Sleep can restore our energy and physical strength and play a decisive role in thinking and learning ability. Long-term lack of sleep will damage our attention and memory, concentration, reasoning ability, etc., leading to a decline in work and study efficiency.
Sleeping at night is equivalent to recharging the body. If the brain is still running at high speed at night, it will lead us to forget what we have learned and done during the day, and it will also make people feel that time flies.
Whether long-term insomnia or lack of sleep will increase the risk of various diseases, such as heart disease, heart failure, arrhythmia, hypertension, diabetes, stroke and so on. Because long-term lack of sleep will increase the burden on various organs, accelerate organ aging and cause various health problems.
A study in Britain once found that if sleep is reduced from 7 hours to 5 hours, even fewer people will double the risk of dying of disease, and serious lack of sleep will double the risk of cardiovascular disease.
Fall asleep immediately
More impulsive than usual
neglected
Hunger is easier than usual.
Fall asleep while watching movies or flying during the day.
A sentence needs to be read twice.
In normal times, the most common sentence we hear is to sleep for 8 hours every day, and we usually set 8 hours as the golden sleep time. In fact, different ages have different needs for sleep, so it is not necessary for everyone to pursue 8 hours of sleep.
0~ 1 year-old, and the daily sleep time should be controlled at 12~ 16 hours.
1~2 years old, sleep time should be controlled at 1 1~ 14 hours every day.
3~5 years old, sleep time should be controlled at 10~ 13 hours every day.
6~ 13 years old, the daily sleep time should be controlled at 9~ 1 1 hour.
14~ 17 years old, sleep time should be controlled at 8~ 10 hour every day.
18~25 years old, sleep time should be controlled at 7~9 hours every day.
26~45 years old, sleep time should be controlled at 7~9 hours every day.
45~64 years old, sleep time should be controlled at 7~8 hours a day.
Over 65 years old, sleep time should be controlled at 6~7 hours a day.
You can compare your age and get enough sleep every day. In addition to ensuring sleep at night, taking a nap at noon for about half an hour is more beneficial to your health if possible.
However, we still need to pay attention to one thing, don't blindly sleep enough time. Only when we enter a deep sleep, the various functions of the body will be gradually repaired and adjusted, which is more conducive to our health. If we are in a light sleep state for a long time, we will easily wake up and feel extremely tired after waking up. This kind of sleep is also invalid sleep.
Stage 1 (initial sleep stage): Just entering the sleep stage, it is easy to be awakened by the surrounding sounds.
The second stage (shallow sleep): At this time, the sleep is also shallow, and you will gradually lose consciousness. However, when you sleep, you may hear someone whispering around you, and the noisy environment will wake up in your sleep.
The third stage (mid-sleep): In this sleep stage, the consciousness changes from hazy to no sleep at all, and the sleep quality is good, so it is not easy to be awakened.
The fourth stage (deep sleep): this stage is the stage of entering deep sleep, and it is also the best time for the body to detoxify. If you sleep deeply for a long time, you will be more energetic and healthier after waking up.
1, work and rest rules
First of all, we should form the good habit of going to bed early and getting up early. It is best not to play with mobile phones before going to bed, which will easily lead to the brain being excited for a long time and unable to enter deep sleep. You can listen to some soothing music or read some books to let yourself fall asleep quickly.
Step 2 Exercise properly
If some people have difficulty falling asleep or even insomnia, they can take proper exercise two hours before going to bed. Of course, they should choose their exercise methods according to their physical fitness. Proper exercise can increase fatigue and improve sleep quality.
3. Insist on soaking feet before going to bed
If sleep disorders often occur, everyone can develop the good habit of soaking feet before going to bed, which can dredge meridians, promote blood circulation, relieve fatigue, relax our bodies and make it easier to fall asleep.
The best time to soak your feet is around 8: 00 ~9: 00 pm, the water temperature is controlled at 38~42, and it is best not to soak your feet for more than 30 minutes, otherwise it will increase the burden on your heart.