Let Us Enjoy Nine Hours of Sleep Every Night
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　　Most of us sleep fewer than nine hours every night, because we have much homework to do. Some homework is given by our teachers, and some by our parents. We have to stay up late, and get up early in the morning to get to school on time by bus or bike. It can be a long way from home to school.
　　School and parents should cut down some of homework so that we can enjoy not less than nine hours of sleep every night for our health.
【参考译文】
　　我们大部分人每晚睡眠不足9小时，因为我们要做许多作业。有些作业是留的，有些是家长留的。我们不得不熬的很晚，而早晨又得早起，为了乘公共汽车或骑车按时赶到学校。从家到学校可能是很远的路。
　　学校和家长应该削减一些作业，让我们为了能每晚睡不少于9小时的觉。
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Is 7 Hours of Sleep Ideal?
Tom Merton via Getty Images
Eight hours. That's the nightly sleep recommendation you hear most frequently, the gold standard for a healthy sleep routine. But what if it isn't? I read this
in the Wall Street Journal with great interest, for it points to recent research that suggests the eight-hour model may not be the ideal one for most healthy adults. Although eight hours is the number most often associated with a full night's sleep, sleep experts know that there is some degree of variation when it comes to individual sleep needs. Most often, the recommendation for sleep times comes in a range of seven to nine hours, depending on the individual. The National Sleep Foundation currently recommends this seven- to nine-hour range as ideal for healthy adults. But there is a growing body of research that suggests the ideal amount of sleep may in fact be at the very low end of that range. Aof
indicate that seven hours -- not eight -- may be the most healthful amount of nightly sleep. There's no broad consensus about this among sleep experts -- but there's an increasingly compelling case that's being made by studies that for many people, eight hours may be more sleep than they need, or than that's healthy for them. We hear a lot more about the dangers of too little sleep, but sleeping too much can be hazardous to your health as well. Both too little sleep and too much sleep are
with greater mortality risks. So understanding as much as we can about the overall "best" amount of sleep has real importance. The National Sleep Foundation is currently at work examining and analyzing sleep data in preparation to release for sleep. And the Centers for Disease Control has funded a
to explore all manner of issues related to sleep, including updated recommendations for healthy sleep amounts. Both are expected to release their recommendations in 2015. Those guidelines are important, for medical professionals and the general public. But the right amount of sleep is always going to be a personal and individual determination. The most important information in determining your sleep needs is what your body and mind tell you. Pay attention to how much (and how well) you're sleeping at night, and also pay attention to how you feel during the day. A sufficient night of sleep should leave you feeling alert and energized throughout the bulk of the day, and ready for bed at roughly the same time every night. In order to read your body's need for sleep, it's important to practice good sleep hygiene. That includes consistent bed times and wake times, a dark, cool, and comfortable bedtime, and quiet time away from bright light and electronics in the hour before bed. Give yourself ample time for sleep, and create a sleep-friendly environment and routine, and your body can tell you a great deal about how much sleep you need. Sweet Dreams, Michael J. Breus, PhD
The Sleep Doctor
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For current, updated information see the .
Perceived Insufficient Rest or Sleep Among Adults --- United States, 2008
The importance of chronic sleep insufficiency is under-recognized as a public health problem, despite being associated with numerous physical and mental health problems, injury, loss of productivity, and mortality (1,2). Approximately 29% of U.S. adults report sleeping &7 hours per night (3) and 50--70 million have chronic sleep and wakefulness disorders (1). A CDC analysis of 2006 data from the Behavioral Risk Factor Surveillance System (BRFSS) in four states showed that an estimated 10.1% of adults reported receiving insufficient rest or sleep on all days during the preceding 30 days (). To examine the prevalence of insufficient rest or sleep in all states, CDC analyzed BRFSS data for all 50 states, the District of Columbia (DC), and three U.S. territories (Guam, Puerto Rico, and U.S. Virgin Islands) in 2008. This report summarizes the results, which showed that among 403,981 respondents, 30.7% reported no days of insufficient rest or sleep and 11.1% reported insufficient rest or sleep every day during the preceding 30 days. Females (12.4%) were more likely than males (9.9%) and non-Hispanic blacks (13.3%) were more likely than other racial/ethnic groups to report insufficient rest or sleep. State estimates of 30 days of insufficient rest or sleep ranged from 7.4% in North Dakota to 19.3% in West Virginia. Health-care providers should consider adding an assessment of chronic rest or sleep insufficiency to routine office visits so they can make needed interventions or referrals to sleep specialists.
