Sleep hygieneSleeping habitsNational Sleep FoundationSleeping habitSleep hygiene definitionsleep hygiene中文Regular sleeping patternAre You Getting Enough Sleep? - CDC
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Getting enough sleep is important, but good sleep quality is also essential. Signs of poor sleep quality include feeling sleepy or tired even after getting ... Skipdirectlytositecontent Skipdirectlytopageoptions SkipdirectlytoA-Zlink SleepandSleepDisorders SectionNavigation CDCHome Facebook Twitter LinkedIn Syndicate AreYouGettingEnoughSleep? Minus RelatedPages Gettingenoughsleepisimportantforpeopleofallagestostayingoodhealth.Learnhowmuchsleepyouneed. Peopleoftencutbackontheirsleepforwork,forfamilydemands,oreventowatchagoodshowontelevision.Butifnotgettingenoughsleepisaregularpartofyourroutine,youmaybeatanincreasedriskforobesity,type2diabetes,highbloodpressure,heartdiseaseandstroke,poormentalhealth,andevenearlydeath. Evenonenightofshortsleepcanaffectyouthenextday.Notonlyareyoumorelikelytofeelsleepy,you’remorelikelytobeinabadmood,belessproductiveatwork,andbeinvolvedinamotorvehiclecrash. HowMuchSleepDoINeed? Howmuchsleepyouneedchangesasyouage.TheAmericanAcademyofSleepMedicineandtheSleepResearchSocietyrecommend: AgeGroup Age RecommendedHoursofSleep1,2 Tableshowingagegroupsandrecommendedamountofdailysleepforeach Infant 4-12months 12-16hoursper24hours(includingnaps) Toddler 1-2years 11-14hoursper24hours(includingnaps) Pre-School 3-5years 10-13hoursper24hours(includingnaps) SchoolAge 6-12years 9-12hoursper24hours Teen 13-18years 8-10hoursper24hours Adult 18-60years 7ormorehourspernight HabitstoImproveYourSleep Beconsistent.Gotobedatthesametimeeachnightandgetupatthesametimeeachmorning,includingontheweekends. Makesureyourbedroomisquiet,dark,relaxing,andatacomfortabletemperature. RemoveelectronicdevicessuchasTVs,computers,andphonesfromthebedroom. Avoidlargemeals,caffeine,andalcoholbeforebedtime. Don’tusetobacco. Getsomeexercise.Beingphysicallyactiveduringthedaycanhelpyoufallasleepmoreeasilyatnight. WhatAboutSleepQuality? Gettingenoughsleepisimportant,butgoodsleepqualityisalsoessential.Signsofpoorsleepqualityincludefeelingsleepyortiredevenaftergettingenoughsleep,repeatedlywakingupduringthenight,andhavingsymptomsofasleepdisorder(suchassnoringorgaspingforair).Bettersleephabitsmayimprovethequalityofyoursleep.Ifyouhavesymptomsofasleepdisorder,suchassnoringorbeingverysleepyduringthedayafterafullnight’ssleep,makesuretotellyourdoctor. Theamountofsleepyouneedchangesasyouage.Childrenneedmoresleepthanadults. MoreInformation SleepandSleepDisorders GetEnoughSleep[PODCAST–3:53] DoYouGetEnoughSleep?[Infographic] PrevalenceofHealthySleepDurationAmongAdults–UnitedStates,2014(MMWR2016) ShortSleepDurationAmongInfants,Children,andAdolescentsAged4Months–17Years—UnitedStates,2016–2018(MMWR2021) References ParuthiS,BrooksLJ,D’AmbrosioC,HallWA,KotagalS,LloydRM,etal.Recommendedamountofsleepforpediatricpopulations:aconsensusstatementoftheAmericanAcademyofSleepMedicine.JClinSleepMed2016;12(6):785–786.https://aasm.org/resources/pdf/pediatricsleepdurationconsensus.pdfpdficon[PDF–221KB]externalicon WatsonNF,BadrMS,BelenkyG,BliwiseDL,BuxtonOM,BuysseD,etal.Recommendedamountofsleepforahealthyadult:ajointconsensusstatementoftheAmericanAcademyofSleepMedicineandSleepResearchSociety.Sleep2015;38(6):843–844.https://aasm.org/resources/pdf/pressroom/adult-sleep-duration-consensus.pdfpdficon[PDF–250KB]externalicon Pagelastreviewed:April8,2022 Contentsource: NationalCenterforChronicDiseasePreventionandHealthPromotion,DivisionofPopulationHealth homeSleep AboutOurProgram BasicsAboutSleepplusicon KeySleepDisorders SleepandChronicDisease HowMuchSleepDoINeed? TipsforBetterSleep WhatShouldIDoIfICan’tSleep DrowsyDriving Data&Statistics Surveillance FactSheets FeaturedTopicsplusicon GettingEnoughSleep? DrowsyDriving SchoolsStartTooEarly MediaProducts MoreOnlineMediaResources Publicationsplusicon RecentPublications PublicationsbyTopic PublicationsbyDataSource ProjectsandPartners Resources ForClinicians Facebook Twitter LinkedIn SAS stats ExitNotification/DisclaimerPolicy Close LinkswiththisiconindicatethatyouareleavingtheCDCwebsite. TheCentersforDiseaseControlandPrevention(CDC)cannotattesttotheaccuracyofanon-federalwebsite. Linkingtoanon-federalwebsitedoesnotconstituteanendorsementbyCDCoranyofitsemployeesofthesponsorsortheinformationandproductspresentedonthewebsite. Youwillbesubjecttothedestinationwebsite'sprivacypolicywhenyoufollowthelink. CDCisnotresponsibleforSection508compliance(accessibility)onotherfederalorprivatewebsite. FormoreinformationonCDC'swebnotificationpolicies,seeWebsiteDisclaimers. Cancel Continue
延伸文章資訊
- 1How Much Sleep Do We Really Need?
National Sleep Foundation guidelines1 advise that healthy adults need between 7 and 9 hours of sl...
- 2Get Enough Sleep - MyHealthfinder | health.gov
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- 3The Benefits of Getting a Full Night's Sleep | SCL Health
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- 4Adequate sleep among adolescents is positively associated ...
Adequate sleep (AS) was defined as 6–8 hours of sleep per night on more than four weekdays per we...
- 5Why Do We Need Sleep?
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