“The moon doesn’t sleep, you don’t sleep, you are a bald little baby”, this sentence is a very real life portrayal of contemporary people.
It’s not that it’s not sleepy, it’s just that the group that wants to wait is the majority.
According to a survey report published by the Chinese Sleep Research Association, 38.2% of adults in my country suffer from sleep disorders of varying degrees, and over 80% of primary and middle school students sleep less than the standard.
In other words, more than 300 million adults in my country suffer from sleep disorders of varying degrees.
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Today is World Sleep Day, how should I sleep? Is your sleep okay? Today we will talk about sleeping…
Sleeping for 8 hours a night, dying faster?
The American Sleep Foundation recommends that the best time for adults is 7-9 hours.
The University of California San Diego School of Pharmacy and the American Cancer Society have jointly conducted a 6-year experiment to observe the sleep time of one million people aged 30-102.
The study found that people who sleep only 6-8 hours a day have a much lower mortality rate than those who sleep more than 8 hours a day or less than 4 hours a day.
Among them, those who sleep 7 hours a day have the lowest mortality rate.
Therefore, it is appropriate to sleep for 6-8 hours, but not more than 8 hours.
Staying up late is probably commonplace for young people, but after staying up late, is it feasible to make up for 8 or 9 hours?
After staying up late, do you need to make up for 8 hours?
Let me talk about the answer first, it is not feasible to stay up late to make up for sleep .
Of course, it’s okay to stay up occasionally to make up for sleep. For example, some professionals who need night shifts may need to make up for sleep.
But from a scientific point of view, supplementary awakening is not advocated.
This is because the peak of the secretion of melatonin, which promotes sleep and an important growth hormone for restoring body functions, is between 11 pm and 3 am.
Based on the above factors, it is not recommended to make up for sleep after staying up late.
American studies have found that falling asleep after two in the morning easily disrupts the biological clock,
has a serious impact on the body’s lipid metabolism, and is likely to increase the risk of heart disease.
Sleeping too much hurts your body than staying up late?
That’s right, too much sleep is actually not enough, and it may even hurt your body more than staying up late.
The key to sleeping is the quality of sleep rather than simply prolonging sleep time.
If you blindly lie on the bed without getting high-quality sleep, it is harmful and unhelpful to the human body, and it may even shorten your life.
The vicious cycle continues again and again, which will continue to weaken the sleep system, disrupt the physiological rest period,
and the body will not get enough energy, which will eventually reduce the immune system.
Therefore, sleeping is the same as eating, too much or too little will cause adverse effects on the body.
Domestic studies have shown that people who sleep more than 9 hours for a long time are prone to diseases such as stroke.
For those who wake up naturally after only 6 or 7 hours of sleep, they should also get up if they are sleepy after lying down for 8 hours.
Someone may ask, how long should I sleep for different age groups?
According to the research results of experts from the National Sleep Foundation (National Sleep Foundation’s, NSF),
it is recommended that newborns sleep 14 to 17 hours a day, adults 7 to 9 hours, and elderly people over 65 years old, 7 to 8 hours.
Sleeping always dreams and loves grinding teeth. Is it a sign of disease?
In fact, there is nothing wrong with occasional teeth grinding, and dreaming is something that everyone experiences every day.
If you always grind your teeth, it may be bruxism. It is recommended to consult a professional doctor in the dental department of the hospital and make a diagnosis.
Modern medicine believes that teeth grinding may be related to many factors such as spirit, emotion, dentistry, occupation, spontaneity and so on.
Let’s talk about dreaming again, this is a normal physiological phenomenon.
If you have frequent dreams, it may be caused by mental factors or physical diseases, such as short deep sleep time, insufficient sleep depth, and poor sleep quality.
It is recommended that between half an hour to 1 hour before going to bed, it is not suitable to think about problems or read books, etc., to avoid intense mental activity.
Carry out appropriate physical activities (such as walking, swimming, etc.) at ordinary times.
How to sleep better?
Keep a calm mind and don’t bring work and life pressures and worries to bed.
Sleep not only allows the body to rest and restore physical strength, but also allows the brain to rest and restore mental strength.
In a normal sleep cycle, deep sleep and light sleep alternate. Generally, there are about 4 to 6 cycles of sleep in a night,
and as the cycle progresses, the time of deep sleep becomes shorter and the time of light sleep increases until you wake up in the morning.
1. Develop the habit of regular sleep. Develop a good sleep plan and let the body know when to rest to relieve stress and fatigue during the day.
2. Eat regular, appropriate, and timely diets, and eat more magnesium-containing foods (such as pumpkin seeds, spinach, and lettuce).
Studies have shown that magnesium plays an important role in sleep ability.
3. Appropriate exercise can improve sleep quality, but it should be done at least 2 hours before going to bed to avoid elevated adrenaline.
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4. Take a lunch break during the day and avoid staying up late. A 10 to 30 minute nap is best. You must go to bed at 23:00 and try to get up when the sun rises.
5. Timely outdoor activities, 1 hour in the morning light every day, are more conducive to falling asleep easily at night.