How long do we need to sleep?
How long do we need to sleep?
Are the heads often “empty” or drowsy during the day?
Is it hard to get up from the bed on Monday morning?
If this is the case, you will definitely conclude: “I have insufficient sleep health!
“The harm caused by lack of sleep, I believe we are familiar: energy is not good, slow response, memory decline, immunity is reduced, or even premature aging of the body?
The most common saying at the moment is that an adult should have 7 to 8 hours of sleep, but an experiment at the University of California has transformed a sensational approach: “Eating 8 hours a day will make you die faster.
The experiment took six years and was jointly conducted by the University of California, San Diego School of Pharmacy and the American Cancer Society.
They observed a group of 1 million people between the ages of 30 and 102.
In this experiment, the age, medical history, and health status of the subjects were taken into account. They were compared with subjects with similar physical conditions.
The study found that people who slept only 6 or 7 hours a day were much younger than those who slept more than 8 hours a day, or 4 hours a year.
Among them, people who slept 7 hours a day had the lowest death, and even those who only slept for 5 hours, the coefficient was lower than those who slept for 8 hours.
Although the research institute said that there is still more evidence to prove the causal correspondence between mortality and sleep time, it certainly gives us a new reminder: How long do we need to sleep?
Sleep is a systematic project. In fact, sleeping is not on the pillow. Covering the quilt and closing it for a night, then opening it and waking up is as simple as it is a complicated alternating process.
Why do we sometimes wake up magically to restore strength, but sometimes it feels more tired than before going to bed?
This is caused by the difference in the depth and state of sleep.
Researchers at the University of Chicago, after recording brainwaves on thousands of volunteers, revealed the sleep cycle of the human body: during sleep, the human body first enters the slow wave sleep period, followed by the fast eye movement sleep period.Then repeat it again, about 4 in one night?
6 sleep cycles.
Those who wake up at night or wake up before they have fully rested, their sleep rhythms are very confusing, and the brainwave map shows rapid, sharp rise and fall and suppressed waveforms at all stages.Normal people can’t see it during sleep.
Therefore, only after fully performing the deep sleep of 4-5 stages, the physiological functions of the human body can be fully repaired, the immune system can be strengthened, and the energy can be fully supplemented.
Prolonging sleep time does not necessarily restore your lack of sleep. On the contrary, if you stay in bed, you don’t get the expected sleep.
This is harmful to the human body, it will even change your life.
The researchers explained that when your body wakes up but still depends on the bed, you change the time of exposure to the sun, and the body temperature becomes too low due to the long-term inactivity of the body, which secretes a large amount of melatonin.- A human hormone that promotes sleep – so that you will feel tired and sleepy the next day.
And this drowsiness prevents you from entering deep sleep at night.
This vicious cycle goes on and on, and the result is that your sleep system is cut off.
The physical rest period is disrupted, the body does not get enough energy, and your immunity is reduced.
It’s a good idea to sleep too much and eat too much. Actually, those who sleep more are not because they need to sleep and sleep, but because they don’t take care of their sleep system, which leads to the system beingFirst class, can’t work efficiently.
When they feel that they lack vitality during the day, they often think: “I slept too little, and I have to sleep more.”
Instead of asking yourself: “Is the quality of my sleep not good enough?
How can we improve?
“In fact, for those who wake up naturally after sleeping for only 6 or 7 hours, if you wake up, don’t lay hard for 8 hours. As long as you feel clear-headed and feel good, you can get up at ease.”Let’s go.
For those who have long felt that they have insufficient sleep and have not enough sleep, you should be strict with yourself, adjust the alarm clock, and control the sleep time and cycle regularly.
It’s a good idea to sleep too much and eat too much. If you eat eight full, maybe it’s the healthiest.
Therefore, even if you feel sleepy after the point, you should convince yourself not to stay in bed again.
In addition to the regularity of sleep time, avoiding caffeine and alcohol, daily exercise and other old-fashioned advice, in order to improve sleep, we can also see the National Sleep Association’s small suggestion: follow the sun with the rise and fall: as much as possible in the sunGet up when you are raised, or click on a bright light when you get up.
Bright light will adjust the body clock to its optimum state.
Every morning in the morning light, you will feel awkward and sleep more easily at night.
Don’t lie in bed and blink: If you can’t sleep while lying down, don’t squat in bed.
Get up and do some relaxation, read books, music, and even watch TV until you feel tired, just avoid making yourself too excited.
The anxious feeling of lying in bed often makes you more difficult to sleep.
Adjust the room: Adjust the room to a comfortable state. A room that is too hot or too cold will make your body nervous and make it harder to sleep.