The concept of healthy sleep is no stranger to sleep, because one-third of people's life is spent in sleep. We need sleep every day, so what is healthy sleep? Let's share the concept of healthy sleep.
The concept of healthy sleep 1 Healthy sleep should be appropriate sleep opportunity, relatively suitable continuous sleep time, high sleep quality and normal sleep structure. Only when these three requirements are met can healthy sleep be achieved.
The beneficial effects of healthy sleep
Throughout a person's life, 1/3 of the time is spent in sleep, which shows that the sleep quality of 1/3 directly affects the remaining 2/3 of the life process.
Efficacy 1: Healthy sleep quality helps to restore physical strength, enhance immunity, and help to overcome diseases and recover.
Efficacy 2: Good sleep can coordinate the cerebral cortex and enhance the function of muscle fibers.
Efficacy 3: Good sleep can prevent diabetes and stroke.
Efficacy 4: Healthy sleep can make the heart and digestive system have a good rest, make the heart stronger and healthier, and protect the heart and digestive system.
Efficacy 5: Healthy sleep can effectively reduce the excessive activity time of the sleep center, thus activating other central nerves and protecting intelligence.
Sleep health standard
Sleep amount: usually 7-9 hours.
The requirement of human body for sleep is that young adults usually sleep 7-9 hours every night, children and adolescents increase 1-3 hours, and the elderly decrease 1-3 hours, which is the requirement of different age groups for sleep amount (time).
Sleep quality: fall asleep within half an hour and basically stay awake all night.
I can fall asleep within half an hour of going to bed, without waking up all night or once, intermittently or early; Don't dream less, don't dream more or have nightmares; Deep sleep is not like sleeping, or it is easily disturbed and awakened by the environment, which is a requirement for sleep quality.
The best sleep time: 12 from afternoon to 8 am.
The best sleep time for people should be 12: 00 to 8: 00 a.m., for the elderly1:00 to 7: 00 a.m., and for children 10 to 8: 00 a.m., which conforms to the law of the ebb and flow of yin and yang in nature. If you violate this law for a long time, you will be restricted by the law of the growth and decline of yin and yang in nature, and insomnia will occur.
The concept of healthy sleep 2 1. What is healthy sleep?
1. If you ask "Do you get enough sleep?" Most people's answer is not enough sleep. The reasons behind this can be roughly divided into two types. First, I really didn't get enough sleep. Second, I thought I didn't get enough sleep.
The idea of needing 8 hours of sleep every day has been deeply rooted in people's hearts, but it doesn't actually apply to everyone. Newborn babies need about 18 hours of sleep every day, healthy adults need 7 to 7 or 5 hours of sleep every night, and the elderly may only need 5 hours of sleep every day.
Everyone has different needs for sleep time, but what is healthy? This is a difficult question, or there is no standard answer at all. Age, change and individual differences make everyone's sleep time specific. Therefore, we can't simply take 8 hours as the standard of adequate sleep, it depends on whether there is drowsiness during the day.
2, most people are fake lack of sleep. A study published in the Journal of Sleep Medicine shows that 50% people actually need 25 minutes less sleep than they think, but in fact, only 20% people feel very tired during the day. This shows that although many people feel lack of sleep, they will not be affected by it during the day.
In further investigation, someone asked me, "What would you do if you had one more hour every day?" At 8: 00, only a few people will choose to go to bed 1 hour earlier. Everyone prefers watching TV, listening to music, working overtime, reading, socializing and exercising.
Many people don't really lack sleep, but think they don't have enough sleep, so they feel anxious. Some people even take sleeping pills because of this, but they don't want to turn off their mobile phones, tablets and TVs early and sleep in bed.
Second, what should I pay attention to in healthy sleep?
1, avoid caffeine, alcohol and tobacco. Of course, this does not mean that you will say goodbye to these bad habits completely. We just suggest that you stay away from them for a few hours before going to bed. Caffeine-containing beverages such as coffee, tea, soda water and chocolate can cause nervous excitement in human body, which in turn affects the quality of sleep. Although alcohol can make people sleepy to some extent, it won't last all night. Alcohol can act as a sedative, but with the decrease of alcohol concentration in the body, our sleep will be disturbed.
2. Warm milk or vanilla. Calcium in milk can help people relax better, especially if it is hot milk. But maybe not everyone likes the taste of milk, so you can choose herbal tea. Herbal tea is specially made for sleep, which is very helpful to relax and improve the quality of sleep.
3. Meditation behavior therapy. This therapy can be used alone or in combination with prescription drugs prescribed by doctors. Meditation behavioral therapy consists of meditation and action, which will help you solve mental and physical problems and avoid insomnia.
