● About sleep time
The length of sleep is also related to the length of life. A large-scale epidemiological study has confirmed that both too short and too long sleep time seem to affect people's life span. So, how long do people of different ages need to sleep to meet the physiological requirements? Generally speaking, newborns sleep all the time except breastfeeding and changing diapers, about 18 ~ 22 hours a day; 1 ~ 2-year-old children sleep every day 13 ~ 14 hours; Children aged 2-4 sleep 12 hours a day; Children aged 4-7 sleep 1 1 hour every day; Children aged 7 ~ 15 sleep 9 ~ 10 hours a day; 15 ~ 20 Teenagers sleep 8 ~ 9 hours a day; Adults sleep about 8 hours a day; Old people sleep about 5-6 hours. Women sleep much more than men.
However, with the progress of society and the improvement of material and cultural living standards, people's life content is becoming more and more colorful, people's nutritional status, living conditions and environment are constantly improving, and people's sleep concepts are also changing. In the past, the old concept of "work at sunrise and rest at sunset", which simply emphasized the health benefits of long-term sleep, is changing, and it is replaced by a new concept that people should sleep less, sleep soundly, sleep less and have high quality if they want to be healthy. Because according to the laws of nature and the adjustment of the body, if the sleep time is too long, the sleep depth will inevitably become shallow; On the contrary, if the sleep time is short, the sleep will deepen. This means that long sleepers have less deep sleep components, while short sleepers have more deep sleep components. Deep sleep is the most important part. During deep sleep, the brain can rest fully, the secretion of growth hormone increases, the growth and development accelerate, and the fatigue recovery effect is the best. In addition, short sleep can save a lot of time and develop intelligence. Jin Jiu has a short sleep time. According to his experience, the manuscript written before going to bed is not finished, and you can continue writing immediately after waking up. There is no need to review the previous content first and clear your mind before continuing. The recovery of the mind does not require a long sleep, but a short sleep can recover. An experiment was conducted in a company. Fifty-two managers (average age 35) were summoned. They were asked to do a series of simple calculations first, then they slept for 20 minutes, and then they woke up and did a series of simple calculations again. Compared with before going to bed, the grade has improved by 42%. In view of the fact that short sleep not only saves time, but also benefits human health and intellectual development, most scholars advocate short mature sleep instead of long sleep.
According to the existing living conditions in China, it is suggested that primary and secondary school students (6 ~ 18 years old) generally sleep no more than 8 hours day and night; 19 ~ 55 years old, the sleep time should generally not exceed 7 hours; It usually takes about 6 hours for people over 60. Of course, the above sleep time is only a reference time. How much everyone sleeps should also be considered according to their own physique, nutritional status, living conditions, environment, mental and physical strength, labor intensity and other comprehensive factors.
● How to improve sleep quality?
We know that sleep is extremely important for brain health. People generally need to have more than 8 hours of sleep, and must ensure high quality. If the sleep time is insufficient or the quality is not high, it will have a bad influence on the brain, and the fatigue of the brain is difficult to recover, which will seriously affect the function of the brain. If you don't get enough sleep or have poor sleep quality, you should increase your sleep time appropriately, such as taking a nap in summer, and try to improve your sleep.
According to the general view, sleep is the main way to eliminate brain fatigue. If you don't get enough sleep for a long time or the quality of sleep is too poor, it will seriously affect the function of the brain, and people who are already very smart will become confused. Many people suffer from neurasthenia and other diseases, which are often caused by serious lack of sleep.
In short, people spend more than one third of their time in sleep. A good sleep of a political party can regulate physiological functions and maintain the balance of the nervous system, which is an important part of life. Poor sleep, lack of sleep, the next day will be wrong, brain swelling, general weakness. Sleep is closely related to healthy work and study.
The following aspects can improve sleep quality:
* Sleep properly.
1. One of our important points is that sleep is indispensable. Many books say that adults usually sleep 7-8 hours a day. But recently, American psychology professor James? Dr. Maas pointed out that it is not enough for a person to sleep for 6-7 hours at night. His sleep research shows that only eight hours' sleep can make human body function reach its peak. So what is "moderate amount" is mainly based on "mental and physical recovery".
