1. Normal people sleep for 6-8 hours (old people and children 10 hours, and babies are longer). ...
2. The time for beauty sleep is from 22 o'clock to 2 o'clock in the morning.
3. Stay up late for a long time ... Even if you sleep for 8 hours, you will be prone to endocrine disorders and your biological clock will go wrong in a few years.
Children had better go to bed before 20:30 in the evening, because they have grown up. ...
Teenagers should go to bed around 22 o'clock at night. ...
As for those who love beauty, they must go to bed before 2 am, because the skin is metabolized before 2 am. ...
7. Old people should sleep between 2/kloc-0 and 22: 00 at night.
Unhealthy sleep one:
I usually stay up late, and I sleep crazy on weekends.
Myth: Some people usually work very hard and sometimes work overtime until the early hours of the morning, but they still have to get up at six or seven the next day to go to work. Serious lack of sleep, what should I do? Make up sleep at home on weekends, sleep for 20 hours, and make up all the usual ones. Some people heard today that eight hours' sleep is enough, and tomorrow they heard that seven hours' sleep can prolong life. They are not sure how many hours to sleep. However, it is said that adequate sleep belongs to beauty beauty, so sleep it 10 hour.
Expert analysis: ensure normal sleep time every day.
It is very important to ensure a normal sleep time every day. The average adult should be 6-9 hours. For example, sleeping at night10-1and getting up at 6-7 in the morning can keep people's biological rhythm relatively stable, which is beneficial to people's body and mind.
Unhealthy sleep 2: Keep quiet and exercise less before going to bed.
Myth: Some people are too excited to sleep when they have activities at night. Therefore, they think that they should keep quiet after eating and even refuse to participate in some normal low-intensity activities. I sat in the office all day. After I got home, I continued to sit until I went to bed.
Expert analysis: moderate exercise promotes sleep
Excessive exercise before going to bed excites the brain, which is not conducive to improving sleep quality. However, moderate physical exercise can promote people's brain to secrete substances that inhibit excitement, promote deep sleep and quickly relieve fatigue, thus entering a virtuous circle.
Mental workers, in particular, may have little activity at the end of the day, but light activity after dinner helps them sleep. Studies have found that doing some light exercise before going to bed, such as jogging, can promote the temperature rise. When you are slightly sweaty after jogging (generally speaking, 20-30 minutes is appropriate), stop immediately. At this time, the body temperature began to drop. When sleeping after 30-40 minutes, people will easily fall into deep sleep, thus improving the quality of sleep.
Unhealthy sleep three:
Make up your sleep on the bus and subway
Myth: Some people like to work late at night, but they think the company is far from home. No matter by subway or bus, as long as you sit down, you doze off and sleep all the way to the company. They think that this way of sleep supplement will not affect work and will not delay sleep.
Expert analysis: deep sleep makes people fully recover.
Unhealthy sleep four:
I can't sleep well. Eat to make up for it.
Myth: Some people think that if they don't sleep well, they should eat more supplements such as ginseng and velvet antler, which is not only conducive to improving the quality of sleep, but also can make up for it, that is, reducing the sleep time appropriately, which is not a big problem.
Expert analysis: learn to take a "nap"
In order to ensure a deep sleep, we should try to go to bed early and get up early. Although many white-collar workers are busy with their work, they would rather start working hours in advance than postpone the end time. The best time to sleep is from 10 in the afternoon to 4 am, and the latest time to sleep cannot exceed 1 1 in the afternoon. After 1 1, people will become excited and find it more difficult to fall asleep. At two or three o'clock in the morning, people who stay up late are the most sleepy. After dawn, people begin to enter the shallow sleep period, when they begin to dream more and wake up easily. Some people like to sleep in cages to increase their sleep time. Of course, this is a way to supplement the lack of sleep. It should be reminded that "cage sleep" is mainly to supplement shallow sleep, and the effect is not better than the deep sleep obtained by going to bed early and getting up early. I would rather get up at 5 am than go to bed in the afternoon 12.
In addition, taking a nap is also a good sleep habit. Clinical basic research has confirmed that there are several stages of a day's deep sleep, from noon 12 to 2 pm, with a one-and-a-half-hour deep sleep period, but the specific time period from which to start depends on individual circumstances. So taking a nap at noon can win half an hour's deep sleep and help the human body repair itself. From the perspective of human energy consumption and supplementary balance, taking a nap is also very reasonable. Because there are seven or eight hours to sleep from early morning to noon and from noon to night, continuous operation will reduce the efficiency of all parts of the human body, especially mental workers. Taking a nap is an effective means of "charging", and taking a nap is in exchange for high efficiency in afternoon work. But the nap time should not be too long, half an hour is enough, and it should not exceed 1 hour at most, otherwise it will affect the sleep at night.