BRFSS* is a state-based, random-digit--dialed telephone survey of the noninstitutionalized U.S. civilian population aged ≥18 years, which is conducted by state health departments in collaboration with CDC (). In 2008, response rates+ among all 50 states, DC, and territories ranged from 35.8% to 65.9% (median: 53.3%), based on Council of American Survey and Research Organizations (CASRO) guidelines. Cooperation rates§ ranged from 59.3% to 87.8% (median: 75.0%).
The 2008 survey included the question, "During the past 30 days, for about how many days have you felt you did not get enough rest or sleep?" Data from all sites were aggregated, and the numbers of days of perceived insufficient rest or sleep were categorized as zero days, 1--13 days, 14--29 days, and 30 days. Analyses were stratified by age group, race/ethnicity, sex, employment status, education level, marital status, and geographic area. Age-adjusted prevalence estimates were obtained and standardized to the projected U.S. 2000 population and 95% confidence intervals were calculated using statistical software to account for the complex sampling design. Age-adjusted estimates account for variations within state populations and permit comparisons between states and the 2006 report () examining data from four states. Statistical significance was determined by using t-tests. Unless otherwise indicated, all comparisons mentioned in this report were significant at the p&0.001 level.
Among the 403,981 adult respondents, an estimated 30.7% reported no days of insufficient rest or sleep in the preceding 30 days, 41.3% reported 1--13 days, 16.8% reported 14--29 days, and 11.1% reported 30 days (). The prevalence of adults reporting no days of insufficient rest or sleep in the preceding 30 day persons aged ≥45 years were more likely to report no days than adults aged &45 years. Hispanic (38.8%) and other non-Hispanic racial/ethnic groups (35.4%) were more likely to report no days in comparison with non-Hispanic whites (27.9%) and non-Hispanic blacks (30.4%). Men (33.6%) were more likely to report no days than women (28.1%). Retired persons (43.8%) were most likely to report no days of insufficient rest or sleep in comparison with adults reporting other types of employment status (p=0.003). Those with less than a high school diploma or general education development certificate (GED) (37.9%) also were more likely to report no days of insufficient rest or sleep in comparison with those with a high school diploma or GED (33.8%) or with some college or college degree (28.0%). Finally, reports of no days of insufficient rest or sleep were similar among adults of varying marital status, although never married adults (31.6%) were more likely to report no days than members of an unmarried couple (28.4%; p=0.005).
The percentage of adults reporting insufficient rest or sleep every day during the preceding 30 days generally declined with age (). The percentage was highest among persons aged 25--34 years (13.8%) and lowest among persons aged ≥65 years (7.4%). Non-Hispanic blacks (13.3%) were significantly more likely than non-Hispanic whites (11.2%) to report 30 days of insufficient rest or sleep. Females were more likely to report 30 days of insufficient rest or sleep than males (12.4% versus 9.9%, respectively). Persons who reported being unable to work (25.8%) and unemployed respondents (13.9%) were significantly more likely to report 30 days of insufficient rest or sleep than respondents who were employed (9.9%), retired (9.5%; p=0.011), or a student or homemaker (11.1%). In comparison with persons with some college education or a college degree (9.6%), insufficient rest or sleep was significantly more likely to be reported by persons with less than a high school education (14.3%) and among those with a high school diploma or GED (13.2%). Compared with married respondents (11.1%), those who were divorced, widowed, or separated were more likely to report insufficient sleep (16.0%). Percentages for never married persons (10.6%) and members of an unmarried couple (12.1%) were similar to those for married adults (11.1%; p=0.139).