Human sleep can be divided into slow eye movement sleep and rapid eye movement sleep. The concentration of rapid eye movement sleep occurs in the final stage of rapid eye movement sleep, such as memory storage, tissue maintenance, information arrangement and new learning and performance, while rapid eye movement sleep usually occurs after the 8-hour sleep period and lasts for about 90 minutes. Although we may not realize it, most of us don't get enough sleep, which not only reduces the quality of life, but also may cause diseases.
In order to make up for this general lack of sleep, Dr. Mas advocated a "nap". This kind of nap means taking a nap for 20 minutes after waking up from a formal sleep every day, which is much better than going to bed early at night.
What we particularly emphasize is that although primary and secondary school students say "reducing the burden", they have not relaxed due to various test pressures, and many people obviously lack sleep time. Compared with the past, it is actually open and tense. In fact, it is not worth the loss to the society and the family. We believe that only by sleeping well can we study hard. A good sleep will not hinder your future: sleep time must be guaranteed!
* Sleep environment
In order to get a good sleep, it is very important to pay attention to three appropriate and three taboos before going to bed.
The three meanings are:
Take a walk before going to bed.
Purple rock collection? Yang Shu said: "When you are asleep, walk a thousand steps in the room, and then you will get a pillow ... cover it and you will be tired. If you are tired, you will think about it, and you will move to the extreme and seek peace."
There should be an environment suitable for sleeping, mainly a quiet bedroom and comfortable bedding.
Ventilation is an important condition for a bedroom, because fresh air is more important than anything else. No matter what the outdoor temperature is, you should open the window to get some air before going to bed. Choose a comfortable bed, usually a brown elastic bed with moderate hardness or a cork mattress. Pillows should be moderate in hardness and try to be warm in winter and cool in summer.
Have a correct sleeping posture.
Generally speaking, it is recommended to lie on the right side, with legs slightly bent, and the body naturally relaxed. One hand is bent on the pillow and the other hand is naturally placed on the thigh.
Develop good sleep habits.
No matter whether you sleep at night or take a nap during the day, you should try to sleep and get up at the same time, and holidays are no exception. We should take regular and moderate actions.
* adapt to the biological clock
If we get up on time every day and greet the sunshine regularly every morning, then your biological clock will run on time. Studies have shown that this is one of the key factors to improve sleep quality.
One of the factors affecting the operation of biological clock is body temperature. Studies have proved that the fluctuation of human body temperature has a great influence on the rhythm of biological clock. People's body temperature is easy to drop, which is an effective way to adjust the biological clock by using body temperature. If the temperature regulation is out of control, it will cause the disorder of sleep biological clock. There are many ways to control your body temperature, such as taking a bath before going to bed or doing aerobic exercise for 20 minutes before going to bed, so that your body temperature will drop when you sleep.
In short, people will fall asleep on time after forming habits. It is most important for teenagers to develop good sleep habits. The biological clock is not easily broken. Don't stay up late on Saturday and Sunday nights, you can't afford to get up during the day, which destroys your biological clock.
* Adjust diet
We often see such a situation: after a few people eat a lot of coffee, chocolate, cola, tea and other foods or drinks at night, they don't feel bad sleep subjectively, but experiments have confirmed that their deep sleep will be adversely affected. So don't eat these things before going to bed.
In order to get a good sleep effect, there should be the following taboos before going to bed:
Avoid satiety
Dinner is seventy to eighty percent full. Don't eat before going to bed, so as not to increase the burden on the stomach.
Avoid strong tea and coffee.
Don't drink strong tea, coffee and other foods at night to avoid affecting normal sleep due to mental excitement or frequent urination.
Avoid drinking.
Studies have proved that drinking seems to help you fall asleep, but it is not correct. In the process of metabolism, wine will release a natural stimulant, which will destroy our sleep in the middle of the night.
* Noise
Many young friends are used to this harsh environment because they are often in some kind of noise. This is not good for our sleep, and it will reduce our intensive sleep time. Therefore, the sleeping environment should try to avoid noise interference.
