人对睡眠不够重视。
3月19日，为纪念3月21日的世界睡眠日，中华医师协会发布了2013年中国睡眠质量指数。
根据该指数，近四分之一的中国人睡眠不好。 一半的人说他们起床后感到疲倦，15%的人有入睡困难。
北京同仁医院的睡眠专家叶静英说:“如果人们经常在夜间醒来，或者在白天总是感到虚弱和疲惫，他们应该注意自己的睡眠模式。”
许多人在睡觉前玩手机或ipad。 报告称，这是睡眠不好的主要原因之一。 其他原因包括压力和坏心情。
如何睡个好觉? 最重要的是，保证充足的睡眠。 成年人每晚最好睡7到9个小时，青少年最好睡8到9个小时。
养成良好的睡眠习惯很重要。 该报告建议，人们需要在睡前至少一个小时远离电子设备。 灯光能让他们的大脑兴奋很长一段时间。 其他建议包括:试着每天在同一时间睡觉和起床，即使是在周末和节假日，每晚睡前做同样的放松事情，比如听轻音乐。