The distribution of reported days of insufficient rest or sleep varied among states and territories (). The lowest age-standardized prevalences of 30 days of insufficient rest or sleep in the preceding 30 days were observed in North Dakota (7.4%), California (8.0%), DC (8.5%), Wisconsin (8.6%), and Oregon (8.8%); the highest were observed in Puerto Rico (14.0%), Oklahoma (14.3%), Kentucky (14.4%), Tennessee (14.8%), and West Virginia (19.3%) ().
Reported by: LR McKnight-Eily, PhD, Y Liu, MPH, GS Perry, DrPH, LR Presley-Cantrell, PhD, TW Strine, MPH, H Lu, MS, JB Croft, PhD, Div of Adult and Community Health, National Center for Chronic Disease Prevention and Health Promotion, CDC.
Editorial Note: This is the first published report to present state-based estimates of perceived insufficient sleep or rest by adults for the 50 states, DC, and three U.S. territories. The insufficient rest or sleep question was included on the 2008 BRFSS core questionnaire in response to an Institute of Medicine recommendation that CDC expand surveillance of population sleep patterns (1). The analysis presented in this report found that an estimated 11.1% of respondents reported experiencing insufficient rest or sleep every day for the preceding 30 days and 30.7% of respondents reported no days of insufficient sleep or rest, similar to the 10.1% and 29.6%, respectively, reported by adults from four states in 2006 (). Racial/ethnic and sex differences observed in this 2008 study were not seen in the 2006 data and likely are the result of increased geographic representation in the sample population and a much larger sample size in 2008. However, the 2008 findings are consistent with previous research indicating a higher prevalence of self-reported frequent insufficient rest or sleep by women in comparison with men (6) and disparities in sleep duration reported by non-Hispanic blacks in comparison with whites (7,8).
The high prevalence of insufficient rest or sleep was concentrated in the southeastern United States. The causes of the geographic variations found cannot be determined by this study. However, geographic variations in occupational factors (e.g., shift work opportunities and extended work schedules) and lifestyle choices (e.g., use of technology), and the distribution of related common chronic diseases (e.g., obesity [], depression, hypertension, heart disease, and stroke), many of which also are concentrated in the Southeast, might play a role and should be examined further (10).
The major causes of sleep loss are overlapping and include lifestyle and occupational factors that reflect broad societal factors (e.g., work hours and access to technology), and specific sleep disorders (1). Further studies are needed to explain the sex and racial/ethnic differences apparent in these results. Women are underrepresented in studies of sleep and sleep disorders (7). Further research also is needed to examine the relationship between sleep during pregnancy and postpartum and sleep-related diseases, such as depression, which are more prevalent in women (7). Racial and ethnic minorities disproportionately report sleep durations that are associated with increased mortality and might contribute to health disparities, and they are overrepresented in low socioeconomic environments that might compromise sleep quality (7). In this analysis, persons unable to work expressed the greatest prevalence of perceived rest or sleep insufficiency, which might be the result of mental distress or medical problems, disabilities, or other conditions that prevent them from being employed.
The findings in this report are subject to at least three limitations. First, the definitions of "enough (sufficient)" sleep and "rest" and responses to the survey question were subjective and were not accompanied by reports of hour therefore, this analysis cannot be compared directly with studies of sleep duration. Because the survey question also did not distinguish between "rest" and "sleep," respondents might vary in their interpretation of the questions and the terms. Finally, institutionalized persons and persons residing in households without landline telephones are not included in the survey. Therefore, the findings of this report are not generalizable to those populations.