In addition, for people who are prone to insomnia, they only sleep when they are sleepy. The result of going to bed early is often "haste makes waste", which will only aggravate psychological pressure. Someone has done such an experiment. In some cases, staying up late and getting up early can reduce sleep time and improve sleep quality.
* Bedtime
In order to improve the quality of sleep, we must pay attention to time;
The time to sleep well is from 9: 00 pm to 1 1 pm, from noon to 12 pm, and from 2 am to 3: 30 am. At this time, the human body's energy drops, the reaction is slow, the thinking is slow, and the mood is low, which is conducive to the human body's transition to slow-wave sleep and entering a sweet dream.
What kind of sleep is the best? Sleep should be an unconscious state of pleasure.
Even if you sleep for a short time and wake up refreshed the next day, it means that your sleep' quality' is good, but if you still feel tired after sleeping for a long time, it means that your sleep quality is poor.
Modern medical scientists have confirmed that dietotherapy is the best way to treat insomnia, which is superior to sleeping pills and has no side effects. Here are some trial examples:
(1) A spoonful of vinegar, poured into a cup of cold boiled water, can hypnotize and sleep soundly.
(2) For people who often suffer from insomnia, it is effective to cook porridge with lotus seeds, longan, lily and glutinous rice (millet).
(3) Those who suffer from insomnia due to blood deficiency can often take lotus root powder, or simmer lotus root with small fire and add honey to eat it in moderation; You can also use longan pulp 10g, 5 red dates and steamed eggs 1 piece, once a day 1 time.
(4) For those with guilty conscience, excessive sweating and insomnia, cut a pig heart, add 25g of ginseng and 25g of angelica, steam together, remove the medicine, eat pig heart and drink soup, and the effect is good.
(5) Insomnia caused by hypertension, 50g of banana root and 0/00 g of lean pork can be hypnotized.
(6) palpitation and insomnia patients, take 50g of banana root and 0/00g of lean pork, and cook them together, so that they can fall asleep.
(7) Patients with neurasthenia and insomnia should take a tablespoon of lettuce pulp and dissolve it in a glass of water. Because this milky white juice has the effect of calming the nerves and has a certain hypnotic effect.
(8) Eat an apple before going to bed. Or put a peeled or cut citrus on the bedside table, so that people with insomnia can smell its fragrant smell, which can calm the central nervous system and help them fall asleep.
(9) Mash an appropriate amount of onion, put it in a bottle and cover it. Put it on the pillow before going to bed and smell it. I usually fall asleep after a while.
● Sleep assistance method 14
Relevant medical experts have summed up a set of "14 sleep-assisting methods", which can help you go back to sleep from now on.
(1) Walking in the morning light will shorten the sleep cycle and make it easier for you to fall asleep after going to bed at night. Because sunlight can make the pineal gland in the brain secrete melatonin earlier, intense artificial light has the same effect. On the contrary, if you find that you fall asleep too early at night, you might as well receive more sunshine in the afternoon or evening. This will prolong your sleep cycle and delay your sleep time.
(2) Exercise can shorten your sleep cycle. If you are a night owl, your mind usually becomes active after midnight. However, after riding a bike for a day, your sleep cycle will be shortened. If you go to bed early at night, you will sleep better and get up early the next day.
(3) Properly raising body temperature at night will be beneficial to sleep. This effect can be achieved by taking a sauna or hot bath for at least 15 minutes.
(4) It is not advisable to sleep for more than one hour during the day and after four o'clock in the afternoon, otherwise there will be no drowsiness at night.
(5) Avoid all kinds of caffeinated foods and drinks after meals, such as chocolate, coffee and tea, because caffeine will excite the brain and cause insomnia.
(6) Drink less water at night. Drinking too much water will increase the frequency of going to the toilet all night, which will affect sleep.
(7) One hour before going to bed, stop mental activity, watch some simple books or comedies, and relax your brain. You can also consider dealing with some trivial housework, and then wash and sleep.
(8) Under the guidance of a doctor, supplementing magnesium, calcium and vitamin B complex can make you sleep better.
