Physiological clock description
1. 00:00--01:00 Light sleep period-more dreamy and sensitive, and those who are unwell may easily wake up at this time.
2. 01:00--02:00 Detox period-At this time, the liver is active in order to eliminate toxins. The body should be put into sleep so that the liver can complete the role of metabolic waste.
3. 03:00--04:00 Dormancy period-the most susceptible moment for severely ill patients. Often patients die at this time. It is best not to stay up late for more than this time.
4. 09:00--11:00 Essence period-this is the best time for attention and memory, and is the best time for work and study.
5. 12:00--13:00 Lunch break-best sit still or rest with eyes closed, no alcohol at noon, easy to get drunk and hurt the liver!
6. 14:00--15:00 peak period- -It is the ultimate time for analysis and creativity to be fully utilized!
7. 16:00--17:00 Low tide-the stage of weak physical strength, it is best to add fruit to relieve hunger and avoid gluttony due to hunger obesity.
8. 17:00--18:00 Loose period-at this time blood sugar slightly increases, smell and taste are the most sensitive, you might as well prepare dinner to boost your spirits.
9. 19:00--20:00 Rest period-It is best to go for a walk or bath 30 minutes after a meal, relax, and relieve the tiredness of the day.
10. 20:00--22:00 Night repair period--This is the peak period of evening activities. It is recommended that you make good use of this period for discussions, training and other activities that require careful consideration.
11. 23:00--24:00 Sleeping period-after a busy day, you should relax and fall asleep at this time. Don't over-load your body, it will not be worth the loss!
The best sleep time_ h148h1
Optimal sleep time calculation: As the old saying goes, going to bed early and getting up early is good for health. There is only one concept. There is no quantification, which means no sleep. The key to sleep quality is deep sleep. It can be said that only 2 to 3 hours of sleep is enough. Under normal circumstances, 0 to 3 is the deep sleep time, but it is not that you can enter deep sleep as soon as you fall asleep. There is a transition period, usually 1 to 1.5 hours! The reverse is 22:30~23: It’s best to go to bed between 00 and prepare for deep sleep!
When do you get up? Internationally, it is 6:00.
Together with the natural seasonal changes,
Recommended work and rest time is:
22:00~23:00 in summer -> fall asleep 6:00~7:00 -> get up
21:30~22 in winter :30 -> Falling asleep 6:30~7:30 -> Getting up
At noon, the human body's vigilance is in a period of decline. At this time, a short nap will help restore the spirit, which is conducive to work, study and physical health.
In addition, dinner should be completed two hours before going to bed, because growth hormone reaches the peak of secretion at night, eating supper will affect the secretion of growth hormone, thereby affecting the body's growth. If you are really hungry, you can eat some high protein, such as eggs, soy products and milk.
Beauty sleep time 22 o'clock-2 o'clock in the morning (the skin is metabolized before 2:00 in the morning),Staying up late for a long time, even if you have enough sleep for 8 hours, will cause endocrine disorders in a few years and your circadian clock will be confused.
In 1942, the average sleep time of our nationals was 8 hours per night; today, this number has been reduced to 6.8 hours.
One third of the time spent in sleep is the role of high-quality sleep in h1
h
Second only to diet, sleep is an important aspect of people's health, and it is also the most complete, systematic and effective method of rest. Good sleep can help the body relieve fatigue, promote body growth, brain development, consolidate memory, protect the central nervous system, enhance immunity, eliminate toxins, maintain appearance, and make skin more healthy.
㈠ "return to sleep "
the best way to take a break and listen to the radio in the future is to wash your face and listen to the broadcast. If you return home and sleep after morning exercise, it will affect the effect of morning exercise and is not conducive to health care. Sleeping back to the cage is not good for the recovery of cardiopulmonary function. It is difficult to fall asleep due to the rapid heartbeat after morning exercises, and the energy is excited. Moreover, the metabolites produced by the muscles such as lactic acid are not easily cleared out of the morning exercises.
Some elderly people sleep more than 10 hours. In fact, it is not necessarily a good thing for the elderly to sleep more. The root cause of drowsiness is related to the hardening of the blood vessels of the elderly. The elderly who sleep a lotCompared with people of the same age who sleep less, the rate of heart attacks is twice as high and strokes are more than 4 times. When a person is sleeping, his heart rate is slow, blood flow is slow, and thrombosis is prone to appear.
(iii) Sleep storage
The human body cannot store sleep. Sleeping for a few hours in order to stay up late will not help the human body much. In fact, the human body only needs a certain quality of sleep. Sleeping more not only can't fall asleep, but it is also useless to health.
㈣Advance sleep
Some elderly people are obsessed with mahjong and even play all night long. Although they can sleep again the next day, the adverse consequences caused by the disturbance of the biological clock are inevitable, such as sleepiness during the day, difficulty concentrating, insomnia at night, and unable to fall asleep.
Expert-recommended longevity sleep method
1. Sleeping posture
Whether the sleeping posture is reasonable is closely related to health,It also affects the quality of sleep. Sleeping positions in life are supine, prone, left side and right side.
According to legend, Song Dynasty Taoist Chen Tuan [tuán] is a famous sleeping fairy, he loves to sleep very much, and originally created the horizontal sleeping skill practice method. He lived in Huashan in his later years, often sleeping in closed doors, and lived. 118 years old. His secret to sleeping well is that if he sleeps on the left side, he should bend his left leg and left arm and place the joint with his hands. At the same time, straighten his right foot and place his right hand on his right thigh; when lying on the right side, the opposite is true. It is said that Chen Tuan’s secret of sleeping skills has a very good effect on sleeping well.
lying prone is also not recommended. Prone lying will compress the heart and lungs and affect breathing. It is even less suitable for the elderly.