According to the National Sleep Foundation, adults need 7--9 hours of sleep each night. Health-care professionals should evaluate patients who report chronic insufficient rest or sleep and advise them of effective behavioral strategies including keeping a re avoiding stimulating activities within 2 avoiding caffeine, nicotine, and al sleeping in a dark, quiet, well- and avoiding going to bed hungry.? Pharmacologic intervention also might be warranted. Although few formal clinical practice guidelines are available for assessing and treating sleep insufficiency and sleeping disorders, a multidisciplinary team, including a sleep specialist, might be required for proper treatment (1).
Acknowledgment
The findings in this report are based, in part, on data provided by BRFSS state coordinators from the 50 United States, DC, Guam, Puerto Rico, and U.S. Virgin Islands.
References
Institute of Medicine. Sleep disorders and sleep deprivation: an unmet public health problem. Washington, DC: The National Academies P 2006.
Banks S, Dinges DF. Behavioral and physiological consequences of sleep restriction. J Clin Sleep Med --28.
Schoenborn CA, Adams PF. Sleep duration as a correlate of smoking, alcohol use, leisure-time physical inactivity, and obesity among adults: United States, . Available at . Accessed October 22, 2009.
Strine TW, Chapman DP. Associations of frequent sleep insufficiency with health-related quality of life and health behaviors. Sleep Med --7.
National Center on Sleep Disorders Research. 2003 National Sleep Disorders Research Plan. Bethesda, MD: US Department of Health and Human Services, National Center on Sleep Disorders R 2003. Available at . Accessed October 28, 2009.
Hale L, Do DP. Racial differences in self-reports of sleep duration in a population-based study. Sleep 6--103.
DeVol R, Bedroussian A. An unhealthy America: the economic burden of chronic disease. Santa Monica, CA: Milken I 2007.
What is already known on this topic?
A 2008 MMWR report of perceived insufficient rest or sleep by adults from four states using 2006 Behavioral Risk Factor Surveillance System (BRFSS) data found that 1 in 10 adults reported insufficient rest or sleep every day in the preceding 30 days and 29.6% reported no days of insufficient rest or sleep.
What is added by this report?
Insufficient rest or sleep prevalence estimates from adults in the 50 United States, the District of Columbia, and three U.S. territories (Guam, Puerto Rico, and U.S. Virgin Islands) from the 2008 BRFSS substantiate previous findings, add support for sex and race/ethnicity differences, and characterize geographic variations in the state-based reports of rest or sleep insufficiency.
What are the implications for public health practice?
Health-care providers should consider adding an assessment of chronic rest or sleep insufficiency to routine office visits so they can make needed interventions or referrals to sleep specialists.
(30.4--31.0)
(41.0--41.6)
(16.6--17.1)
(10.9--11.4)
Age group (yrs)
(21.9--24.5)
(44.1--47.0)
(18.5--20.8)
(10.7--12.5)
(21.0--22.6)
(43.2--45.0)
(19.7--21.1)
(13.2--14.3)
(22.2--23.4)
(44.5--45.9)
(19.5--20.6)
(11.5--12.4)
(30.0--30.9)
(41.9--42.8)
(16.0--16.6)
(10.6--11.1)
(56.2--57.2)
(27.8--28.8)
(7.3--7.9)
(7.2-- 7.7)
Race/Ethnicity
White, non-Hispanic
(27.6--28.2)
(42.4--43.1)
(17.9--18.5)
(10.9--11.4)
Black, non-Hispanic
(29.4--31.3)
(39.3--41.5)
(15.1--16.8)
(12.6--14.0)
(37.7--39.9)
(36.6--38.8)
(12.3--13.8)
(9.9--11.2)
Other, non-Hispanic++
(34.0--36.7)
(35.8--38.6)
(14.8--16.8)
(10.8--12.5)
(33.1--34.1)
(40.4--41.5)
(15.2--16.0)
(9.6--10.2)
(27.7--28.5)
(41.1--41.9)
(17.6--18.3)
(12.1--12.7)
Employment status
(28.3--29.2)
(43.7--44.6)
(16.8--17.5)
( 9.7--10.2)
Unemployed
(31.0--34.0)
(35.2--38.2)
(15.8--18.0)
(12.9--14.9)
(36.4--51.3)
(25.7--40.7)
(9.7--17.2)
(6.2--12.8)
Unable to work
(22.6--25.9)
(26.5--30.2)
(20.2--23.0)
(24.3--27.3)
(30.5--32.2)
(40.8--42.6)
(15.3--16.5)
(10.5--11.7)
&High school diploma or GED??
