Sleeping is one of the most basic physiological functions of the human body. Through sleeping, people get rest and their energy is restored. Nearly one-third of a person's life is spent sleeping. After waking up, the body and brain will return to a better state.
Poor sleep habits play a decisive role in human health, and almost 20% of heart diseases are caused by insufficient sleep. When the human body ensures enough sleep, it will have sufficient energy and perseverance to complete the work tasks of the day the next day. If you do not have a good rest at night and stay up late and suffer from insomnia, your mental state will be relatively depressed the next day.
is recognized as the best 8 hours of sleep, is it "pseudoscience" or a fact?
Everyone recognizes that the healthiest working and rest time is 8 hours, but the study found that the sleep time of Chinese citizens has dropped from the original 8 hours to 6.5 hours, and 60% of people do not fall asleep until late at night.
There are also a large number of groups who go to bed only at 1 a.m., while some people get up before 7 a.m. After sleeping like this, the average sleep time is less than 6 hours. Only 18.79% of the groups who really reach more than 8 hours are.
Sleep experts divide the sleep cycle into 5 stages according to the different components of brain wave , namely: fall asleep period, light sleep period, deep sleep period, deep sleep period, and rapid eye movement period. The time for completing a sleep cycle is usually about 90-110 minutes, and the duration of the cycle will vary according to different people.
Generally speaking, the sleep time is as long as it is multiple of 90 minutes. Complete 4-5 sleep cycles per night can greatly improve sleep quality.
The human body has a normal circadian rhythm, which requires rest at night and can be active during the day. The circadian rhythm is related to changes in endocrine hormones, especially a special hormone called melatonin.
It is secreted at 2-3 o'clock at night, which can regulate the body's sleep, and has antioxidant, anti-aging, delay aging and fight against malignant tumors. Therefore, if you stay up late and do not sleep at 2-3 o'clock, it will seriously affect the secretion of melatonin and affect your health. In addition, in terms of definition of sleep time, the currently recommended optimal sleep time is 7-7.5 hours.
Home and foreign studies have shown that if the sleep time is less than 7 hours or more than 9 hours, it will cause shortening of life span. If the sleep time is between 5-7 hours, the patient's final life span will not have much impact, but if it is less than 5 hours, it will cause serious health problems.
Sleeping is also knowledgeable. People from ancient times to the present have also conducted a lot of research on sleeping. As the saying goes, "If you don't want to have a short life, don't sleep for three hours." Some people say, "If you sleep for three hours, your life will be thinner than paper." It is not difficult to understand literally. This sentence means that three sleep sleeps are not good for health. So which three types of sleep do they specifically refer to?
As the saying goes: "A person sleeps for three hours and his life is thinner than paper." What does it mean? It is not superstitious that
[Sleep after a meal]
"three full and one pour" every day, which is not conducive to health preservation and will also cause diseases to come to you. Therefore, the most taboo thing is to "sleep after a meal". Do not lie down or lie on the sofa immediately after a meal, as it is not conducive to digestion and can easily induce gastrointestinal diseases.
It is easy to get sleepy after eating , but don’t go to bed right away. "Sleep after a meal" not only affects digestion, but also affects the quality of sleep, which is not good for the skin.
[Sleep in]
Many people have the habit of sleeping in, especially on weekends and holidays, they often slept until noon, but this is really not recommended. Traditional Chinese medicine believes that lying for a long time will damage the qi, and morning is the best time for the yang energy to develop. Sleeping in at this time will affect the yang energy to expand and thus harm the body.
Furthermore, sleeping in will also make your work and rest irregularly and disrupt the biological clock. The human body may cause hormone imbalance due to sudden changes in sleep habits, causing symptoms such as depression or headache.
In addition, sleeping in can also make people miss the golden period of breakfast. If you don’t eat breakfast and overeating at noon, it will also damage intestinal function, leading to chronic gastritis or indigestion.
[Heading]
When winter comes, the temperature drops and the surroundings are biting cold. Especially at night, the temperature will drop to a lower temperature than during the day. In this way, many people like to bury their heads in the quilt to keep warm, which not only avoids the problem of cold heads, but also makes it possible to solve the problem of cold noses after getting up in the morning.
This bad habit is wrong. If you put your head in a quilt and sleep, the oxygen that the human body needs and the carbon dioxide discharged cannot be exchanged in time. It is hindered by physical factors, which can easily cause physical diseases such as dyspnea.
Especially for young children, their lung development is not yet perfect, and it is weaker than adults. If you have such bad habits, it is easy to cause poor breathing gas exchange in the lungs and cause lung functional diseases.
Reading extension---What are the benefits of adequate sleep?
, improve attention and memory
Deficiency of sleep can lead to fatigue, which makes people unable to concentrate. Deficiency of sleep undermines the brain's ability to stay focused, which seriously affects work and life. If you want to improve your concentration, it is very important to have a good night's sleep.
When a person lacks sleep, even the simplest things are difficult to remember, which can lead to many embarrassing situations. During sleep, the brain is in a state of rest and recovery, and this process is also very important for improving and storing memory.
, maintain endocrine stability
Adequate sleep is the basis for ensuring endocrine stability. Many people have endocrine disorders, resulting in deterioration of skin status and even reduced functions of some organs, such as irregular menstruation , dark circles, acne , etc. Adequate and regular sleep is also conducive to stable emotional control.
, beauty and beauty care
Compared with expensive skin care products, adequate sleep is the most effective and cost-saving method.
Research shows that long-term high-quality sleep can change a person's appearance. From the perspective of traditional Chinese medicine, insomnia is not conducive to the balance of yin and yang in the body. This balance disruption will affect the circulation of qi and blood in the entire body, and it is often reflected on the skin, such as pale and not rosy skin.
From the perspective of Western medicine, insufficient sleep can lead to dull skin, dark circles, swollen bags, etc. Because when you are not sleeping enough, the body will release a lot of stress hormones cortisol . Once this cortisol is secreted too much, it will consume collagen in the skin, causing the skin to lose elasticity and people will easily age.
. Make people feel happy
Sleep not only has great benefits to physical health, but also has a huge impact on mental health. When you lack sleep, you are prone to irritability and anxiety. When you have enough sleep, it becomes easy to control your emotions. A good sleep will make your mood more stable. It will also make people happier.
