科學(xué)的睡眠時(shí)間

科學(xué)的睡眠時(shí)間

One reason it is good to go to bed early is that generally speaking, you will get more sleep that way. Unsurprisingly, data from Sleep Cycle suggest that Americans who go to bed at 10:45 p.m. tend to get at least half an hour more sleep than Americans who go to bed at the average time of 11:39 p.m. By getting more sleep, you improve your cognitive functioning and reduce your risk of infections, obesity, depression, heart disease, and other health issues (per National Institutes of Health).

為什么早睡，一般來說，這樣你會(huì)得到更多的睡眠。不出所料，睡眠周期(Sleep Cycle)的數(shù)據(jù)顯示，晚上10點(diǎn)45分上床睡覺的美國人往往比平均晚上11點(diǎn)39分上床睡覺的美國人至少多睡半個(gè)小時(shí)。通過獲得更多的睡眠，可以改善認(rèn)知功能，降低感染、肥胖、抑郁、心臟病和其他健康問題的風(fēng)險(xiǎn)(來自美國國立衛(wèi)生研究院)。

Of course, what qualifies as "early" will vary by age. Children need much more sleep than adults, so they will generally need to go to bed earlier. Dr. Brandon Peters suggests (via Verywell Health) that school-age children go to sleep between 8 p.m. and 9 p.m., teenagers go to bed between 9 p.m. and 10 p.m., and adults go to bed between 10 p.m. and 11 p.m. That being said, having a specific bedtime is far less important than simply getting a good amount of shut-eye to begin with. If your schedule won't let you go to bed early, then just make sure you're getting enough sleep.

當(dāng)然，什么是“早”會(huì)因年齡而異。兒童比成人需要更多的睡眠，所以他們通常需要早點(diǎn)上床睡覺。布蘭登·彼得斯博士建議(Verywell Health)學(xué)齡兒童在晚上8點(diǎn)至9點(diǎn)睡覺，青少年在晚上9點(diǎn)至10點(diǎn)睡覺，成年人在晚上10點(diǎn)至11點(diǎn)睡覺。也就是說，特定的就寢時(shí)間遠(yuǎn)沒有一開始就睡個(gè)好覺那么重要。如果你的時(shí)間表不允許你早睡，那就確保你有足夠的睡眠。