Photo of World Sleep Day manuscript 1
World sleep day handwritten newspaper picture 2
World sleep day handwritten newspaper picture 3
World Sleep Day manuscript picture 4
The benefits of sleep
Eliminate fatigue and restore physical strength: Sleep can help the body eliminate fatigue and restore physical strength. During sleep, the liver, gastrointestinal tract and related organs of the body can synthesize and manufacture energy substances of the human body for use during activities. At the same time, due to the decline of basal body temperature, heart rate, blood pressure, respiratory rate and some endocrine functions during sleep, the basal metabolic rate and energy consumption of the body are reduced, thus restoring physical strength. On the other hand, the increased secretion of some endocrine hormones, such as growth hormone, can help the body to synthesize nutrients such as lipids and protein, thus increasing the storage of energy substances in the body.
Protect brain function: Sleep can maintain the normal operation of brain function. In sleep, the body's ability to respond to external stimuli gradually declines, consciousness gradually loses, and the oxygen consumption of the brain is greatly reduced, which is conducive to the repair and energy storage of brain cells. In addition, the velocity of cerebrospinal fluid in sleep is about 60% higher than that in awake state, and the waste generated by the metabolism of brain neurons is cleared faster. Good sleep helps to maintain the advanced cognitive function of the brain, which will make individuals energetic, quick-thinking, improve creativity and work efficiency.
Promote growth and development: Sleep is closely related to children's growth and development. Compared with adults, children sleep longer, and newborns can even sleep 18 hours. Sleep is closely related to children's growth and development. During sleep, especially during deep sleep, the growth hormone secreted by pituitary gland in children's brain increases significantly, which can promote the growth of children's bones and muscles. In addition, a good sleep is also very important for the development of children's brains, which can help neurons to establish synaptic connections.
Protect your health: A lot of research shows that a good sleep is very important for your health. Good sleep can improve human insulin resistance and maintain the stability of blood sugar level, and reduce the risk of diabetes; The decrease of dopamine, norepinephrine and other hormones during sleep helps individuals maintain normal blood pressure and reduce the risk of cardiovascular diseases. In addition, the metabolic wastes of neurons in the brain will be removed during sleep, which will reduce the risk of Alzheimer's disease.
Conducive to mental health: sleep is particularly important for emotional regulation. Long-term lack of sleep will make individuals irritable, grumpy and depressed, increasing the risk of mental illness; Good sleep can help people regain their energy and maintain a good mood, relieve psychological pressure, eliminate bad emotions in people's daily life, and help individuals maintain a positive and optimistic attitude, thus contributing to mental health.
World Sleep Day: Did you sleep well today?
With the development of society, the competitive pressure is increasing, and many people often suffer from insomnia or have no time to sleep. According to a survey, one-third of the people in the world have sleep problems. Poor sleep brings many hazards, one of which may lead to heart disease, which needs attention.
Chinese medicine believes that the biological clock of the human body should conform to the laws of nature. Healthy sleep depends not only on the normal routine, but also on the changes of the four seasons and the laws of growth, growth, harvest and storage.
Under normal circumstances, it is recommended to go to bed late and get up early in spring and summer, sleeping 5-7 hours a day, going to bed early and getting up early in autumn, sleeping 7-8 hours a day, and going to bed early and getting up late in winter, sleeping 8-9 hours a day. Theoretically, how many people have actually done it now?
For people with insomnia, a good sleep is the best. Experts point out that a regular life is very important if you want to prevent insomnia. Keep a regular life and go to bed as early as possible before 12 every night. The most consistent sleep rule is that you can sleep before 10 at night and get up at 6 o'clock the next day.
In general, if you want to have a good sleep, the environment is very important. An elegant and quiet environment with soft light and moderate temperature is very important for sleep. The sleeping environment generally has the following requirements:
Appropriate temperature and humidity: the temperature and humidity of the bedroom should be relatively stable, with room temperature generally at 20℃ and humidity around 60%. The bedroom should be clean and elegant, suitable for sleeping.
Dim the light: falling asleep under the light makes the sleep unstable and the shallow sleep period increases. Therefore, the bed should be located in a dark corner of the room, or separated from the activity place by screens or windows, and the curtains should be cool.
Quiet environment: A quiet environment is one of the basic conditions for sleep. Noisy environment makes people unable to sleep peacefully, so bedroom windows should avoid facing busy streets or install sound insulation facilities.
Indoor air is fresh: the bedroom should be sunny and well ventilated during the day to avoid the detention of humid air and dirty air. There must be windows in the bedroom, and windows should be opened for air before going to bed and after waking up. It is not advisable to close all doors and windows when sleeping. Ventilation window on the door should be reserved or a gap should be opened. Adequate oxygen is beneficial to the recovery of brain cell fatigue and the respiratory function of the skin.