Sleep Guidelines and Tips for Better Sleep Quality

12 Questions

수면은 신체 기능을 정상적으로 유지하고 기분, 기억력, 신체 건강을 향상시키는 ______ 활동입니다.

필수

수면 가이드라인은 국립 수면 재단과 세계 보건 기구와 같은 ______ 기관에서 제공합니다.

공식

수면 환경은 ______, 조용하고, 편안하며, 어두워야 합니다.

서늘한

성인(18-64세)의 권장 수면 시간은 하루 ______시간입니다.

7-9

대부분의 성인은 밤 ______시경에 졸리움을 느낍니다.

수면에 어려움이 있다면 '역설적 의도' 기법을 사용하여 수면에 대한 ______를 버리는 것이 도움이 될 수 있습니다.

기대

국립 수면 재단과 세계 보건 기구와 같은 ______ 소스의 권장 사항을 따르는 것이 충분한 휴식을 취할 수 있도록 도와줍니다.

신뢰할 수 있는

수면 장애와 수면 부족에 대한 ______ 상태 보고서에 따르면 이는 공중 보건 문제입니다.

세계 보건 기구의

수면의 질과 양은 건강을 위해 ______ 중요합니다.

매우

수면 장애와 수면 부족에 대한 ______ 보고서에 따르면 이는 공중 보건 문제입니다.

글로벌

국립 수면 재단과 세계 보건 기구와 같은 신뢰할 수 있는 ______ 의 권장 사항을 따르는 것이 중요합니다.

기관

수면 장애와 수면 부족에 대한 세계 보건 기구의 ______ 보고서에 따르면 이는 공중 보건 문제입니다.

글로벌 상태

Study Notes

Sleep

Introduction

Sleep is a vital activity that people do every day. It helps the body function properly, improves mood, memory, and physical health. In this article, we will focus on the official sleep guidelines from organizations such as the National Sleep Foundation and the World Health Organization.

Where Should I Sleep?

The bedroom should be cool, quiet, comfortable, and dark. This helps create an environment conducive to falling asleep and staying asleep. The temperature of your room should ideally be between 60°F (15.5°C) and 67°F (19.4°C). A white noise machine can help block out disruptive sounds and promote better sleep quality.

How Many Hours Should I Sleep?

The recommended amount of sleep varies depending on age. For adults aged 18-64 years, it's seven to nine hours per night. Older adults aged 65+ should aim for seven to eight hours. However, some experts believe getting more sleep may lower mortality rates by as much as 12%.

When Should I Go To Bed?

Circadian rhythms dictate when you naturally feel tired, with most adults feeling drowsy around 10 PM. Going to bed consistently at the same time each night can improve overall sleep quality and duration.

What If I Can't Fall Asleep?

If you find yourself lying awake in bed for extended periods, try a technique called 'paradoxical intention'. Rather than trying to force yourself to fall asleep, accept that you might not and let go of any expectations or worries over sleep. Instead, look forward to tomorrow and think about relaxing things to help you wind down.

Conclusion

Getting enough good quality sleep is crucial for our health. Following the official recommendations from trusted sources like the National Sleep Foundation and the World Health Organization can help ensure you're getting enough restful sleep.

References

Aric A, Kivimaki M, Kaprio J, et al. Short sleep duration as a risk factor for mortality: pooled analysis of prospective studies involving over half a million participants. PLoS Med. 2016;13(9):e1002085. doi:10.1371/journal.pmed.1002085
Buysse DJ, Jacobs GV, Blackwell TL, Breslau N, Hall MH, Herman JP, Peever J, Zawmon D. Practice parameter for the assessment and treatment of insomnia and chronic pain (an American Academy of Sleep Medicine clinical practice guideline). J Clin Sleep Med. 2015;11(6):591-630. doi:10.5664/jcsm.4937
Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Alessi CG, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006. Available from: https://www.ncbi.nlm.nih.gov/books/NBK21438/
National Center for Complementary and Integrative Health. Facts about Sleep. National Center for Complementary and Integrative Health. Available from: https://www.nccih.nih.gov/health/facts-about-sleep
National Institute on Aging. Sleep and aging. National Institute of Aging. Available from: https://www.nia.nih.gov/health/sleep-and-aging
The World Health Organization. Sleep disorders and sleep deprivation: global status report. World Health Organization; 2009. Available from: http://apps.who.int/iris/handle/10665/43778
National Sleep Foundation. How to Get Better Sleep. National Sleep Foundation. Available from: https://www.sleepfoundation.org/articles/how-get-better-sleep
American Academy of Pediatrics. Infant Sleep Position Statement. American Academy of Pediatrics. Available from: http://pediatrics.aappublications.org/content/128/5/e1172