"You must win a game today." "This novel is so good, read it for a while." "This blogger is so funny, let me take a look."... Then I looked at the time suddenly. At three or four in the morning, I have to get up to class or go to work in the subway. Do you have this time?
Although you have long known the various dangers of insufficient sleep and have collected various methods to help sleep, you do not take this into consideration and always try to compensate or deceive your brain through other methods. But sleep is not like a bank, you can't owe some debts and then hope to pay it off later.
The "2021 World Sleep White Paper" released by Huami Technology shows that the number of days with less than 7 hours of sleep in the world in 2021 was 59 days, an increase of 7 days from 2020.
and The number of days per capita sleep in China is 67 days, which is higher than the global average, and the number of days per capita sleep in China, regardless of men and women and all ages, is higher than the global average.
Some people think they are short-sleepers and do not need to sleep for 7 hours or more; others think that although they have not slept for 7 hours, they are still energetic and do not feel lacking in sleep... Is this really the case? Why not compare and refer to it!
Nine manifestations of insufficient sleep:
1.Feet will hit the cabinet foot
2.Cans are halfway through the candy and bite
3.When using the computer, you can't help but touch your hair or face
4.Suddenly I can't remember what I want to do
5.Accustomed to crossing your legs and holding your cheeks
6.I can’t help eating before going to bed
7.I can’t concentrate when it’s noisy around
8.The same line of text needs to be read twice
9.Always think that the other party’s words and deeds are full of maliciousness
How many of these 9 items have you won? Maybe think about it carefully.
For working people, the time at night is probably their own, so they can't help but want to stay up late to watch TV shows or do what they want to do. In short, they just don't want to fall asleep in vain.
Little do you know that insufficient sleep not only causes late reactions and low work efficiency, but also leads to prone to fatness, rough skin, chronic inflammation and decreased immunity. In recent years, it is not uncommon for news such as sudden death in the middle of staying up late.
Sleep scientist Matt Walker once said in his TED speech "It turns out that sleep is not so bad enough" that sleep is a human life-supporting system and is also the greatest effort made by Mother Nature for immortality.
In an in-depth study of sleep science, Walker believes that "sleep deficiency epidemic - it is rapidly becoming one of the biggest public health challenges we face in the 21st century."
Walker mentioned in his speech that lack of sleep can lead to a 70% reduction in the vitality of the body's natural killer cell (NK).
. Natural killer cells are important immune cells . It is not only related to anti-tumor, antiviral infection and immune regulation, but also in some cases participate in hypersensitivity reactions and the occurrence of autoimmune disease , and can identify target cells and killer media.
Not only that, there is an important connection between lack of sleep and the development of a variety of cancers, and they are very closely connected. It can be said that the less sleep you sleep in , the shorter your life.
Once you lack sleep, your health will inevitably be affected. No one can be safe and sound when you lack sleep. It will even tamper with your DNA.
But even though we realize that insufficient sleep has a huge impact on the body, even if we spend one-third of our life in sleep, But since we were young, we have never learned about scientific sleep.
When you are lying in bed and tossing and turning, when you are staring at the ceiling and unable to close your eyes, when you have to stay up late because of work and study, when you can't sleep at night, when you can't get up in the morning, when you are still tired after sleeping for a long time, when you wake up in the middle of the night and cannot fall asleep again... Do you sigh: How can you sleep well?
Next, we will share 7 efficient rest methods from Japanese sleep doctors and sleep instructors to help you fall asleep quickly and have a good sleep!
1.Sit on the bed and sleep back to sleep
In order to avoid getting more tired after sleeping, you can try to raise your head. can raise the pillow when you wake up, or sit up and lean against the head of the bed, and stand up the head that was originally in a horizontal state.
As long as you raise your head, you won’t sleep for a long time even if you sleep back, and the fatigue after waking up will be greatly reduced. Persisting in sitting and sleeping every day can gradually shorten the time from waking up to getting up.
. Say the wake-up time 3 times before going to bed
If you are worried that you can't hear the alarm clock, try to prepare your brain to get up. Before going to bed, talk about the time to get up the next day three times. Talking out sounds will make it easier for the brain to remember, but it is also OK to not speak out and silently recite in your heart.
