每天睡够8小时才健康？真相是……

摘要："How much sleep should a person get each day?" is arguably one of the most frequently asked questions regarding sleep. Many people

“人一天到底睡多久最好？”

很多人在网上或其他渠道听过“人每天睡8小时”最好的说法，然后因为没有达到这个标准而焦虑或自责。

"How much sleep should a person get each day?" is arguably one of the most frequently asked questions regarding sleep. Many people come across the idea online or elsewhere that there's an ideal "8 hours" of sleep per night. When they fail to meet this standard, they often feel anxious or guilty, trapping themselves in a frustrating cycle.

那么，人一天到底睡多久最好呢？这个问题有标题答案吗？先说答案：因人而异。

不同年龄每天所需睡眠时间不同

《美国睡眠医学会》为了回答“人类睡眠时间”的问题，曾经专门组织了一个睡眠专家小组。小组成员回顾了数百项关于睡眠时间和健康问题的高质量研究，然后通过几轮投票和讨论，最终给不同年龄段所需睡眠时间划了一个范围。

图源：《美国睡眠医学会》

其中婴幼儿所需的睡眠时间最多，随着年龄的增长，人类所需的睡眠时间有减少的趋势，一直到18岁以后，变化才慢慢趋于稳定。

Infants and young children require the most sleep. The need for sleep generally decreases with age, a trend that tends to stabilize after around 18 years old.

值得注意的是，3个月以下婴儿睡眠需求差异极大，范围在11至19小时之间，因此宝妈们不应盲目与其他宝宝比较，应以科学为依据，合理安排个人及家人的睡眠，避免盲目比较和不当调整。

It's important to note that sleep needs for infants under 3 months vary significantly, ranging from 11 to 19 hours. Therefore, new parents should avoid comparing their baby's sleep to others. Instead, they should base decisions on scientific guidelines, arranging their own and their family's sleep patterns appropriately, steering clear of unnecessary comparisons and potentially counterproductive adjustments.

7小时睡眠是多数成年人需要的

每天7小时以上的睡眠的确是多数成年人需要的，这里的多数是统计学上的一个“均数”。但需注意,“多数人”或“均数”并非标准。

有些人仅睡6或5小时即可保持良好状态，这类短睡眠者非常稀少不超过3%。相反,长睡眠者需9小时甚至10小时以上睡眠，常因睡眠不足影响效率,约占2%，可能与遗传有关。

However, the "majority" or the "average" is not a universal standard. Some individuals function perfectly well on just 6 or even 5 hours of sleep. These natural short sleepers are quite rare, constituting no more than 3% of the population. Conversely, long sleepers require 9 hours or even more than 10 hours of sleep. They often suffer from reduced efficiency if sleep-deprived, make up about 2% of the population, and this trait may be genetically influenced.

总之,个人所需睡眠时间各异,不应与他人或自己过去比较。你的睡眠时间,应由你自己的身体状况和需求来决定。

图源：东方IC

如何判断自己每天需要睡多久

简单说：看醒后的表现。若醒来后多数时间清醒且注意力集中,不影响工作生活，则睡眠质量良好。反之，嗜睡、注意力下降则表明睡眠有问题，可能因时间不足或质量不佳，或者两者兼具。

Assess how you feel after waking up. If you are generally alert, focused, and able to function well throughout the day without sleep interfering with your work or life, then your sleep quality is likely good. Conversely, experiencing daytime sleepiness or difficulty concentrating suggests a problem with your sleep – which could be due to insufficient duration, poor quality, or both.

在此情况下，你可参考成年人的平均睡眠时间，即7小时，进行自我检查。若睡眠时间少于7小时，应探寻时间被占用的原因;若睡眠时间达标，则需关注是否存在其他影响睡眠质量的因素。

In this case, you can use the average adult sleep duration of 7 hours as a reference point for self-assessment. If you consistently sleep less than 7 hours, consider where your time is going. If you meet or exceed 7 hours, then you should investigate other factors that might be compromising your sleep quality.