Teacher Liang Dong once said this: In this era when anxiety has become the norm, " Sleeping " has become a more rare ability than emotional intelligence and IQ. People who sleep well will not have bad luck
Psychologists have also said: Sleep is the last straw that crushes people, that is, as long as you can sleep well, your energy can still maintain your normal operation, and inefficient, excessive or insufficient sleep will consume energy to cause continuous damage to our brain function
Today, let's talk about the topic of "Sleeping quotient"
1. Why do you suffer from insomnia?
. Modern people are kidnapped by mobile phones.
Many people will browse their phones before going to bed. Because after working for a day during the day, they finally have some time at night. Brushing their phones and playing games can relieve some pressure on themselves. Especially for middle-aged people, there are old people and young people. It is not easy to have some time for themselves. Therefore, the time when lying in bed is a relaxation time.
This brings up a problem. Sleeping is a thing that requires a sense of ritual. bed is used to sleep , but I Many times we give the bed too many extra functions, making it a carrier of books, mobile phones, and food. Therefore, we cannot establish an effective conditioned reflex with the bed. When you go to bed, you will not send a sleep signal to the brain. Instead, you eat, read books, and read electronic products
. Breaking the biological clock, Sunday's retaliatory sleep compensation
Some people cannot sleep well on weekdays, so they sleep until noon or afternoon every Sunday, but you will find that even if you sleep for a long time, your mind is still drowsy, as if you still haven't had a good sleep
Actually, this is because you broke the biological clock. You should have gotten up at 7 o'clock. Your biological clock has developed a regular pattern, but you still can't get up. Then your biological clock will think: "Is there something wrong with me?" It starts to be disordered, and then you feel that you can't sleep enough
. Always anxious about what has not happened, feel that the pressure is too great
people are always anxious when facing uncertain things, thinking about tomorrow's work and dates tomorrow, and afraid that things will not be controlled tomorrow, so they can't sleep if they think too much
2. The harm of insufficient sleep
Bad sleep is a vicious cycle of energy-consuming
The more you don’t sleep enough or sleep well, the more you feel that you don’t have enough energy, the less energy you feel, the less energy you feel, the less efficient your life becomes, the less efficient it will affect the metabolism of other energy fuels, and in the end you will become more difficult to sleep
At this time, dark circles, acne, dull skin, listlessness... all kinds of problems arise. Don’t hold a 50-year-old face at your age of 30. What a terrible thing!
3. How to improve the "sleeping quotient" and make yourself energetic?
. Create an environment for falling asleep
When we are ready to go to bed, we need to enter the room to dim the light and stimulate the secretion of melatonin . After going to bed, we do not read books and do not use electronic products
If we can't sleep and feel irritable, we immediately leave the bed and room to perform a series of designated tasks. When we feel sleepy, we will return to the bed and repeat the process until we fall asleep
A good sleep requires the support of sleep hygiene habits, from the eating habits at night to the behavioral habits before going to bed , such as avoiding excessive greasy high fat, high protein intake, and controlling coffee, alcohol and other substances. Intake
If your sleep quality is very bad, you should think about which part of the problem is
. Traditional Chinese medicine emphasizes sleeping in nap
means taking a nap at noon and sleeping at night. Many modern science supports to sleep before 11:00
That is to say, you sleep when you should sleep, even if the total time is shorter, your energy recovery will become more efficient. On the contrary, you sleep when you should not sleep, and no matter how long you should sleep, it may be useless.
0 This is the reason why excessive sleep compensation on rest days is not effective
4. What should you pay attention to?
. Everyone's sleep cycle is different. . Some require a long time, and some sleep in a short time is enough. So don't start to worry because your sleep time is different from others. Instead, put more pressure on yourself
. Modern people have developed the habit of "dependence to sleep late" . You are already tired when you get home. You should rest as soon as possible, but no matter how tired you are, you have to stay up until very late. You feel that this is a complete day. If you think this is OK and does not affect your energy, then you can continue with this model. ml1 Because sleep is not just a scientific indicator, it is a product that interacts with psychological and physiological needs
For example, you spend a lot of time during the day doing things that are not so pleasant to you, and the self-space at night is a self-spiritual replenishment. After this need is met, your heart is full and will also help sleep
But if the space obtained by exploiting your body can only meet psychological needs and cannot meet your physiological needs, then maybe you need to take other paths to obtain energy
May you all have a good sleep!
