Today, I will tell you how to “sleep” the most acquaintance! Learn
When it comes to sleep, many people don’t take sleep seriously. In fact, sleep has a lot to do with human health. Sleeping is better than anything else.
Sleep is the first big supplement
First, take a look at sleep feel anything good can happen. 10 major effects of good sleep:
Studies have found that at night, the body produces a melatonin, which has antioxidant properties that protect the body’s oxides from damage to DNA, and it also inhibits another hormone. The production of hormones that promote the growth and development of certain tumors. Most women with high breast cancer are engaged in night shift work. Therefore, to prevent cancer, you must first sleep well.
2. Extend the life
The growth hormone secreted by normal people during sleep is 5-7 times that of the day. A US follow-up survey of 1 million people for 6 years shows that the death rate of people who sleep less than 4 hours a day is 180% higher than that of normal people, and adequate sleep is beneficial to prolong life.
In the view of Chinese medicine, the night is the best time for the body to nourish the yin and yang. Liver blood purification, regeneration, and bile metabolism need to be completed at this time. Therefore, the most important thing to raise the liver is not to stay up late and sleep well.
4. Help a long
The growth hormone of the human body is in a low-level secretory state during the daytime, reaching a peak of secretion at 11:00 in the evening, but it must be in a deep sleep state at this time, which is beneficial to the growth hormone. Therefore, the child should enter before 10 o’clock in the evening. Sleep.
A six-year study published in the internationally leading academic journal Nature Review of Neurology found that good sleep can reduce the risk of Alzheimer’s disease or Alzheimer’s disease (AD).
6. Improve immunity
Studies by clinical experts have shown that the human body produces a sleep factor called muramic acid during sleep. This factor promotes increased white blood cells, active macrophages, and enhanced liver detoxification, thereby destroying bacteria and viruses that invade the human body.
From 10:00 pm to 2 am, it is the most active cell metabolism, and it is also an important repair period for body functions. The rest of the work is normal, and the skin’s ability to regenerate is good. The use of high-concentration active ingredients can only add points.
8. lose weight
The study found that people who didn’t sleep well the night before could easily eat 549 calories more unconsciously the next day. In addition, lack of sleep can also affect metabolism, reducing fat consumption by 20%.
9. Help the brain “detoxification”
A study by the University of Rochester Medical Center published in the journal Science shows that people are most active in clearing brain waste while sleeping.
10. Relieve pain
A study published in the British “Nature” magazine showed that sleeping more or eating foods containing refreshing ingredients such as caffeine can significantly alleviate chronic pain, which is better than analgesics such as ibuprofen and morphine.
After reading the above introduction, is it a good idea to sleep well? I don’t think one day, but after a few years, the gap between people and people has come out. How can I have a good sleep? what time does a normal person take to sleep in night?
It’s not hard to sleep well.
Good sleep has two main characteristics:
1. enough sleep time
- Fall asleep before 23 o’clock
It is best to fall asleep before 23 o’clock to ensure a stable biological clock and less sudden day and night.
- te sleep time
There are different recommended sleep times for different ages, but the specifics vary from person to person, as long as you sleep well the next day.
- Compliant biological clock
I have to get up and fall asleep at the same time every day, even if I usually rest, I want to have regular action when I want your biological clock to work on time.
2. high quality sleep
Sleeping for a long time, without good sleep quality, can make people feel very tired. Especially for night workers, it is necessary to give yourself a good sleep quality and increase deep sleep time.
- Finished before 8 o’clock for dinner
It is best to finish dinner before 8 o’clock, 7 or 8 minutes, eat less greasy food, coffee, tea, spicy food, sweet potatoes, corn, peas and other foods, so as not to affect sleep.
If you are a night worker, it is best to eat less sweets, you can eat more vegetables, egg yolks, nuts and other foods containing vitamin B, vitamin A.
- Move 1-3 hours before going to bed
You can choose some relaxing sports, such as walking after a meal, swelling in the spring.
- Curtain light barrier performance is good
The blackout curtains are more important for the night shifters, keeping the room quiet, pulling down the curtains to reduce light transmission, and the “half-next-night” rest environment is good for sleep.
- Don’t play mobile phone 1 hour before going to bed
The light on the screen of the mobile phone will make the brain mistakenly think that it is still daytime, affecting the secretion of melatonin and unfavorable sleep.
- Half an hour before going to bed
Hot feet before going to bed, better than sleeping pills. Soak your feet with warm water for 15-20 minutes before going to bed, so that the blood vessels in your feet will dilate and promote blood circulation.
- Correct sleeping position
Generally speaking, it is lying to the right side, slightly curved legs, the whole body is naturally relaxed, one hand bends the elbow before the pillow, and one hand naturally rests on the thigh.