(9) Don't go to bed until you are sleepy. This bed is only for sleeping. Don't watch TV, eat, read or play in bed. If you can't sleep alone after 15 minutes, get out of bed and read some relaxing books instead of lying there tossing and turning. Lying in bed will only make you associate bed with insomnia.
(10) Install soundproof windows and hang thick curtains to ensure that the bedroom is completely soundproof.
(1 1) If the sun can enter your bedroom in the morning, consider wearing an eye mask when sleeping.
(12) Unless there is an emergency, it is best to turn off the phone at night and turn it on in the morning to avoid being disturbed by sudden phone calls in the middle of the night or early morning.
Try to relax. You have many choices, such as muscle relaxation, functional feedback therapy, yoga and so on. Here is a method that works for many people:
① After going to bed, lie on your back, shake and relax one leg first, and take a few slow deep breaths in the abdomen; Relax the other leg and take more breaths to relax yourself.
② Then relax your arms, shoulders and neck, and then relax your facial muscles, especially those of your eyes and mouth. Remember to take a deep breath every time you relax your muscles. I fell asleep unconsciously.
(14) Get up at the same time every morning, which can form a fixed sleep pattern.
● About strengthening physical fitness
Aerobic exercise is an effective way to improve physical fitness, but many people have only a vague concept of aerobic exercise. In fact, when the oxygen supply is sufficient, the catabolism of sugar in the human body will eventually generate carbon dioxide and water, while when the oxygen supply is insufficient, anaerobic metabolism will be started to generate lactic acid intermediates, and then it will be metabolized into water and carbon dioxide under aerobic conditions. Sometimes exercise is too intense, oxygen supply is insufficient, and lactic acid is produced more. This is why I feel muscle pain after strenuous exercise. Therefore, the so-called aerobic exercise
Exercise is not too strenuous, which can ensure adequate oxygen supply in the body. In what way and how does aerobic exercise enhance physical fitness? In this regard, the reporter interviewed Professor Dou of Beijing Sport University.
Professor Dou explained that aerobic exercise refers to those lasting exercises aimed at enhancing the human body's ability to inhale, transport and utilize oxygen. These activities can effectively improve the functions of the heart, lungs and blood vessels which are vital to people's health.
Professor Dou said that the core concept of aerobic metabolic exercise is balance, which is the basis of health, including the balance between movement and static, the balance between psychological tension and relaxation, and the balance of metabolism. The improvement of aerobic exercise on physical fitness is mainly reflected in the following points:
1. Increase the total blood volume. Oxygen is supplied to all parts of the body with blood, and the increase of blood volume correspondingly enhances the oxygen delivery ability.
2. Enhance lung function. Aerobic metabolism accelerates the breathing of exercisers, thus increasing vital capacity and improving oxygen absorption ability.
3. Improve heart function and prevent the occurrence of heart disease. Aerobic metabolic exercise makes the heart muscle strong, excretes more blood at a time, and increases the proportion of high-density lipoprotein in the blood that can prevent coronary heart disease.
4. Increase bone density and prevent osteoporosis. With the increase of age, the calcium in human bones gradually decreases, so the elderly are prone to fracture. Aerobic metabolic exercise can effectively prevent the loss of calcium.
5. Reduce body fat and prevent obesity-related diseases.
6. Improve mental state and increase the ability to cope with various pressures in life. When a person lacks exercise, he often feels tired, depressed, has poor memory and even loses interest in work. Aerobic metabolic exercise can reverse this state and make people feel full and relaxed.
Recommend two treatments that can enhance immunity-
Tremella rock sugar porridge
Materials: tremella10g, rock sugar 30g, japonica rice10g. Methods: Soak tremella and wash japonica rice. Put tremella, japonica rice and crystal sugar into a pot together, add 2000 ml of clear water, first boil with strong fire, and then simmer with slow fire for 60 minutes, until the tremella and japonica rice are mature.
Efficacy: it can enhance human immunity, nourish yin and moisten lung, nourish blood and strengthen body.
