We often say that going to bed early and getting up early is good. Now, because many people play with their mobile phones before going to bed, staying up late has become the norm for many people. Sleeping too long or sleeping too late is not friendly to the body. For example, sleeping too long can easily affect the active time of cardiopulmonary function and will also make the brain more dull. If the sleeping time is too short, it will make the whole person drowsy, especially for older people or middle-aged and elderly people with underlying diseases. Sleeping too long can lead to disorders of the biological clock and even physical fatigue and fatigue.
The importance of sleep:
Sleep is the most important way to eliminate fatigue. During night sleep, the human body's various basal metabolic rates are relatively low. The body can be repaired, and physical strength can be restored during sleep, gastrointestinal tract and related organ formation and the continuation of energy and substances in the body.
Therefore, the heartbeat, body temperature, breathing and certain endocrine will be reduced, resulting in a decrease in basic digestibility and difficulty in recovering physical strength. Replenishing brain oxygen consumption in a state of sleep will gradually decrease, which will help brain cells recover and energy storage. Good sleep can also relieve aging, prevent wrinkles and gray hair, improve the body's immunity and enhance disease resistance.
If you cannot rest well, the human body's immunity will also be affected, which is manifested in that the human body will always get sick, the human body's immune system cannot have the ability to resist the invasion of external evils and cannot perform normal functions.
The earlier you sleep, the earlier you die?
"Getting early and getting up early and getting up well" is a daily routine that many people have always followed, but in recent years, research results have found that sleeping early will increase the risk of death.
Early sleep means falling asleep before 10 pm, and late sleep means falling asleep after 12 pm at night, or later, which can easily increase the occurrence of cardiovascular diseases.
There are health risks when going to bed early or going to bed too late. There are the smallest risks of cardiovascular diseases in the human body, so going to bed too early or too late will invisibly increase the risk of illness.
Too much sleep time will reduce the body's corresponding activity time, which will increase the chance of obesity when metabolism and consumption are reduced, and obesity will increase the risk of cardiovascular disease.
Moreover, excessive sleep in a long period of time will have significant negative effects on bones, muscles and brain nerves. Therefore, it is recommended that everyone stay sleeping for about 7 to 8 hours a day under normal circumstances.
How many hours are the most suitable for the elderly to sleep?
The daily sleep time of the elderly depends on their personal situation, mainly depends on whether the sleep time can meet daily physiological needs. If you get up and have a lot of energy, it will not affect your daily work and study, this sleep time is a healthy sleep.
As the age increases, the elderly gradually reduces their sleep demand. Usually, they can sleep 5-7 hours a day during the elderly. There are many factors that affect the quality of sleep in the elderly, and specific situations need to be analyzed.
Some people sleep for 4 to 5 hours, and their mental state may not be particularly good. The elderly must ensure adequate sleep. If they lack sleep, it may cause cardiovascular and cerebrovascular diseases .
How to improve sleep quality?
: You can comb your hair before going to bed
There are many acupoints on the head. Combing your hair before going to bed is mainly to massage and stimulate the acupoints on the head, unblock the blood circulation of the head , eliminate brain fatigue, and let the brain fall asleep quickly.
The second: Relax
Don’t do things that can make you excited one hour before going to bed. Don’t drink tea, coffee and other nerve-excited drinks after dinner, force yourself not to think about things that make you nervous and unpleasant, and then fall asleep in a relaxed state! At the same time, be careful not to have too bright lights in the bedroom, so you can play soothing music.
Third: Do not drink excitatory beverages
such as coffee, strong tea, Coca-Cola, Red Bull drinks. If you have repeated long-term insomnia, sleeping drugs can be appropriately used, such as valerate tablets and alprazolam tablets. Anxiety patients will be given oral treatments and must be used under the guidance of a professional doctor.
The fourth: adjust the sleep environment
For example, the surrounding environment of light, the softness and hardness of the bed, the height of the pillow, the temperature, humidity and smell, etc. This is a problem that needs to be paid attention to in the sleeping environment. It is necessary to achieve a relatively comfortable and can make the heart calm.
5Fifth: Do not exercise before going to bed
Generally speaking, moderate exercise is beneficial to improving the quality of sleep. However, it is recommended not to exercise 4 hours before going to bed, otherwise physical exercise will cause body excitement and then it will be difficult to fall asleep.
温馨提示：一般来讲，如果偶尔失眠的话是正常情况，不必太过在意，如果长期处于一个失眠状态，要考虑是心理上的疾病，还是生理上的疾病。
remind everyone: be sure to arrange your work and rest time reasonably.
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