When the happiest nation in the world is crowned the...

When the happiest nation in the world is crowned the "longest sleeper"!

Getting enough sleep is something that should not be overlooked. Because it is considered as 1 in 3 of everyone's daily life According to a recent Sleep Cycle survey, the countries with the world's best sleep quality joker were the Netherlands and Finland (82 percent equal), followed by Latvia (81 percent), who slept more than 8 hours.

Earlier, Finland had just ruled the number 1 happiest country in the world for the fourth year in a row. While the Netherlands This ranked fifth, according to previous studies, that happiness and sleep are related to one another.

SleepScore Labs analyzed 1,234,462 nights of sleep data from 72,000 SleepScore mobile users from 26 countries and found that the country had the best sleep quality. Will be happiest as well

According to The World Happiness Report, it is found that the people in the country who are happy have a good quality of life. Because they are satisfied in various fields such as income, longevity And getting social support from the government sector Therefore without any worries Resulting in good sleep quality as well

While Japan, despite the advancement in technology and being a developed country But they are ranked among the lowest sleeping countries, as are South Korea and Vietnam (69 percent equal), with Japanese people sleeping less than 7 hours or 40 minutes less than the rest of the world, on average most countries around the world have an average of hours of sleep. At 7.5 hours

And interesting Japan and South Korea are also among the world's most 'snoring' countries, according to Sleep Cycle statistics show that Japanese people have the highest number of snoring (41 minutes), followed by South Korea with 39 minutes and India at 38 minutes.

Factors that cause poor sleep quality

According to a Philips Global Sleep Survey of 11,000 adults from 12 countries, 62 percent admitted that they did not sleep well. The number of hours that is reduced by just 1-2 hours can affect the brain function just like 1-2 days of sleep deprivation!

There are a variety of factors that can lead to poor sleep, and here are the six most common ones.

1. Worry-stress Work, family, health and finance are the main causes of anxiety or stress. Which can be found in every career field It also found that people in Canada and Singapore are most likely to experience stress and anxiety.

2. Environment One of the main factors affecting sleep quality and sleep duration is a comfortable sleeping environment, where nearly 35 percent of adults do not sleep well in bed, with the Chinese being a nation with the condition. The sleeping environment that is least comfortable.

3. Work and study When faced with strenuous work or study This can affect the sleeping behavior of both adults and children in the long term. Because many people have to sleep deprivation to complete work and homework. Therefore having poor sleep quality

4. Entertainment Nowadays, technology has made it easier for us to enjoy entertainment which can be found on smartphones and computers. The blue light from these devices distorts the brain's perception of day and night. Thus resulting in more difficult sleep When the body does not release melatonin normally

5. Drink-food Eating And drink beverages containing coffee or alcohol Just a few hours before going to bed It is considered a major contributor to the difficulty of falling asleep. According to the survey, China, Canada, the United States and Singapore are the countries that drink the most caffeine.

6.3 out of 4 of adults are likely to have at least one health problem affecting their sleep, including snoring, insomnia (Insomnia), obstructive sleep apnea (obstructive sleep apnea). , Restless legs syndrome, sleep disorders (Narcolepsy) and chronic pain (Chronic Pain) as well.

How long should each age group sleep?

We may often hear advice from doctors. That should sleep for 7-9 hours, but the number of hours it refers to adulthood. Between the ages of 26-64 years, but how much sleep should that be during other ages? National Sleep Foundation of the United States There are recommendations and age ranges are divided as follows:

- Newborns aged 0-3 months should sleep 14-17 hours.
- Infants aged 4-11 months should sleep 12-15 hours.
- Children aged 1-2 years should sleep 11-14 hours.
- Kindergarten children aged 3-5 years should sleep 10-13 hours.
- Elementary school children aged 6-13 years should sleep 9-11 hours.
- Adolescents aged 14-17 years should sleep 8-10 hours.
- Adults early age 18-25 years should sleep 7-9 hours.
- Adults aged 25-64 years should sleep 7-9 hours.
- Seniors aged 64 years and over should sleep 7-8 hours.
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Want to sleep, have to correct the point

Once you know what factors contribute to poor sleep quality, you need to be able to correct it. To sleep better and easier.

- Wake up - go to bed at the same time And should be done on a daily basis Even on the weekend To make familiarity with the biological clock in our body And helps the brain prepare for better sleep
- Work out, choose the time that best fits your schedule And make it evenly Exercise helps to balance melatonin and cortisol levels released by the body.
- Not playing with mobile phones - computers before going to bed At night Avoid blue light at least 30-60 minutes before going to bed to allow the brain to release melatonin, which makes you feel drowsy.

- Avoid food, alcohol and caffeine before bedtime. At least 2-3 hours before bedtime, especially coffee or tea, because the effects of caffeine can last up to 8 hours in our body, interrupting our natural sleep.

- Provide an environment that is conducive to sleeping The bedroom should be dark, quiet and the weather is not too hot and not too cold. And choose a quality mattress for a good night's sleep