① About sleep time
② How to improve sleep quality?
③ 14 sleep aid method.
④ About strengthening physical fitness
⑤ About sub-health.
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● 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, 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 can be hypnotized by taking 50g banana root and 0/00g lean pork/kloc-0.
(6) palpitation and insomnia patients, take 50g of banana root and 0/00g of lean pork, and cook them together, so 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.
● About sub-health.
What is sub-health
"Subhealth" in Traditional Medicine
We usually say that we are sick, but in ancient times, the meanings of "disease" and "disease" were different. "Disease" refers to a minor illness (disease) that is not easy to detect. If effective measures are not taken, it will develop to a visible level, which is the so-called "disease". This sick state is called "sub-health" or "third state" in modern science and "not sick" in traditional Chinese medicine.
"No disease" is not no disease, nor is it a visible serious illness. According to the viewpoint of traditional Chinese medicine, the body has been in an unbalanced state of yin and yang, qi and blood, viscera and health. Our ancestors have long realized that with diseases, in addition to actively looking for ways to eliminate diseases, they have accumulated many measures to prevent diseases. One day in Huangdi Neijing: "The sage has been cured before his illness, the husband's illness has been cured, and the chaos has been cured. Isn't it too late to cross the well and fight for soldiers? " It can be seen that our ancestors have realized the importance of "preparing for a rainy day" to diseases.
Sub-health in modern medicine
Sub-health refers to non-disease and unhealthy state, which is a sub-health state (meaning sub-health) and a state between health and disease, so it is also called sub-health, third state, intermediate state, free (dynamic) state and gray state.
After careful study, sub-health is a big concept, which includes several successive stages. Among them, the one closely adjacent to health can be called "mild psychosomatic disorder", which is often manifested as fatigue, insomnia, loss of appetite, emotional instability and so on. But these obstacles are easy to recover, and they are no different from healthy people after recovery. About 25% ~ 28% of the population.
If the disease continues to develop, it can enter a "potential clinical" state. At this time, it has shown a high-risk tendency to develop into a certain disease, and it is very likely to develop into a certain disease. In the population, more than 1/3 people are in this state, and the proportion of people over 40 years old has increased sharply. Its manifestations are complex, which can be chronic fatigue or persistent psychosomatic disorder, including the above symptoms lasting for more than 2 months, often accompanied by chronic sore throat, repeated colds, listlessness and so on. Some experts also summarized its complicated performance into three types: decreased vitality, decreased responsiveness and decreased adaptability. From the clinical test, this kind of people in cities tend to be "three highs and one low", that is, they have near critical levels of hyperlipidemia, hyperglycemia, high blood viscosity and low immune function.
In addition, at least 10% or more people are between the latent clinic and the disease, which can be called "pre-clinical" state, that is to say, the disease has occurred, but the symptoms are not obvious or have not attracted enough attention, or they have not sought diagnosis, or even if the doctor has made an examination, they have not been found out for some time. Strictly speaking, the last category is not sub-health, but a sick and unhealthy state, which just needs a clear diagnosis. Therefore, excluding this part of the population, many researchers believe that sub-health people account for about 60% of the population.
Studies at home and abroad show that only about 15% of the total population meets the health standards in modern society. Interestingly, about 15% people were diagnosed as sick and in an unhealthy state. If health and disease are regarded as two ends of the life process, then it is like an olive with two pointed ends, with a large piece protruding in the middle, which is in the transitional state of health and disease-sub-health.
Sub-health refers to non-disease and unhealthy state, which is a sub-health state (meaning sub-health) and a state between health and disease, so it is also called sub-health, third state, intermediate state, free (dynamic) state and gray state.
After careful study, sub-health is a big concept, which includes several successive stages. Among them, the one closely adjacent to health can be called "mild psychosomatic disorder", which is often manifested as fatigue, insomnia, loss of appetite, emotional instability and so on. But these obstacles are easy to recover, and they are no different from healthy people after recovery. From the causes of sub-health, we can see that social environmental pressure and people's self-regulation ability are external and internal factors closely related to sub-health. Therefore, to get rid of sub-health problems, people should:
Ensure a reasonable diet and balanced nutrition. Among them, vitamins and minerals are essential nutrients for human body;
The human body cannot synthesize vitamins and minerals, but vitamins C, B and iron are particularly important to the human body, so it is necessary to supplement multivitamin tablets properly every day.