By insisting on using the self-awakening method every day, the brain will naturally be ready to get up on important days when you absolutely cannot get up late.
This method sounds a bit funny at first, but it is indeed confirmed by studies. In fact, it is because cortisol plays an important role in getting up, and its secretion is closely related to the linguisticization of time.
In the self-awakening method experiment, 60% of people who told them about their wake-up time before going to bed could easily get up on time. As the number of practices increases, more and more people can get up easily.
. Wipe the soles of your feet with a hot towel
Put the wet towel into the microwave and heat it, and then wipe the soles of your feet and toes with a hot towel 15 to 30 minutes before going to bed. The steam from a hot towel will produce vaporized heat, taking away the heat from the feet and making your feet cooler.
On the contrary, if you use cold water to cool down when your feet are hot, the blood vessels will shrink when they are cold and the core temperature of the human body will rise. This will not only not cool down, but will feel hotter.
. Covering a thick quilt
The feeling of compression can make people sleep better. When we are not feeling enough, we will feel light and cannot sleep in any position.
Continuous jumping, crawling limbs, hanging, etc. can make the body feel gravity, but these movements are often rarely tried in daily life, so can make the body feel gravity by covering a thick quilt.
When the child or partner cannot sleep, you can hold him tightly to increase stress.
. After lying for 30 minutes, I couldn’t fall asleep anymore. I got out of bed
Don’t lie in the bed when I can’t sleep. If you can't fall asleep again after 30 minutes in bed, uneasiness and anxiety will follow, and people will feel unhappy. At this time, must not continue to lie in the bed.
If you don’t play with your phone, don’t watch TV or turn on the lights, it will make you feel stressed, so you don’t have to continue to persevere. Just do what you like to do when your free time increases! Maintaining a happy mood is the most important thing.
This is because if you can't fall asleep again, but you still lie in the bed, your brain will think that the bed is a place to think about your thoughts.
Therefore, it is necessary to not only improve the sleep efficiency when you just go to bed, but also improve the efficiency when you fall asleep again. In the early morning with the lowest core body temperature, people are most likely to feel sleepy and fall asleep in a daze.
. Finally, eat staple foods rich in carbohydrates
Many people often get sleepy during the day, so try to adjust the order of eating! The degree of sleepiness during the day will also affect sleep at night.
If you eat carbohydrates first while eating, you will easily get sleepy after the meal. Try to change the order of eating and develop the habit of eating vegetables first and then eating carbohydrates. It is easy for people to eat only carbohydrates when they have lunch, after driving, or during breaks.
It is recommended to buy foods that do not contain carbohydrates, or avoid carbohydrates when eating. If you can form a habit, your sleepiness after eating will naturally be reduced.
If the blood sugar level can be avoided from a sharp increase or rapid decrease, the brain's awakeness during the day can remain stable. This will help you fall asleep at night.
. 30 minutes before going to bed, turn off your phone
Many sleep guides will recommend everyone: "Switch off your phone 30 minutes before going to bed." This is because adapting to the brain and body rhythm is very important for improving sleep quality.
The brain and body will start preparing for falling asleep 30 minutes before going to bed. The quality of sleep at the beginning is the highest. If can not play with your phone for these 30 minutes, the quality of sleep will naturally be guaranteed. As long as you follow the rhythm of your body, your work efficiency can be easily improved.
See here, if you want to learn how to sleep scientifically, then you might as well read this book "Quick Sleep Collection"!
comes from 123 efficient rest methods from well-known Japanese sleep doctors and sleep instructors, helping you to end your "body, mind and brain" fatigue, and easily achieve rapid sleep and a good sleep.
The book comprehensively interprets the causes of sleep disorder from seven aspects, including location, diet, bathing methods, light, exercise, sleep planning, physical and mental management, so that you can find the cause and solve the symptom.
Whether you can’t sleep at night, can’t get up in the morning, can easily get sleepy during the day, or can’t fall asleep again after waking up in the middle of the night, the answers to various sleep disorders can be found in the book. A "1-week sleep record form" is included with the book, allowing you to easily understand and adjust your sleep state.
