"Sleep until you wake up naturally" is what many people dream of when sleeping. They sleep well and feel satisfied when they wake up the next morning.
Nowadays, staying up late has become a norm, and many people are aware of the disadvantages of staying up late. However, once late at night, the "night owl" DNA in the body starts to activate, and the vow of "must go to bed early today" is regarded as a fart. Every day, they "change their mind", but none of them are successful. They just pray to God to install a whip to spur themselves when it is time to go to bed.
The Chinese people's work and rest rules of "early to bed and early to rise" seem to have been engraved in the genes. The ancients believed that "work at sunrise and rest at sunset". Although living according to natural time can be regarded as respect for the ancients, for modern people, going to bed early and getting up early must be right and beneficial to health?
"Go to bed early and get up early" may not be The best work and rest time
" Life Times " After interviewing multiple medical experts, they said that the human body has a most basic sleep cycle . Getting up early is indeed meaningful for physical health, but only if you go to bed early at night, such as before 10 o'clock.
Even if you went to bed before 10 o'clock the night before, it will not work if you get up too early in the morning. For example, if you get up at 4-5 o'clock, then this may be insomnia or other sleep problems. This is not the human body's healthy sleep time cycle.
Correct and healthy sleep should actually be Go to bed early at night, sleep until you wake up naturally in the morning, the middle sleep time is sufficient, and the sleep quality is high quality.
People of different age groups have different physical fitness and different lifestyles, so the amount of sleep they have every day will also be different. How much sleep per day is conducive to good health and longevity for people aged 3 to 65?
The National Sleep Foundation of the United States released the "Most Sleeping Time" for people aged 3 to 65 years old. "Best sleep schedule"
-5 years old:
6-13 years old: 9 hours-11 hours
6 - 64 years old:
7 hours - 9 hours
65 years old and above: 7 hours to 8 hours
The suitable sleep time per day is different for different age groups. That is to say, if the daily sleep time does not reach the corresponding frequency, even if you insist on "early to bed and early to rise" every day, you may not be healthy, and may even cause substantial harm to the body.
What harm will it do to your body if you don’t get enough sleep every day?
A British study found that if you don’t get enough sleep for a long time, you will reduce a person’s lifespan by 10%. In other words, you could have lived to be 100 years old, but if you have been deprived of sleep, your lifespan will be reduced by one-tenth, and you can only live to 90 years old.
Chen Xiaobing, a physician at the Henan Provincial Cancer Hospital, said that long-term sleep deprivation will cause the body to be stabbed every day, which will not only reduce immunity, make it easier to catch colds, but also accelerate aging, obesity, memory loss, anxiety, sudden death, diabetes, neurasthenia, increase in inflammatory factors in the body, and increase the risk of cancer.
In other words, although the harm to your body from staying up late every day and not getting enough sleep is obvious every day, you will slowly taste the "fruit" of what you have sown. If you start trying to adjust your schedule tonight, you must sleep well.
When is the best time to go to bed at night?
Quan Yihong, director of the Traditional Chinese Medicine Department of Wuhan Central Hospital, Hubei Province, said that it is best to sleep at midnight and noon (11 p.m. - 13 p.m., 11 p.m. - 1 p.m.) because these two times are when yin and yang alternate. Sleeping can help the body's veins run, keep the body healthy, have better sleep quality, and have a better mental state the next day.
That is to say, starts to feel sleepy at around 10:30 at night, and it is best to fall asleep at 11:00. A 20-minute nap at noon will take up to 2 hours, and the energy will be the same.
Good sleep requires not only sufficient time, but also deep sleep. Now that it is winter, sleeping has become a difficult task.
It is difficult to sleep in winter, how to have deep sleep?
Traditional health care pays attention to closing the doors and windows when sleeping, preventing the body's yang energy from dissipating, The room should not be too big, not only to gather warmth, but also to gather yang energy . After all, Chinese medicine emphasizes that a lack of yang energy leads to all diseases.
Before going to bed, don't eat too much or think too much. You can eat something easy to digest, such as porridge, soup, pasta, etc., which will not burden the gastrointestinal tract. Exciting foods such as alcohol, cola, etc. are considered . You can also soak your feet, listen to music, and massage your body to keep your whole body relaxed. Do some body stretching to promote blood circulation and also help sleep.
The most important thing is the choice of bedding. It is best to a light-colored four-piece bed set with the pattern and material you like.It is more conducive to sleep, but the most important thing in winter is keeping warm.
To sum up, sleep is a beautiful thing, especially sleeping until dawn is the best when the body is relaxed and the mind is refreshed. The best sleep time for different age groups is different. You can adjust your sleep time accordingly and develop a correct sleep habit, which will help you live a healthy and long life.
Reference:
1. Is sleeping more than 8 hours a day enough? In fact, the optimal sleep time is different for different age groups. Original 2018-10-05 22:21·Popular Science China
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