休生養息 一天睡足幾小時最健康

Some of us feel well-rested after a solid eight hours of sleep. For others, closer to nine feels best. For others still, a little less will do. How much sleep we prefer to get is highly subjective -- but how much sleep we need is a bit more concrete.

我們中的一些人，睡足了8個小時後覺得無比神清氣爽。對於另一些人來說，睡差不多9個小時爲最佳。還有一些人，稍微不足這點時間剛剛好。我們更願意睡多久是非常主觀的——但是我們需要多少睡眠就是有那麼一點具體有形的了。

After web analytics showed the vast popularity of the How Much Sleep Do We Really Need? feature of the National Sleep Foundation's (NSF) website, a panel of experts set about to reassure that the information provided there was the most accurate and up to date.

網絡分析顯示，由國家睡眠基金會網站發起的“我們到底需要睡多久”非常受歡迎，並且專家組開始着手確定上面提供的信息，它們是最爲精確的，而且是最新的數據。

To do so, a panel of six sleep experts and 12 other medical experts from organizations including the American Academy of Pediatrics, the American Geriatrics Society, the American Psychiatric Association and the Society for Research in Human Development, conducted a formal literature review. The panel focused on the body of research surrounding sleep duration in healthy human subjects that had been published in peer-reviewed journals between 2004 and 2014. From the 312 articles reviewed, the experts were able to fine-tune existing sleep duration recommendations as detailed below:

專家組來自美國兒科學會、美國老年醫學會、美國精神醫學學會、人類社會發展研究這些組織的6名睡眠專家和另外12位醫學專家，擬定了一份正式的文獻綜述。專家組專注於2004年到2014間發表的同行評議學術期刊上，健康人體的睡眠時間議題。從312篇的文獻綜述中，專家們得以調整已有的睡眠時長推薦，歸結具體如下。

Newborns (0-3 months): 14-17 hours

新生兒（0-3個月）：14-17個小時

Infants (4-11 months): 12-15 hours

嬰兒（4-11個月）：12-15小時

Toddlers (1-2 years): 11-14 hours

剛學會走路的孩子（1-2歲）：11-14個小時

Preschoolers (3-5): 10-13 hours

學齡前兒童（3-5歲）：10-13個小時

School-Age Children (6-13): 9-11 hours

學齡兒童（6-13歲）：9-11個小時

Teenagers (14-17): 8-10 hours

青少年（14-17歲）：8-10個小時

Young Adults (18-25): 7-9 hours

青壯年（18-25歲）：7-9個小時

Adults (26-64): 7-9 hours

成年人（26-64歲）：7-9個小時

Older Adults (65 ): 7-8 hours

老年人（65歲以上）：7-8個小時

“This is the first time that any professional organization has developed age-specific recommended sleep durations based on a rigorous, systematic review of the world scientific literature relating sleep duration to health, performance and safety,” Charles A. Czeisler, Ph.D., M.D., professor of sleep medicine at Harvard Medical School and chairman of the board of the National Sleep Foundation, said in a statement.

“這是第一次有專業的組織，擬寫一份年齡劃分的睡眠時長推薦表，其基於的是嚴謹的，系統的檢閱全球關於健康、性能和安全考慮的睡眠時長科學文獻，”查爾斯·A·斯勒醫學博士——哈佛醫學院睡眠治療的教授，同時也是國家睡眠基金會理事會的董事長在一份聲明裏說道。