(36.7--39.0)
(32.5--34.8)
(13.5--15.0)
(13.5--15.0)
High school diploma or GED
(33.2--34.4)
(36.7--37.9)
(15.3--16.2)
(12.7--13.6)
Some college or college graduate
(27.7--28.4)
(44.0--44.9)
(17.5--18.2)
(9.4--9.9)
Marital status
(30.3--31.5)
(41.4--42.7)
(15.5--16.3)
(10.7--11.6)
Divorced, widowed, separated
(29.1--31.7)
(33.7--36.4)
(17.5--19.6)
(14.9--17.1)
Member of unmarried couple
(26.3--30.5)
(40.5--45.0)
(15.2--18.2)
(10.9--13.3)
Never married
(30.8--32.4)
(40.2--41.9)
(16.1--17.4)
(10.1--11.1)
(28.4--31.9)
(37.3--41.2)
(15.7--19.0)
(11.9--14.5)
(29.7--34.6)
(38.1--44.1)
(15.0--19.7)
(7.4--11.4)
(30.2--35.7)
(38.4--44.2)
(12.2--16.3)
(9.3--13.6)
(27.4--30.7)
(38.8--42.7)
(16.3--19.3)
(10.9--13.8)
California
(31.8--34.1)
(41.3--43.8)
(15.6--17.4)
(7.3--8.7)
(30.1--32.4)
(41.7--44.2)
(15.6--17.5)
(8.5--10.0)
Connecticut
(26.7--30.2)
(43.4--47.5)
(14.1--17.3)
(9.2--11.6)
(26.8--30.6)
(39.2--44.0)
(15.9--19.7)
(10.4--13.5)
District of Columbia
(29.3--33.5)
(42.1--46.5)
(14.3--17.4)
(7.3-- 9.6)
(31.6--35.5)
(36.0--40.1)
(13.3--16.5)
(12.1--14.9)
(27.2--30.5)
(39.3--43.2)
(14.9--18.0)
(11.9--14.9)
(34.0--37.2)
(38.3--41.8)
(13.2--15.8)
( 8.8--10.9)
(27.9--31.1)
(41.3--45.3)
(16.7--19.9)
(7.9--9.9)
(25.2--28.3)
(43.2--46.9)
(16.9--19.9)
(8.6--10.9)
(27.0--30.7)
(39.5--43.8)
(16.4--19.7)
(10.0--12.8)
(28.8--31.6)
(40.1--43.6)
(15.5--18.3)
(9.9--12.2)
(29.2--31.7)
(40.0--42.9)
(16.1--18.5)
(9.9--11.7)
(24.6--27.5)
(36.4--40.1)
(19.6--23.0)
(13.1--15.7)
(33.4--36.7)
(35.6--38.9)
(13.4--15.9)
(11.9--14.1)
(27.9--30.6)
(40.7--44.1)
(15.9--18.6)
(10.0--12.3)
(27.2--30.0)
(41.2--44.3)
(17.2--19.7)
(9.2--11.0)
Massachusetts
(29.2--31.2)
(39.9--42.3)
(16.1--17.9)
(11.0--12.6)
(27.3--29.8)
(41.8--44.7)
(16.2--18.5)
(9.9--11.7)
(27.7--31.1)
(42.7--46.7)
(14.4--17.5)
(8.8--11.3)
Mississippi
(30.9--33.9)
(35.6--38.8)
(16.0--18.6)
(12.0--14.2)
(25.9--29.3)
(40.1--44.3)
(15.2--18.3)
(12.0--14.9)
(26.8--30.0)
(40.4--44.2)
(17.8--20.9)
(8.7--11.1)
(27.8--30.5)
(43.9--47.2)
(15.2--17.5)
(7.9--10.0)
(28.7--33.0)
(38.2--42.8)
(15.7--19.4)
(9.6--12.6)
New Hampshire
(26.2--29.0)
(43.1--46.6)
(16.3--19.2)
(8.8--10.9)
New Jersey
(30.9--33.6)
(38.4--41.3)
(14.0--16.2)
(11.8--13.8)
New Mexico
(31.4--34.9)
(38.6--42.4)