Fried mushroom
Ingredients: water-soaked mushrooms 100g, fresh mushrooms 100g, refined salt, yellow wine, monosodium glutamate, soy sauce, sugar, sesame oil, ginger powder and fresh soup.
Method: Wash mushrooms and fresh mushrooms and cut them into thin slices. Add vegetable oil to the pot, heat it, add ginger powder and stir-fry, then add mushrooms and mushrooms and stir-fry for several times, add rice wine, soy sauce and white sugar and stir-fry to taste, then add fresh soup to boil, and add monosodium glutamate to thicken.
Efficacy: nourishing and strengthening, benefiting qi and nourishing yin, caring skin, resisting aging and enhancing immunity. Daily consumption with meals can tonify deficiency, strengthen the body and prolong life. It is a good product for hepatitis B virus carriers and chronic hepatitis B patients. In addition, it can also be used as an auxiliary diet therapy for patients with hypertension, arteriosclerosis and anorexia.
Supplementing nutrition and enhancing immunity > >
I. protein
Protein is the basic element of human cells and the main component of white blood cells and antibodies. If the body is seriously short of protein, it will reduce the number of lymphocytes and lead to a serious decline in immune function. Therefore, eating more foods with high protein content, such as fresh meat, chicken, duck, fish, eggs, milk and dairy products, and rich animal protein can help you improve your immunity. It is suggested to drink one or two cups of milk every day and maintain proper intake of protein, which can maintain the body's basic defense ability!
Two. vitamin A
Vitamin A is related to the integrity of cells and can help cells to resist oxidation. If the body lacks vitamin A, the volume of thymus and spleen will be reduced, and correspondingly, the vitality of natural killer cells will also be reduced. Therefore, taking enough vitamin A can enhance the vitality of immune cells and increase the number of immune cells.
Three. vitamin C
Vitamin C can promote the immune system, increase the ability of white blood cells to swallow bacteria, enhance the ability of thymus and lymphocytes, help the human body to increase resistance and increase the content of interferon in the blood. It is an effective antioxidant, which can resist destructive molecules and is one of the vitamins to enhance immunity. Apples, lemons, oranges and other fruits and vegetables rich in vitamin C are all good food sources to enhance immunity.
Four. tocopherol
Vitamin E is the bane of free radicals and can also promote the production of antibodies. From the antiviral point of view, it has antioxidant effect and strengthens immune cells. Generally speaking, beans, wheat germ, fruits and vegetables, vegetable oil and stone fruit contain more vitamin E, but due to the change of modern people's eating habits, the diet is unbalanced, and the content of vitamin E that can be ingested from food is very low. If you are worried about the recent SARS epidemic, you can use nutritional supplements to supplement the vitamin E your body needs.
B vitamins and minerals
Vitamin B group is related to the production of antibodies, leukocytes and complements in vivo. Lack of vitamin B group will affect the number of lymphocytes and antibody production, and will also cause thymus atrophy. Vitamin B mainly exists in milk, fresh meat, green leafy vegetables, whole grains and other foods. People with weak immunity can take more of these foods to enhance their immunity.
In addition, minerals also play an important role in affecting human immunity. Lack of "iron" will reduce the ability and activity of phagocytes; Lack of "zinc" will cause thymus atrophy and reduce the ability to destroy cells; Lack of "copper" will affect the production of antibodies, in addition, "magnesium" can improve the functions of T cells and B cells; "Selenium" can reduce the deformation of virus, prevent virus infection and improve the ability of immune cells.
Eat more garlic.
Garlic has the functions of antioxidation, enhancing immunity and antivirus, inhibiting cytomegalovirus, promoting T lymphocyte transformation, improving the activity of white blood cells and macrophages, delaying and partially inhibiting the synthesis of bacterial DNA and protein, achieving antibacterial and bactericidal effects, and preventing and treating various infectious diseases.
Therefore, if you can eat garlic every day, the amount of about two cloves can not only enhance immunity to prevent diseases, but also reduce the chance of death from SARS.
