Over 90% of primary school students don’t get enough sleep. Who will help the ＂sleepy＂ students？

　　Beijing, March 21st (Reporter Zhang Ni): More than 300 million people have sleep disorders, the incidence of insomnia among adults is as high as 38.2%, and the sleep duration of over 90% primary school students is not up to standard … …

　　In recent years, high-quality sleep seems to have become a luxury for many ordinary people. What is even more worrying is that sleep problems are no longer a unique worry for adults.

　　On March 21st, when World Sleep Day approaches, "How to have a good sleep" has once again become a topic of public concern.

　　More than 300 million people have sleep disorders, and adults and teenagers are "sleep-deprived"

　　Pupils sleep for 10 hours every day; Junior high school students 9 hours; 8 hours for high school students; The average daily sleep time of adults is 7-8 hours.

　　The above sleep time is "Healthy China Action (2019— The "national standard" determined in 2030). However, in real life, the sleep quality of China residents is worrying.

　　The White Paper on Exercise and Sleep in 2021 recently released by China Sleep Research Association and other institutions shows that there are over 300 million people with sleep disorders in China.

　　Earlier, the results of a sleep survey released by the research society showed that the incidence of insomnia among adults in China was as high as 38.2%.

　　In addition to adults, the problem of "lack of sleep" among teenagers is becoming more and more obvious.

　　China National Mental Health Report (2019— 2020) mentioned that the phenomenon of lack of sleep among teenagers in China continues to deteriorate, with 95.5% of primary school students, 90.8% of junior high school students and 84.1% of senior high school students failing to reach the standard.

　　Teenagers’ lack of sleep is mainly reflected in two aspects: first, the proportion of sleeping less than 8 hours on school days has increased by 1 percentage point. In 2009, 47.4% of teenagers slept for 8 hours or more on school days, and in 2020, this proportion was only 46.4%; In 2020, the average sleep time of teenagers is 7.8 hours, which is 0.3 hours lower than that in 2009.

　　Second, the length of sleep on school days shows a downward trend with the increase of grades, and the phenomenon of making up sleep on weekends shows the differentiation of school segments. Compared with more than ten years ago, in 2020, the average sleep duration of teenagers in all academic periods showed a downward trend. The average sleep duration in primary and junior high schools decreased by about 40 minutes, and that in senior one and senior two decreased by 10 to 20 minutes. The average sleep duration of primary school students on weekends is reduced by about 12 to 25.2 minutes, by about 20 minutes in the first and second grades, and by 40.2 to 51.3 minutes in the third and high schools.

　　"The World Health Organization has conducted a survey on sleep disorders around the world, and the incidence rate is 27%. We have exceeded 10%, indicating that the problem of sleep disorders in our country is still quite prominent." Guo Xiheng, director of China Sleep Research Association and director of Beijing Chaoyang Hospital Sleep Medicine Center affiliated to Capital Medical University, said.

　　Who stole your sleep?

　　Sleep disorders belong to a group of diseases. According to the international classification of sleep diseases, there are dozens of sleep disorders caused by external or internal factors. Those who can’t sleep, can’t wake up and can’t sleep well are all sleep disorders.

　　Guo Yuheng analyzed that if there is a sleeping environment at night, lying in a comfortable bed and having a desire to sleep, wanting to sleep but not sleeping is called insomnia, but in the same time period and environment, wanting to sleep but insisting on not sleeping is called sleep deprivation.

　　"In recent years, the number of people deprived of sleep has increased significantly, which is related to lifestyle, such as the wide application of mobile phones." Guo Yuheng said.

　　Take teenagers and children as an example. Earlier, the "White Paper on the Sleep Index of Teenagers and Children in China in 2019" released by the China Sleep Research Association showed that the three major factors affecting children’s sleep were academic pressure, playing mobile phones or computers, and parents failing to set an example; Among the children with poor sleep, 41.9% will touch TV, mobile phone and computer before going to bed, and about 67% of parents will often play mobile phone or computer in front of their children.

　　According to Guo Xiheng’s analysis, China has a large population, a wide geographical area and quite different lifestyles, so the probability of sleep disorders is not completely average.

　　"My clinical experience is that the incidence of sleep disorders in cities is greater than that in rural areas, which has a lot to do with the fast pace of life and stress. People with high education level have a higher proportion of sleep disorders. In addition, the incidence of sleep disorders in women is higher than that in men. " He said.

　　What worries experts is the sleep disorder faced by young people. Guo Xiheng told reporters that twenty or thirty years ago, there were very few young people in the hospital, but now there are many. He said that young people have high sleep ability and high sleep regulation ability, but because of this, people tend to ignore their sleep problems.

　　The country shot! Reduce the occurrence of sleep problems among adults, primary and secondary school students.

　　The emergence of an army of insomnia has also attracted the attention of the national level.

　　"Healthy China Action (2019— In 2030), it is specifically mentioned that medical institutions are encouraged to carry out sleep-related medical services and provide scientific sleep guidance to reduce the occurrence of sleep problems in adults.

　　In order to ensure the sleep of primary and secondary school students, the Ministry of Education has previously issued the Management Standards for Compulsory Education Schools and the Work Plan for Prevention and Control of Myopia for Primary and Secondary School Students, proposing that 10 hours of sleep should be guaranteed for primary school students, 9 hours for junior high school students and 8 hours for senior high school students.

　　Recently, the Ministry of Education also proposed to do a good job in the management of homework, sleep, mobile phones, reading materials and physical fitness of primary and secondary school students, and to hand over the sleep quality and time of primary and secondary school students to "co-governance" and bring them into monitoring and assessment.

　　The Ministry of Education proposes that in sleep management, we should draw the boundary between the family and the school, study the school’s efforts, put forward specific ways for the school to cooperate with parents, and monitor and assess to ensure that children get enough sleep, and assess according to the standard of average sleep time during the growth and physiological development of children in China.

　　"Clinical experience shows that some patients have sleep problems when they are older. Most of them have the experience of working night shifts and three shifts when they are young. Such people are more prone to insomnia."

　　Guo Xiheng emphasized that the current situation is very serious. If so many young people stay up late at night now, in a few years, they may become the new force of insomnia patients or other sleep disorders. Therefore, it is particularly important to cultivate a healthy lifestyle.

　　What should I pay attention to if I want to have a good sleep?

　　— — Sleeping appliance

　　The mattress is relatively solid, so don’t be too soft and collapse; Choose a comfortable pillow based on your own preferences, with a pillow height of about 10cm.

　　— — Sleep posture

　　It is advisable to sleep in the right lateral position; If you have pain in your limbs, you should avoid pressing the pain and lie down.

　　— — Sleep time

　　Generally, it lasts for 7-8 hours, but it should depend on individual differences.

　　— — sleep environment

　　Bedroom light should be dark, it is recommended to draw curtains; The bedroom should be cool, but not cold. For most people, 18.3℃ is the ideal temperature.

　　— — Regular schedule

　　No matter how long you slept the night before, get up at a basically fixed time as much as possible, don’t stay in bed or sleep in the cage, and don’t make a big difference on weekends; Just sleep until the next day to restore energy, don’t force the length of sleep too much; You can rest during the day, but don’t lie down or doze off.

　　— — Establish a strong connection between bedroom/bed and sleep.

　　Don’t lie in bed watching TV and playing mobile phone; Go to bed only after you feel obviously sleepy; If you can’t sleep, get up and go to another room

　　— — Avoid excessive stimulation before going to bed.

　　Stop active mental activity before trying to lie down and fall asleep for at least 1 hour; Consider learning a relaxation method and practicing it before lying down at night. (End)