(14.3--17.2)
(9.5--11.7)
(27.2--30.1)
(41.2--44.4)
(16.6--19.1)
(9.8--11.7)
North Carolina
(30.8--33.0)
(37.8--40.3)
(15.1--16.9)
(12.2--13.9)
North Dakota
(27.9--31.0)
(45.3--49.0)
(14.7--17.4)
(6.5--8.4)
(25.9--28.2)
(41.3--44.1)
(17.6--19.9)
(10.5--12.4)
(29.4--32.2)
(35.9--39.0)
(16.3--18.6)
(13.2--15.3)
(26.7--30.1)
(46.7--50.8)
(12.6--15.5)
(7.6--9.9)
Pennsylvania
(28.4--31.1)
(38.7--41.8)
(17.3--19.9)
(10.4--12.3)
Rhode Island
(27.9--31.3)
(40.7--44.8)
(15.2--18.3)
(9.7--12.1)
South Carolina
(31.0--34.3)
(39.0--42.6)
(13.3--15.8)
(10.8--13.2)
South Dakota
(30.7--33.8)
(40.0--43.6)
(13.3--15.8)
(10.2--12.7)
(29.7--34.2)
(34.4--39.2)
(14.6--18.3)
(13.2--16.3)
(31.2--34.1)
(38.2--41.4)
(14.6--17.0)
(10.7--12.8)
(24.2--27.0)
(44.9--48.5)
(17.2--19.9)
(8.1--10.2)
(26.1--28.6)
(43.6--46.8)
(16.4--19.1)
(8.7--10.7)
(27.0--32.0)
(39.4--44.5)
(16.5--20.9)
(8.7--11.0)
Washington
(28.1--29.9)
(42.0--43.9)
(17.4--19.0)
(9.2--10.5)
West Virginia
(25.9--29.3)
(31.9--35.8)
(17.7--20.8)
(17.6--21.0)
(26.3--29.6)
(42.4--46.5)
(17.2--20.7)
(7.5--9.7)
(27.4--29.7)
(42.6--45.5)
(16.2--18.4)
(9.2--11.0)
(42.1--50.1)
(31.0--38.5)
(5.9--9.6)
(8.8--14.0)
Puerto Rico
(48.8--52.7)
(23.2--26.6)
(9.1--11.5)
(12.7--15.4)
U.S. Virgin Islands
(33.1--37.9)
(39.2--44.4)
(11.3--14.9)
(8.0--11.2)
(30.4--31.0)
(41.0--41.6)
(16.6--17.1)
(10.9--11.4)
FIGURE. Age-adjusted* percentage of adults who reported 30 days of insufficient rest or sleep+ during the preceding 30 days --- Behavioral Risk Factor Surveillance System, United States,§ 2008.
Alternative Text: The figure above shows the age-adjusted percentage of adults who reported 30 days of insufficient rest or sleep during the preceding 30 days in the United States in 2008. The lowest age-standardized prevalences of 30 days of insufficient rest or sleep in the preceding 30 days were observed in North Dakota (7.4%), California (8.0%), District of Columbia (8.5%), Wisconsin (8.6%), and Oregon (8.8%); the highest were observed in Puerto Rico (14.0%), Oklahoma (14.3%), Kentucky (14.4%), Tennessee (14.8%), and West Virginia (19.3%).
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Date last reviewed: 10/29/2009
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