Adequate sleep, a balanced diet, and appropriate exercise are the three recognized health standards established by the World Health Organization, with sleep ranked as the top priority. As the pace of modern life accelerates and work and personal pressures continue to mount, issues such as insomnia, anxiety, and depression have increasingly become major factors affecting public health.

The Current State of Sleep Among the Chinese Population

Recently, the Chinese Sleep Research Society released the 2025 China Sleep Health Survey Report (hereinafter referred to as the “Survey Report”). According to the report, the prevalence of sleep problems among people aged 18 and above has reached 48.5%, meaning nearly half of all adults experience sleep-related issues, including difficulty falling asleep, early waking, and frequent nighttime awakenings.

How Can We Sleep Better?

Based on the findings of the Survey Report and common sleep improvement practices, attention is recommended in the following areas:

01. Establish Healthy Sleep Habits

According to the National Health Commission's definition, healthy sleep is characterized by:

√ Falling asleep within 30 minutes

√ No more than three awakenings during the night

√ The ability to fall back asleep within 20 minutes after waking

√ Waking up in the morning feeling refreshed, in a good mood, energetic, and with focused attention

This represents the ideal state of sleep-and the goal we should aim for. In terms of sleep duration, 6 to 8 hours is generally appropriate. However, consistently sleeping fewer than 5 hours or more than 9 hours may increase the risk of health problems such as stroke and heart disease.

02. Sleep Quality Is Closely Related to Lifestyle Habits

The Survey Report indicates that drinking alcohol or having late-night snacks, as well as consuming tea or coffee after dinner, can all affect sleep quality. Research shows that individuals who drink alcohol more than seven times a week wake up 0.4 times more frequently at night than those who do not drink. People who frequently have late-night snacks also tend to fall asleep later. In addition, using mobile phones before bed, taking long naps during the day, or engaging in intense physical activity at night can all negatively impact sleep.

03. Optimize Indoor Lighting Environment for Better Sleep

Studies have shown that appropriate exposure to natural light helps regulate the body's biological rhythms and improves sleep quality. However, due to work and other lifestyle factors, many people spend extended periods indoors with limited sunlight exposure, which can disrupt the biological clock and lead to problems such as difficulty falling asleep and nighttime awakenings. Therefore, improving the indoor lighting environment can support better sleep.

The LifeSun Vitality Lamp simulates the spectrum of sunlight, filtering out UV and harmful blue light while preserving the beneficial near-infrared wavelengths. It assists in regulating circadian rhythms and alleviating sleep disturbances.

To improve sleep, it's essential not only to manage your daily schedule but also to pay attention to small details in habits and environment. Maintaining a balanced diet and appropriate exercise, avoiding harmful habits, and optimizing the lighting environment can gradually help establish a healthy sleep pattern, ultimately enhancing overall quality of life.