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Is the "four-hour sleep method" scientific? Sleep Medicine Doctor Response

release time:2023-02-15|reading:

  Recently, Zhang Chaoyang, the founder of Sohu, once again talked about his "four-hour sleep method" in the live program, which triggered a heated debate. Previously, he had publicly suggested that people sleep less, saying that it is best to sleep for 6 hours, and 4 hours is perfect. In this regard, relevant experts said that this is not a scientific sleep method, and will cause damage to health.

  Zhang Chaoyang Talks Again about "Four Hour Sleep Method"

  According to media reports, on the 9th, Zhang Chaoyang said about his sleep habits in the live broadcast: "If you want to sleep deeply and quickly, you must first shorten the sleep time. You have to sleep for 4 hours instead of 7 hours. After forming a rule, you can gradually fall asleep quickly".

  He also said: "The length of each sleep should not exceed three hours, just two and a half hours. Because I sleep less, it is impossible for me to sleep. I sleep in seconds." He believed that 11 p.m., 12 a.m. to 3 a.m. is the best time to sleep. A deep sleep from 12 a.m. to 3 a.m. is the time to sleep later.

  Zhang Chaoyang also has his own way to wake himself up after sleep. He introduced in the program that he should put the alarm clock or mobile phone ringer about 8 meters away from himself, and make himself "absolutely awake" through the process of getting up and turning off, and then sleep again two hours later. He likened this process to diving. The height of each diving is equivalent to a certain degree of fatigue. "It allows you to jump from that height and dive deeper."

  In 2020. Zhang Chaoyang also claimed in an interview program that he only slept four hours a day, and every two hours would be separated by an hour when he was fully awake. He believes that the reason why we often can't sleep well is that after we sleep for three hours, the next 3-4 hours are spent in nightmares, and when we wake up, we will feel particularly uncomfortable. He suggested that people should sleep less. It is best to sleep for 6 hours. If you can sleep for 4 hours, it is perfect.

  Experts: Most adults sleep for 7-8 hours

  "From the perspective of medical health, this is not very scientific." For Zhang Chaoyang's "four-hour sleep method", Fan Tengteng, deputy director of the Sleep Medicine Department of the Sixth Hospital of Peking University, told Chinanews. com.

  Van Tengteng said that most adults need about 7 to 8 hours of sleep on average. "It is true that a small number of people belong to the group with short sleep duration (sleep demand is only 4 hours), but this is a case in point. There may not be one such 'special individual' among 1000 people."

  As for Zhang Chaoyang's wake-up call, Fan Tengteng said it was a kind of self-sleep deprivation. "This is not our sleep mode under natural rhythm. Our body's healthy biological clock should be a regular work and rest time, going to bed and getting up at a fixed time. In this way, our biological clock also maintains a moderate rhythm, which is meaningful to our physical and mental health."

  Fan Tengteng also disagreed with Zhang Chaoyang's practice of sleeping two hours after waking up. He said that in medicine, sleep is usually divided into non-REM sleep and REM sleep, and the two phases cycle alternately every night. "This is the embodiment of the biological rhythm of nature and should not be broken artificially."

  Van Tengteng said that non-REM sleep can be divided into N1. N2 and N3 phases. Among them, N3 is slow-wave sleep, which is also generally considered as deep sleep. "The proportion of deep sleep should be moderate, not the more the better."

  He also said that most nighttime dreams occur during REM sleep. If you are awakened in this period, you often think you are dreaming. Rapid eye movement sleep will help us complete the memory consolidation of knowledge learned during the day, which is very important for the cognitive function of the brain.

  Experts: Most adults sleep for 7-8 hours

  "In the case of insufficient sleep, many physical diseases and mental and psychological diseases will come to us." Fan Tengteng introduced that previous evidence-based medical evidence showed that insufficient sleep would lead to a significant increase in the incidence rate of cardiovascular and cerebrovascular diseases, as well as the prevalence of Alzheimer's disease. A study conducted by the Sixth Hospital of Peking University found that sleep duration less than 6 hours would cause brain cognitive impairment.

  Van Tengteng has been engaged in the clinical front-line work of sleep medicine for a long time, and found that the proportion of young people and even adolescents suffering from insomnia has increased in recent years.

  He said that people with insomnia should not pay too much attention to sleep, which will cause anxiety to the body. He suggested that people should form a regular work and rest habit, go to bed at a fixed time, get up at a fixed time, and do not change their work and rest time even on holidays.

  In addition, he said that aerobic exercise such as jogging, fast walking and yoga during the day will also help you fall asleep at night, but you should try to avoid strenuous exercise 2 hours before going to bed. During this period, high-intensity exercise will excite the cerebral cortex, but it is difficult to fall asleep. At the same time, stay away from electronic products half an hour before going to bed. Because the blue light emitted by the mobile phone screen will inhibit the secretion of melatonin in the brain, which is an important substance for regulating sleep.


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