Adjust mental state and keep positive and optimistic;
Adjust the law of life in time, combine work and rest to ensure adequate sleep;
Increase outdoor physical exercise activities and ensure a certain amount of exercise every day;
The vast majority of mental workers exercise less and eat less on weekdays, and eat more and more refined foods. The intake of vitamins and various minerals is often difficult to meet the needs. In order to get rid of sub-health as soon as possible, it is suggested that these people take a certain amount of vitamin and mineral supplements every day. The daily expenses are not much. For example, Jin Shikang, an old-fashioned multivitamin that has been on the market for more than ten years, can effectively supplement vitamins A, B, C, D, E, folic acid, calcium, phosphorus, magnesium, iodine, iron, zinc and other minerals for only one yuan a day, which is helpful to improve physical fitness, enhance resistance and comprehensively consolidate health foundation. Therefore, actively supplementing nutrition is also an effective way to help you stay away from sub-health.
1, "general's belly" appeared early. People aged 30-50 have a big belly, which is a sign of maturity and a partner of hyperlipidemia, fatty liver, hypertension and coronary heart disease.
2, hair loss, alopecia areata, premature hair loss. Every time you wash your hair, you will lose a lot of hair, which is caused by work pressure and mental stress.
3. Go to the toilet frequently. If you are between 30 and 40 years old, the frequency of excretion exceeds that of normal people, indicating that the digestive system and urinary system are beginning to decline.
4. Decline in sexual ability. Early onset of backache and leg pain in middle-aged people, decreased libido or impotence in men and premature amenorrhea in women are all the first signs of overall physical decline.
5, memory loss, began to forget the names of acquaintances.
6, mental arithmetic ability is getting worse and worse.
7, often regret doing things, irritability, irritability, pessimism, it is difficult to control their emotions.
8, inattention, the ability to concentrate is getting worse and worse.
9. Sleeping time is getting shorter and shorter, and I don't feel tired when I wake up.
10, when you want to do something, you are distracted for no reason, and it is difficult to concentrate in your mind.
1 1, everything is unpleasant, irritable and easy to get angry.
12, in a sensitive and nervous state, afraid and avoiding someone, somewhere, something or something.
13, I am not happy that my life schedule has been disrupted, and I always want to return to my original state. I think and check what I do and what I think, and I am troubled by this repetition.
14, I feel a little unwell or painful, and the doctor can't find the problem, but I still don't feel at ease. I've been thinking about it.
15, it's annoying, but I don't necessarily know why; Doing other things often can't distract you from your troubles, which means you can't get rid of them.
16, depressed, heavy-hearted, depressed all day, unable to lift the spirit and interest in work, study and entertainment.
17, easily tired, or inexplicably feel lack of energy and physical strength.
18, afraid of interacting with people, disgusted with many people, lacking confidence in front of others, and feeling nervous or uncomfortable.
19, fainted when in a bad mood, unable to control emotions and behaviors, and even suddenly unable to speak, see, hold your breath, muscle twitch, etc.
20. I feel that others are bad, others don't understand you, and they are laughing at you or opposing you. I can feel it after the incident. It seems that I have too much to do.
We can check ourselves against the above "signals". The above two items and below are the "yellow light" warning period, so there is no need to worry at present. Those who have the above three to five items are the "red light" prediction period, indicating that the symptoms of "karoshi" have appeared; More than 6 items are the second "red light" crisis period, which can be defined as "fatigue syndrome"-"overwork death" and "reserve army". There are also three kinds of people who are prone to "karoshi": first, people who have money (power), especially those who only know consumption but don't know maintenance; Second, enterprising people, especially those who can be called "workaholics"; Third, people with precocious genes who think they are healthy.