October 10th is " World Mental Health Day, " aimed at raising public awareness of mental health. In fact, quality sleep is essential for maintaining mental health, but unfortunately, many modern city dwellers struggle to get sufficient and quality sleep .
People spend almost one-third of their time sleeping each day. Good sleep not only restores physical strength but also has positive effects on boosting immunity, brain function, memory, concentration, mood, and skin condition. However, according to surveys, nearly half of Hong Kong residents sleep less than six hours a day, and their sleep quality is also unsatisfactory.
While eight hours of sleep is generally considered a benchmark, individual sleep needs can vary. Age is a significant factor influencing sleep duration requirements. Below are sleep guidelines based on age:
- Infants and toddlers: typically need 12 to 16 hours of sleep per day, which may include daytime naps.
Children and teenagers typically need 9 to 10 hours of sleep per day to support their growth and development.
Adults typically need 7 to 9 hours of sleep per day to maintain normal bodily and brain function.
- Older adults: Due to changes in their physical condition, older adults may need less sleep, usually around 7 hours, and may also take naps during the day to catch up on sleep.
Many young people go on dates and have happy hours with colleagues and friends after work. They don't eat healthily, and sometimes they smoke and drink. In addition, they spend a lot of time working on computers, playing games, using electronic products, and going to bed late, resulting in less than 7 hours of sleep , which greatly affects their work performance the next day.
As for working parents, they also leave early and return late every day. After returning home, they still have to take care of their children, and may have to work or attend meetings. Their work and life are packed with activities, keeping them stretched from morning to night. Even if they want to rest early, it is difficult to do so. When it is time to go to bed, they may have difficulty falling asleep because of their worries. Their bodies and minds are often exhausted.
Middle-aged men and women entering menopause experience night sweats, frequent urination, and vivid dreams due to hormonal changes. This not only affects their mental state, mood, and appearance, but also leads to memory loss, weakened immunity, and an increased risk of illness.
Quality sleep is essential for physical and mental health, so everyone should take it seriously and improve their sleep methods. Recently, I saw information about the 2- minute sleep method used by US soldiers. Those struggling with sleep problems might want to try it; the steps are as follows:
- Relax your face, including the muscles around your tongue, jaw, and eyes.
- Don't tense your shoulders too much. Then relax your upper and lower arms, alternating between relaxation.
- Exhale slowly, allowing your chest to relax.
- Relax your entire lower body, starting with your thighs and then your calves.
Take 10 seconds to calm your mind.
-Imagine yourself lying in a black velvet hammock in a dark room.
Imagine yourself lying in a canoe on a calm lake, with the blue sky above you.
- Tell yourself, "Don't overthink, don't overthink, don't overthink," reminding yourself to calm down and not let your mind wander.
In addition, you can also try taking NMN , which has become popular in recent years . Many customers have reported that it has significant effects on maintaining mental well-being and sleep.
The ideal amount of sleep is not a fixed number, but varies from person to person. Hopefully, everyone can find suitable ways to promote their physical and mental well-being, and have good quality and quantity of sleep every day.
