For example, we should follow the circadian rhythm when we sleep and wake up. In addition, our blood pressure, body temperature and melatonin all change with the circadian rhythm. Therefore, it is necessary to arrange your own schedule and make your body conform to the circadian rhythm, so that people will be healthy. In fact, one-third of our life is spent in sleep, so sleep is also a major event in our life. So, is there an optimal schedule and how to arrange sleep time is the most scientific?
I. Sleep Status of People in China According to the White Paper 20021Sleep and Exercise, there are more than 300 million people with sleep disorders in China, such as insomnia.
Especially after the arrival of the epidemic, many people began to work and study at home, and their schedules changed. According to Huang Zhili, chairman of the China Sleep Research Association, the overall sleep status of China residents during the epidemic period is: "Sleep late, get up late, sleep long, but sleep poorly". In short, it is irregular sleep and poor sleep quality.
In addition, the white paper also points out that only 10% of the people who exercise suffer from insomnia, and early athletes have the best sleep quality, and those who sleep 7-8 hours a day prefer exercise. It can be seen that exercise is a 1 means to keep a scientific routine.
Although sleep is very important, don't you have more time if you sleep less for a while? Actually, this is not right.
Second, how important is it to sleep well? For a long time, sleep has been regarded as a process of replenishing energy for the brain, especially during sleep, the brain will synthesize ATP in large quantities, which is also the energy source of the brain.
According to a study in the journal Science, during sleep, cerebrospinal fluid will "flush" the brain rhythmically, so it is very important to maintain a good sleep quality.
In addition to the above two functions, sleep also helps people enhance their immunity. For example, people or animals will feel sleepy after being infected. Why do you need more rest when you are sick? In fact, it is to make time for your body and let your immune system produce a lot of cytokines, thus enhancing your defense ability.
Moreover, sleep also helps to consolidate memory. Sleep has many benefits, and scientists are still studying it.
Third, how can we maintain a scientific schedule? Besides exercise, how to keep a scientific schedule?
First of all, we should keep proper sleep time, which is related to individuals and age. Generally speaking, teenagers usually need to sleep 8 to 10 hours, people under 50 and over 20 need to sleep 7 to 8 hours, people over 50 need to sleep 6 to 7 hours, and people over 65 will wake up earlier.
This is why parents sometimes think that children sleep too long. It's not laziness, it's age.
Speaking of individuals, there is no uniform standard for everyone's sleep time. The most important thing is whether you feel refreshed after getting up early every day and rarely doze off all day.
When you find the right sleep time, how do you keep your work and rest? In fact, this is not a simple scientific problem, but a comprehensive problem. When you get up depends on factors such as sunshine and temperature, as well as social factors and dietary factors, that is, when you go to school or have breakfast, which will also determine your schedule.
These factors, also known as time factors, are the way your body synchronizes its internal rhythm with external time.
In short, a scientific schedule of work and rest needs to take into account one's own sleep time and cooperate with timing factors to maintain a good state of exercise, but it is still not easy to completely achieve the above points.