When we sleep, our bodies will stay active, repair the muscles used during the day, and remove the toxins accumulated in our brains when we are awake. It can recharge our bodies and prepare for a new day. If you don't get enough sleep and your brain can't function normally, it will really affect your day's work, because it is difficult to concentrate, concentrate, think clearly, and the most important thing is to deal with memory. Most adults need 7-9 hours of sleep, while children and teenagers need more.
Having said that, everyone is different, and so are our genes. Some of us may need to sleep for 6 hours every night, while others may need 8 hours. However, this is not only the quantity of sleep, but also the quality. If your sleep quality is poor, you may feel tired after you think "have a good sleep". If you sleep well, you may not need that much.
10 It is very important to get a good sleep.
1. Higher productivity and concentration
Who doesn't want a good sleep every day, which will bring better concentration, productivity, cognitive ability and performance. Lack of sleep and poor sleep quality will have a negative impact on all this. This also shows that a good sleep can improve the ability to solve problems and enhance the memory of children and adults.
2. Thermal regulation
Do you feel tired and want to eat more? There is evidence that sleep not only leads to poor calorie regulation. Good sleep actually helps to reduce the calories burned during the day, because sleep patterns affect the hormones responsible for appetite. When we don't get enough sleep, the body will produce auxin, which is a hormone that promotes appetite. At the same time, leptin will also decrease. Leptin is a hormone that lets you know that you are full. This combination will make you a snack immediately!
3. Improve sports performance
Studies have shown that sleep can improve sports performance. If you have a good sleep, you will get the following benefits;
There is more energy
Better attention and coordination
speed up
Improve performance strength
If you like sports, try to go to the gym, run a few miles, dance, whatever it is, have a good sleep and make the best use of yourself and your training class.
4. Reduce the risk of heart disease and stroke.
Adequate sleep helps to regulate our blood pressure, thus helping to prevent heart disease, which can also reduce sleep-related diseases (such as sleep apnea). A good rest at night can promote the overall health of the heart, which is very important.
5. Reduce inflammation in the body
Lack of sleep will increase the stress level of the body, which in turn will increase the level of inflammation. This will make us more susceptible to heart disease, diabetes and cancer. Some people think that there is a connection between lack of sleep and inflammatory bowel disease. These will affect the gastrointestinal tract. Lack of sleep will lead to these diseases, and these diseases will lead to lack of sleep.
6. Good sleep helps to prevent depression.
Mental health problems, such as depression, are closely related to sleep disorders/poor sleep quality. When we sleep, many chemicals in our body are affected, including serotonin. People with serotonin deficiency are more likely to suffer from depression. It is estimated that about 90% patients with depression complain about their sleep quality. Sadly, this is related to the increased risk of suicide.
7. Sleep can improve your immune function.
Many studies have found that a good sleep helps to strengthen the immune system. Sleep can improve T cells (T lymphocytes) in the immune system, which can resist intracellular pathogens such as influenza, HIV, herpes and cancer cells.
8. You slept well-you are in a good mood!
When we have a good rest. Therefore, we have more energy to spend the day, so we are less likely to feel tired, irritable and irritable. After a sleepless night, even the smallest thing will make you nervous.
9. It looks great!
As we all know, our bodies will be rested and repaired during sleep. The more we sleep, the more it can start working again, which not only prepares us for a brand-new day, but also makes us look good. A good enough sleep will reduce the dark circles and bags under the eyes, even if it can't be completely eliminated, it will make you walk lightly and smile.
10. Lack of sleep can lead to dangerous driving.
According to research, when you don't get enough sleep, you are more likely to be involved in a car accident. Because you didn't get a good rest, your attention and attention didn't reach the proper level, so your reaction time was much slower. Let your sleep in and stay safe!
Tips for improving sleep
1. Stay calm-get into the habit of falling asleep by any or all of the following ways; Listen to soothing music, read, take a hot bath, meditate, drink chamomile tea or hot milk.
2. Make sure you have a warm and comfortable environment-a dark, quiet room with the right temperature will help you sleep well. Neither too hot nor too cold. Make sure you are not in a noisy environment.
3. Sleep comfortably-make sure you have a comfortable bed, duvet, sheets and pillow.
4. Keep a regular schedule-adjust your biological clock by sleeping at the same time every night.
5. Pay attention to your consumption-try to avoid drinking and eating and drinking for a few hours before going to bed. Studies show that caffeine, alcohol and nicotine are related to poor sleep quality, so try to reduce these stimulants and avoid caffeine intake in the afternoon and evening.
6. Exercise during the day-exercise during the day and consume energy. This will help you relax and prepare for a good night's sleep.
7. Put down your mobile phone before going to bed-watching TV, mobile phone, laptop and iPad before going to bed is related to the poor sleep quality caused by the blue light emitted by these screens. Try watching TV in a room outside your bedroom, reading for 20 minutes before going to bed, or watching anything off the screen.