The length of sleep determines the life span, and how long to sleep every day is better.

1, elderly people over 60 years old: sleep 5.5~7 hours a day.

Old people should go to bed before 12 every night. Sleep for 7 hours or even 5.5 hours at night is enough. According to the data released by the Alzheimer's Association, the aging of the brain can be delayed for two years for the elderly who sleep less than seven hours a night. Long-term sleep for more than 7 hours or lack of sleep will lead to inattention and even Alzheimer's disease, thus increasing the risk of premature death.

Suggestion: The most common sleep problems of the elderly are dreaminess and insomnia. Many dreams are due to the deterioration of brain function in the elderly; Insomnia is mostly caused by the decrease of melatonin secretion in the body. Melatonin is one of the important factors that determine sleep in the body. It is suggested that the elderly with poor sleep quality at night form the habit of taking a lunch break, and the time should not exceed 1 hour. Otherwise, the central nervous system of the brain will deepen the inhibition, promote the relative reduction of cerebral blood flow, slow down metabolism in the body, and easily lead to discomfort after waking up, and even more drowsiness.

2. Adults aged 30-60: Sleep about 7 hours a day.

Suggestion: If people of this age lack sleep, it is mostly related to bad habits such as mental decline or overeating caused by stress. Guo Xiheng reminded that in addition to relieving stress as much as possible, you can also do some work in the bedtime environment, such as reducing noise, ventilation and proper shading. , and choose a pillow with a height of 10~ 15 cm and moderate hardness. People who still don't get enough sleep can also make up their sleep by taking a lunch break 1 hour.

3. 13 ~ 29 years old young people: sleep for about 8 hours every day.

Teenagers of this age usually need to sleep for 8 hours every day. They should follow the principle of going to bed early and getting up early to ensure a deep sleep around 3 pm. At ordinary times, make sure to sleep at 24 o'clock at the latest, get up at 6 o'clock in the morning, and try not to sleep late on weekends. Because sleep time is too long, it will disturb the body's biological clock, lead to listlessness, affect memory, miss breakfast, and lead to eating disorders.

4.4 ~ 12 years old children: sleep 10 ~ 12 hours every day.

It is necessary for children aged 4 ~ 10 to sleep 12 hours every day, go to bed around 8 o'clock every night, and try to take a nap at noon. Older children sleep 10 hours, even 8 hours is enough. If children don't get enough sleep, they will not only be depressed and have low immunity, but also affect their growth and development. However, she warned not to sleep too long. If it exceeds 12 hour, it may lead to obesity.

Suggestion: Children basically have no sleep disorder, as long as they create a good environment. Don't eat before going to bed, and don't have too bright lights or exciting music in the bedroom; It's best to make a timetable with your child to urge your child to sleep on time; Let the children do some preparations before going to bed, such as brushing their teeth, washing their faces and making the bed. This process seems simple, but it is suggesting that the child should go to bed.

5. 1 ~ 3 years old children: every night 12 hours, two or three hours during the day.

Children should ensure 12 hours of sleep every night and need to make up for two or three hours during the day. The specific sleep time can be determined according to your own sleep rhythm. For example, some babies are used to going to bed near noon and late afternoon.

6. 1 infant under one year old: 16 hours per day.

Babies under/kloc-0 need sleep time most, about 1 6 hours a day. Sleep is an important period for the growth and development of small-month-old babies, so sleep time must be guaranteed.

Suggestion: Most of the baby's sleep problems are caused by calcium deficiency, daytime fright and digestive dysfunction. Some children can't sleep well at night because they sleep too much during the day. In this regard, parents should pay attention to calcium supplementation and scientific feeding for their children; Also try to ensure the integrity of your baby's sleep at night. It is not advisable to feed or change diapers frequently at night, especially after midnight, because small-month-old babies secrete hormones the fastest in the latter half of the night.

These things done before going to bed hurt the liver. Eat fried food before going to bed.

Fried food is very harmful to the liver. The accumulation of oil and saturated fatty acids leads to fatty liver. Eating fried food often is not only bad for your waistline, but also bad for your liver. Eating fried food for a month has the same damage to the liver as hepatitis.

2. Play mobile phone before going to bed

Many people want to brush their Weibo and friends circle before going to bed. As a result, they can't stop when they touch their mobile phones, and often become people who stay up late. Staying up late hurts the liver, and the night is the time for the liver to rest. Chinese medicine believes that night is the time when the liver nourishes liver blood. If you miss this time, you will hurt your liver and blood.

3. Take too much medicine before going to bed

A study published in the British Journal of Clinical Pharmacology shows that long-term use of painkillers and other drugs will increase the burden of liver detoxification and lead to liver damage. Dr Kenneth Simpson, the head of this new study and an expert from Edinburgh Royal Hospital, said that many drugs and their metabolites can easily cause liver damage, which leads to drug-induced hepatitis.

Protecting the liver in daily life should be 1. Do more exercise to strengthen exercise, improve your immunity, help promote the metabolism of liver cells and promote the function of liver.

2. Reasonable diet is light, and spicy food is not suitable for eating. Drink less or not. Be careful not to eat moldy food. Try to eat less pickled food.

3. Controlling emotions The so-called anger hurts the liver, and emotions have a great impact on liver health. Keeping a good mood at ordinary times is beneficial to liver health.