The first thing that many people wake up every day is to open their sleep bracelets/watches and see how they sleep. But then it was very difficult, "how come it's less than an hour of deep sleep?"
You sleep well, but you're full of anxiety. Don't be anxious! The latest release from the national health commission: 50 minutes of “deep sleep” for adults is a standard state of health
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So 50 minutes of deep sleep
It's standard health
How long does it take to sleep? The answer is much shorter than you think. In march 2026, at the nhsc press conference, sun wei, the chief of sleeping medicine at beijing university's sixth hospital, gave an authoritative answer: only 13 ~ 23 % of adults sleep regularly throughout the night. Intuitively, six to seven hours a night, and 50 minutes of deep sleep are already within the health range. Moreover, with age, the rate of deep sleep would naturally decline, which is a normal physiological pattern, without excessive fear。
The bracelets and watches that we use to monitor sleep on a daily basis, mainly by extrapolating the sleep period by data on heart rate, body movements, etc., and the gap between specialized sleep monitoring in hospitals, do not provide a direct basis for medical diagnosis. For the sake of a reference value, insomnia and anxiety, it is worth it. How is your sleep
Is the mental state stable during the day
Can you handle work, study, work
It is “sleeping enough” as long as the energy of day is online, there is no fatigue, and there is a normal life and work。
Why is deep sleep so important
The “gold recovery period” of the human body
Our sleep all night is not a single state of "one sleep at the end" but a cycle of three stages: shallow sleep, deep sleep, quick eye sleep. Some four to six sleep cycles per night, approximately 90 minutes per cycle. Deep sleep, though the lowest percentage, is a “gold recovery period” with three central roles:
Cleaning the brain of “waste”
In 2024, the gerontology section of the chinese university of science and technology's gerontology hospital introduced the institution's micro-mail public magazine, where sleep was often concentrated in the first half of the night. In deep sleep, the brain's “defilement system” is able to operate at high speed and remove metabolic waste from the brain。
“fire suppression” for body
According to a general science article by the micro-inflammation public, the university's sleep medical centre, when sleep is not available, there is an increase in inflammation factors in the body and a long-term state of mild “inflammation”. This chronic inflammation is not only exhausting and discomfort, but is also linked to the development of many chronic diseases. And deep sleep fixes inflammation in the body and helps the body “to extinguish the fire”。
Helping to repair “injury”
Deep sleep is the peak of growth hormones, helping both to develop children and adults to repair damaged tissues such as muscles, organs, etc. The immune system will also be more active at this time and will increase physical resistance。
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Better sleep. Try these five
1. It is important to keep quiet
The chief of the sleeping medicine section of the 1st hospital of the chinese medical university of guangzhou, the pulmonary and pulmonary rehabilitation section of the centre, is reminded, in a publication published in the public journal, that sleeping and getting up (including weekends) are done as far as possible every day and that sleep periods are kept at 7 to 8 hours。
2. Continued exercise improves sleep
Dr. Peach spring also recommends a 30-minute medium-intensity exercise per day (e. G., leaving, swimming) to improve the quality of night sleep。
3. During the day to tan the natural light
In 2021, a study of over 400,000 people published in the international journal emotional disorder journal found that lack of light during the day was a risk factor for depression, depression and insomnia, and that access to sufficient natural light per day would improve a person's emotional and sleep quality。
4. Less coffee and thickness in the afternoon tea
After 3 p. M., every effort was made not to drink caffeine-containing drinks in order to avoid affecting the quality of night sleep. It is suggested that drinking after breakfast or lunch break can be effective both in promoting and reducing gastrointestinal irritation。
5. Restraint exercises before bedtime
At the nhs press conference, dr. Sun also recommended a very useful relaxing method - the “step-by-step exercise” - to help relax the body and better enter deep sleep。
Specific practices: lie flat on the bed, close your eyes gently, breathe a few deep breaths, then draw your attention to the top of your head, imagine it relaxing, and in this way relax the head, neck, shoulder, upper limbs, chest, abdomen, back and lower limbs, from head to foot, and every part of it relaxes。
At the end:
Sleeping in this matter never unified standard answers. Some sleep for an hour and others sleep for hours and are still tired. The number of bracelets is a reference, and your physical feeling is the gold standard. You don't have to worry about the long sleep, you don't have to worry about the deep sleep, you wake up clean, you live online in the day, it's your best sleep。
If this article helps you to ease your sleep anxiety, welcome the "show" and share it with every family friend who is consumed by sleep data