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Professor Xie Mingzhe also said: "The average life expectancy of modern people is about 72-80 years old. However, according to the experimental records, the limit of human functional aging is 100- 150 years, which means that the average life span of human beings should be 100- 120 years. Then, how did the forty years when human beings lived less pass away from our daily life? Therefore, Professor Xie Mingzhe reminded the public that to improve immunity, it is not only because of the sudden epidemic of SARS that it becomes a hot topic for a while, but also to start from life and store up your health bit by bit!
Rule 1: balanced nutrition
In order to eat healthily and enhance the immunity of the body, the most important thing is adequate and balanced nutrition, which is most often ignored by modern people and the most difficult thing to do. For most people, the first consideration is whether it is inconvenient, full and delicious. Only a few people will give priority to "balanced nutrition".
The principle of nutritional balance is actually very simple. Eat about three to six servings of staple food, two cups of milk, four to five servings of eggs, fish and beans, at least three servings of vegetables (preferably dark green vegetables), two servings of fruits and two to three tablespoons of oil every day. Especially for most people, the intake of vegetables and fruits is obviously insufficient, and sometimes even one can't be eaten. Therefore, we should remind ourselves that we must eat vegetables and fruits at every meal, and have a diversified diet. Don't always eat certain foods, which will easily waste nutrition.
Rule 2: Drink more water, exercise more and have more rest.
Drink more water: it can promote metabolism in the body, so adults must consume about 2000~2500 ml of water every day.
Exercise more: Do at least 30 minutes of aerobic exercise every day, such as walking, swimming or cycling. Only by maintaining a healthy body and an ideal weight can we have enough vitality to fight the virus!
Get more rest: going to bed early and getting up early seems to be a fantasy for people with modern diversified nightlife. More and more people stay up late, work overtime, surf the Internet or enjoy nightlife. However, staying up late will lead to lack of sleep, leading to decreased immunity. Therefore, sleep when it is time to sleep, start when it is time to get up, conform to the physiological clock of the human body, and get enough sleep and rest to maintain the body's immunity and fight against viruses!
Rule 3: Eat less sweets, eat less fat and drink less.
Professor Xie Mingzhe described it as: "Eating like a knife can save people or kill people. Therefore, people are reminded that it is best to eat less foods that will reduce immunity, otherwise it will not only interfere with the vitality of immune cells, but even inhibit the formation of lymphocytes and damage immune function.
Eat less sweets: sweets will affect the production and activity of white blood cells and reduce the body's ability to resist diseases. Therefore, Professor Xie Mingzhe emphasized: "Don't gamble on your health because of a temporary appetite, it is very unworthy! 」
Less fat: eating too much oil, especially taking too much bad fat, will hinder the immune ability and make the immune cells in the body lazy and unable to function. Therefore, it is suggested to reduce the consumption of edible oil and the intake of high fat and salt, especially fried things and fat.
Drink less alcohol: drinking alcohol will seriously weaken the normal function of various immune cells, and also affect the function of liver and pancreas. Except alcohol, cigarettes, coffee, drugs, etc. Not only will it reduce human immunity, but it will also be harmful to human body, so refusing to associate with these things is definitely the best policy.
As the old saying goes, "A smile cures all diseases", Professor Xie Mingzhe suggested that we should face life with a positive outlook on life, moderately relieve stress, get closer to nature and laugh more, which is a wonderful partner of various methods to enhance immunity!
Ganmai jujube decoction
Materials:
Glycyrrhiza uralensis Fisch 15g, Flour 50g, and 8 red dates.
Exercise:
1. Wash all the herbs with water first.
2. After boiling, add all the medicinal materials into the decoction (red dates should be crushed and boiled).
3. Boil the herbs into soup to drink.
Sean aromatherapy
Materials:
Appropriate amount of agarwood powder.
Practice: Take a proper amount of agarwood powder and light it for aromatherapy.
Small reminder:
Aromatherapy is very popular recently, but some pure essential oils or essential oil lamps are not cheap. The taste of agarwood is simple and can calm the spirit. Generally, the incense we use to offer Buddha is agarwood, which is better and not too expensive, so agarwood can be said to be the king of incense. Indoor lighting and aromatherapy help to calm down, relax and soothe the body and mind.