1, Sleep Detoxification Table
2 1∶00—23∶00 immune system detoxification
23: 00-65438+ 0: 00 am to detoxify the liver.
1∶ 00-3 ∶ 00 gallbladder detoxification
5: 00-7: 00 large intestine detoxification
From 7 ∶ 00 to 9 ∶ 00, the small intestine absorbs a lot of nutrients.
Therefore, as long as ordinary adults can sleep before 1 1 and sleep for 7-9 hours every day, they can achieve the best sensory and physical functions. Of course, if you want to achieve the beauty effect, you'd better sleep around 10!
2. The harm of sleeping too much
1, increasing the risk of depression
According to a study of 20 14 adult twins, the researchers found that long sleep would increase the risk of depressive symptoms. In this study, participants who slept only seven to nine hours a night were only 27% likely to suffer from depression, while participants who slept more than nine hours were as likely to suffer from depression as 49%.
2. Damage to the brain
A study of 20 12 found that the brain function of elderly women who sleep too much (or too little) will decline within 6 years. According to the Huffington Post at that time, the brains of women who sleep more than 9 hours (or less than 5 hours) every night will age for two years.
3. Increase in weight
Studies have found that people who sleep too short or too long every night gain more weight than those who sleep for seven or eight hours. Even by controlling food intake and strengthening physical activity, people who sleep for 9 to 10 hours every night are more likely to gain 5 kilograms. Therefore, these results emphasize the need to consider sleep time when gaining weight and obesity, the researchers wrote in the research report.
4. Hurt my heart
Studies have shown that sleeping more than 8 hours a night increases the risk of heart disease. After analyzing the data of more than 3,000 people, the researchers found that people who sleep for a long time have twice the risk of angina pectoris and the risk of coronary heart disease is 1. 1 times that of normal people.
You can sleep for seven hours.
The researchers systematically searched prospective cohort studies published before 20 16 12 1 in several professional biomedical databases to investigate the correlation between sleep time and the consequences of four cardiovascular events in the overall healthy population. The results of data analysis show that there is a U-shaped correlation between sleep time and the consequences of four cardiovascular events. Specifically, compared with people who sleep 7 hours a day, the risk of all-cause death and cardiovascular disease increases by 6%, the risk of coronary heart disease increases by 7%, and the risk of stroke increases by 5% for every shortening of 1 hour of sleep. The risk of death, cardiovascular disease, coronary heart disease and stroke increases with the prolongation of sleep time 1 hour, 13%, 12%, 5% and 18% respectively.
The study, published in the Journal of American Heart Association, believes that moderate sleep time can replenish energy, regulate various physiological functions and reduce the risk of cardiovascular diseases, just like a reasonable diet and active exercise. Sleeping more and sleeping less is not good for heart health. I suggest you sleep for about 7 hours every day.