2. Sleep orientation
Regarding the orientation of sleep, "Book of Rites · Yuzao" states: When a person sleeps, his head should face east. This is because the east is the position of sunrise and the head faces east. It is to conform to the breath of morning hair. It is recorded in the "Health Preservation Mirror" that in any sleeping posture, the head should face east in spring and summer, and the head should face west in autumn and winter. "Lao Lao Heng Yan" believes that the head orientation during sleep should be kept in a regular and stable state and should not be changed frequently.
If you can’t sleep well, you can turn over repeatedly to fall asleep quickly. When you wake up, you should turn your body to make the meridians unblocked. Otherwise, it will cause a heaviness of the body, waist and rib pain, or sore limbs.
The US "Prevention" magazine website recently published an article that you might as well try to arrange your life according to the following "best sleep aid schedule" to help you fall asleep as soon as possible:
wake up on time at 7 o'clock. You need to rely on the alarm clock for a while, and you will wake up a few minutes before the alarm sounds.
soak in the sun around 8 o'clock. Sunlight can wake up the body. It is recommended to go out and walk around, or have breakfast and a cup of coffee in the sun.
2 pm, the last cup of coffee, coke or tea. The effect of caffeine can last for more than 8 hours.
Exercise at 5:30 in the afternoon.Exercise as far as possible to arrange 4 hours before going to bed, so as not to have too much impact on sleep.
Eat at 6:30 in the afternoon. Dinner should be less spicy, less sour, less fried, light and moderate.
Make the bed at 8 pm, turn off the headlights, and try to keep the room temperature around 18°C.
9 o'clock in the evening, write down the annoying, unfinished things that day, and try to clear your brain.
10 o'clock in the evening, turn off the electronic equipment, and go to bed one hour later. ▲
How can sleep help health?
1. Sleep naked as much as possible
Naked sleep, that is, sleep without underwear, has a better promotion effect on tension diseases, especially the tension in the abdominal visceral nervous system is easily eliminated, and it can also Promote blood circulation, so that chronic constipation, chronic diarrhea, low back pain, headache and other diseases can be greatly improved. Naked sleep also helps to fall asleep quickly, sleep peacefully, and ensure the quality of sleep. is especially reminded that women should not wear a bra to sleep. Because wearing a bra to sleep, the bra is close to the body, it will not help people's blood circulation, and also make people sick. The Hawaii Institute of Civilization and Diseases surveyed more than 5,000 women and found that women who wear a bra for more than 12 hours a day are more than 20 times more likely to develop breast cancer than those who wear it for a short time or do not wear it at all. Wearing a bra is to show beauty or protect your breasts, but you don’t need it at night when you sleep. Therefore, before going to bed at night, take off your bra to easily fall asleep. Therefore, try to take off your underwear and sleep naked. In addition to not wearing clothes, it is best not to wear any ornaments on your body during sleep, and do not put mobile phones and other items around you, otherwise it will be harmful to your health.
2. Don't wear a watch to sleep
Some people like to wear a watch to sleep, but this will not only shorten the life of the watch, but also is not good for people's health. Because watches, especially luminous watches, have radium radiation, although the amount is small, experts believe that accumulation over the years can lead to undesirable consequences. Therefore, when you fall asleep at night, don’t put your watch next to your pillow.
3. Don’t wear a necklace to sleep
Some people are used to wearing a necklace to sleep.However, metal objects press on a person's body, which easily affects people's falling asleep, and when they turn over and move around, the necklace moves with it, and it is easy to hurt the body if it is not handled. Therefore, before going to bed, take off the necklace.
4. Don’t sleep with residual makeup
Some women, especially young white-collar women, are too busy to remove makeup before going to bed, take a taxi home, and fall asleep as soon as they are busy at work. You should know that sleeping with residual makeup can clog your skin pores, cause sweat secretion, hinder cell respiration, and cause acne for a long time and damage your skin's appearance. Therefore, before going to bed, you must wash your face and remove makeup, and remove the irritation of residual makeup on the face in time, so that the skin can breathe fully. In this way, it can not only keep the skin moisturized, but also help to fall asleep as soon as possible.
5. Don't bring your mobile phone to sleep
Some people are busy with business. For the convenience of talking, put your mobile phone next to your pillow when you sleep at night to answer the phone at any time. However, the American expert James. Cook pointed out that a large number of electromagnetic waves of different wavelengths and frequencies are released during use and operation of various electronic devices, such as color TVs, refrigerators, and mobile phones. These electromagnetic radiations will form an electronic fog that affects the human nervous system. Disorders of physiological and physiological functions, although the release amount is not high, but accumulated, the harm to the human body is inevitable, and we have to prevent it.
6. Do not wear dentures sleep
Some people are used to wearing dentures to sleep, so it is easy to swallow the dentures into the esophagus in their sleep, causing the hooks of the dentures to pierce the aortic arch next to the esophagus, causing Bleeding is even life-threatening. Therefore, people who wear dentures are best to remove the dentures before going to bed, clean them, and then go to bed. In this way, it is not only conducive to oral hygiene, but also safe to sleep.
In addition, to maintain your health during sleep, you must ensure sufficient time. Soak your feet with hot water before going to bed and drink some milk to relax your body and sleep peacefully.Don’t eat food that is difficult to digest for dinner, don’t be too full, don’t be too late, so as not to affect sleep.
.-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-