Hong Kong people are busy with work, and lack of sleep is very common. A survey once found that the average working Hong Kong people only sleep 4 hours a day. A British mental health expert reminded that persistent lack of sleep can cause a variety of health problems, ranging from affecting memory and immunity to severe and increasing the chances of heart disease and cancer. It is recommended to sleep at least 6 hours a day and improve sleep quality as much as possible .
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Experts analyze the 5 major scourges of sleeping less than 6 hours
The British “Sun” quoted a report from the National Health Service, recommending that adults between the ages of 18 and 80 should have 6 to 11 hours of sleep a day, but most British people only sleep an average of 6 hours and 19 minutes a night, lack of sleep The situation is obvious. Mental health scholar Dr Sue Peacock believes that lack of sleep can bring the following five major disadvantages. It is recommended that adults maintain adequate sleep time and improve sleep quality as much as possible.
1. Impairment of immunity
Adequate sleep can ensure the normal functioning of the human immune system, resist the invasion of bacteria and viruses, and also help to fall asleep, bringing a virtuous circle.
2. Weight gain
Studies have shown that people who sleep less than 6 hours have a higher risk of obesity and diabetes. People who are sleep deprived generally absorb fat from food faster and are more likely to be obese than others.
3. Affect memory
Long-term lack of sleep can impair memory and cognitive ability, and indirectly increase the risk of traffic accidents.
4. Increases risk of heart disease
Insufficient sleep can also increase the risk of high blood pressure, stroke and heart disease; studies have shown that difficulty falling asleep and feeling sleep deprived after waking up can increase the risk by 27 and 18%.
5. Causes Cancer
Studies have pointed out that exposure to light for many years and working overnight may reduce the body’s melatonin levels, thereby increasing the chance of cancer.
Hong Kong people only sleep 4 hours on average, and the quality of sleep is only acceptable
In August 2019, SLEEEP, a Hong Kong innovative company, interviewed 173 working Hong Kong people aged between 20 and 45 about their sleep duration through an online questionnaire. According to the survey, respondents generally believe that the average daily adequate sleep time is 6 hours, but their actual sleep time in the week before the interview was only 4 hours on average. 46% of the respondents said that they had sacrificed 1 to 5 hours of sleep time due to work, and 25% and 5% of those who sacrificed 6 to 10 hours and more than 15 hours respectively.
The survey also asked respondents to rate their sleep quality in the past week, and the average score was only 5 out of 10. Although the vast majority (97%) of the respondents agree that lack of sleep will lead to a decline in work or study performance, most of them believe that lack of sleep is very common in Hong Kong, and even 20% of them have a positive opinion of “people who sleep less”. perception.
14 Foods That Help You Sleep
To improve the quality of sleep, Taiwanese nutritionist Yu Zhuqing suggested to start from two aspects of living habits and diet, such as avoiding the use of electronic products 1 hour before going to bed, avoiding eating 2 hours before and not taking a nap; in terms of food, Yu Zhuqing refers to eating Melatonin-rich foods can help you sleep, examples include:
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