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Recently, the "4-hour sleep schedule" has sparked discussion among netizens. Is it scientific? How much sleep is appropriate for an average adult? How to fall asleep quickly? A sleep expert talked to Science Popularization Times to answer these questions.
Is the "4-hour sleep schedule" reliable?
The "4-hour sleep schedule" is not reliable because it is not efficient and cannot meet the body's needs for physical and mental recovery, said Dong Xiaosong, chief physician of the Department of Respiratory Sleep Medicine at Peking University People's Hospital.
"The brain goes through a natural cycle of activity during sleep, with non-REM sleep occurring first and REM sleep occurring about an hour after falling asleep. A complete sleep cycle lasts about 90 to 110 minutes. Four hours of sleep is not enough for a good night's rest," Dr. Dong said, noting the importance of six to eight hours of sleep a night for adults.
Does it make sense to catch up on sleep after staying up late?
According to the 2023 China Sleep Research Report, staying up late has become the norm for college students. Some youth believe you can make up for the sleep deficit by getting more sleep during the rest of the day.
Sleep deprivation causes damage to brain cells that cannot be repaired by sleeping a few more hours during the day, said Dr. Dong. She also noted that long-term sleep debt will lead to a decline in immunity and disruption of the body's metabolism, adding that you should try to go to bed before 11 p.m.
How to fall asleep quickly and ensure quality sleep?
Dr. Dong said that the key to ensuring good sleep is to keep your bedtime and wake up schedule consistent.
Anxiety and depression, work stress, jet lag, and other factors can make it difficult to fall asleep. She suggested not using a phone or computer an hour before bedtime, reducing blue light stimulation, avoiding strenuous exercise. She added that listening to soothing music, practicing yoga and reading books are effective ways to relax the mind and help you fall asleep.