Third, what is the common sense of healthy sleep?
1, the quality of sleep during holidays is good. We usually sleep better during holidays, because there is no alarm clock and work pressure. Experiments show that worry makes us sleep lightly and wake up easily. On a relaxing weekend, we can sleep 10 hours and wake up contentedly.
But this doesn't mean that you need 10 hours of sleep every day, just as we sometimes eat more because the food is delicious, but it doesn't mean that our bodies need extra calories. Age also has a great influence on sleep quality.
Older people are more susceptible to stress, caffeine and alcohol. For these people, drinking a few drinks at night will seriously affect their sleep in the middle of the night.
It is unhealthy to sleep during the day. As you know, the best time to sleep is at night. If you want to fight the biological clock and sleep during the day, your sleep time will be shortened by 1~3 hours compared with that at night. During the day, the sleep quality is not good. At night, REM sleep will gradually increase with the progress of sleep, but it will gradually decrease during the day. Sleep spindle waves are brain waves during non-REM sleep, which will consolidate our memory and get more sleep at night.
Other parts of the body will also show the difference between sleeping during the day and sleeping at night. Sleeping at night can lower body temperature and increase melatonin levels, while sleeping during the day is just the opposite, which is harmful to health. People who work at night often have their sleep interrupted during the day, which may increase the risk of cardiovascular disease and diabetes for a long time.
4. What kind of food contributes to a healthy sleep?
1, banana banana is actually a kind of "sleeping pill" wrapped in the peel, which is rich in magnesium that can relax muscles.
2. Grapes contain melatonin, which can assist sleep, and can improve abnormal sleep.
3, kiwifruit eating two kiwifruits a day can improve sleep quality by 40%! Kiwifruit is rich in calcium, magnesium and vitamin C, which has the functions of stabilizing mood and inhibiting sympathetic nerve.
4. Apples are rich in pectin, protein, vitamin B, vitamin C, potassium, zinc and other sedative elements. At the same time, its aromatic components have a strong calming effect on human nerves and can make people fall asleep.
The nutritional value of spinach is equivalent to the sum of eggs, carrots, tomatoes and other foods. The red root of spinach also contains vitamin K which is lacking in common fruits and vegetables, and has the functions of calming the nerves, promoting nerve health and keeping you calm.
6, celery celery is a natural diuretic, which will increase urine volume. If you eat too much celery before going to bed, your body will keep waking you up to pee. 、
7. Watermelon Watermelon also has diuretic effect. At the same time, watermelon is rich in sugar. Eating too much before going to bed will increase insulin and promote fat synthesis, thus causing a small belly.
The concept of healthy sleep. Sleep shows that the body stops moving, muscles relax and consciousness disappears. Metabolic decline ensures the basic life movement of the body with minimum energy consumption. In sleep activities, when the perception is divorced from the environment, the human body temporarily loses its ability to respond, and the secretion of growth hormone in the anterior pituitary gland increases significantly, which is conducive to promoting the growth and memory storage of the body.
Sleeping people relax muscles, weaken nerve reflex, lower body temperature, slow heartbeat, slightly lower blood pressure, slow metabolism and obviously weaken gastrointestinal peristalsis. At this time, people who seem to be asleep are static and passive, but they are not. If we give an EEG to a sleeping person, we will find that the electrical pulses emitted by brain cells are not weaker during sleep than when they are awake.
Just like a hive at night, it looks as if all the bees have returned to their nests to rest, but in fact all the bees are busy making honey all night. Because of this, through sleep, the tired nerve cells of the human body recover their normal physiological functions, and their energy and physical strength are restored.
According to the law of brain wave activity, sleep can be divided into slow wave sleep (SWS, NREM) and fast wave sleep (REM). According to the degree of sleep, it can be divided into shallow sleep, moderate sleep and deep sleep. Deep sleep only accounts for 25% of the whole sleep process, but it determines the quality of sleep. Deep sleep plays a vital role in eliminating fatigue, restoring energy and resisting diseases, so it is also called "golden sleep".
Is it better to sleep as long as possible?
According to scientific investigation, people need different sleep time at different physiological stages. The average sleep time of newborns is 16 hours a day, and when they are 2 years old, they need about 9- 12 hours a day. Adult sleep time varies from person to person, ranging from 6 to 9 hours; Old people usually sleep less than 6 hours.
The average sleep time of most people is between 7 and 8 hours, about 7 or 5 hours. How much sleep each person needs every day varies greatly among peers, even if the same person is different every night. So far, there is no scientific data to show exactly how many hours of sleep are most suitable for people. Any sleep time that needs to make you energetic the next day is a healthy sleep time for you.