Zhang Liren (part-time lecturer and attending physician of National Taiwan University Medical College) asked himself: Am I tired enough during the day? Many office workers complain: "obviously tired, I still can't sleep in bed!" " "Why is this? The brain and body are active all day, and at night they naturally feel tired and want to sleep, which is the natural driving force of sleep. Because when cells work hard for you, they will produce a lot of metabolic wastes (such as lactic acid). The longer they work, the more they produce. Through the regulation of medulla oblongata, hypothalamus, hypothalamus and other parts, brain waves are slowed down, the amplitude is increased, nerve conduction activities are changed, and fatigue and sleep desire are caused, which is often called "sleep debt" (the longer the waking time, the higher the sleep debt). The purpose is to give the cells a chance to rest, so that they will be full of energy and continue to work tomorrow. Sleep debt, like dollar currency, is quite useful but very limited. I call it "Sleep Dollar". Often you think you are tired, but "dollar sleep" is not enough. You still can't sleep in bed. On the contrary, you think you are not tired, but you fall asleep in bed, which means that "sleeping dollars" is much more than you think. There are many bad habits in life that may lead to the lack of "sleep dollars", including the following factors to be discussed with you: dozing off during the day, taking a long nap, daydreaming often, doing too little exercise, thinking too little and so on. Try to maximize the fatigue of the brain and body during the day, help yourself earn more "sleep dollars" and fall asleep naturally at night. Please be patient, put down your complaints and honestly check whether your "sleep dollar" is enough. ? Sedentary, too little exercise? Sedentary is a common problem in modern work forms. Office workers sit for a long time and exercise less, and the body cells produce insufficient metabolic waste, and the cells are not tired enough. It is naturally insufficient to "sleep for the dollar". Even at night, I feel mentally and psychologically tired, but I can't sleep well because my body is not tired enough! I suggest you get up and exercise every once in a while during office hours. When it comes to sedentary, many doctors rank first. They are the easiest group to sit up. They often sit in the clinic in the morning and go to see the doctor all the way until the next morning. In addition to insomnia, sedentary can easily lead to obesity, hypertension, metabolic syndrome, heart disease and other chronic diseases. Many office workers with recurrent painful pustules on their buttocks are caused by sedentary behavior. In recent years, studies have also found that sedentary and brain atrophy are also related, which will lead to brain aging! In the final analysis, whether it is insomnia or chronic diseases caused by insomnia, it is because there is no "exercise", and proper exercise is bound to help. Zhang Liren (part-time lecturer and attending physician of National Taiwan University Medical College) asked himself: Am I tired enough during the day? Many office workers complain: "obviously tired, I still can't sleep in bed!" " "Why is this? The brain and body are active all day, and at night they naturally feel tired and want to sleep, which is the natural driving force of sleep. Because when cells work hard for you, they will produce a lot of metabolic wastes (such as lactic acid). The longer they work, the more they produce. Through the regulation of medulla oblongata, hypothalamus, hypothalamus and other parts, brain waves are slowed down, the amplitude is increased, nerve conduction activities are changed, and fatigue and sleep desire are caused, which is often called "sleep debt" (the longer the waking time, the higher the sleep debt). The purpose is to give the cells a chance to rest, so that they will be full of energy and continue to work tomorrow. Sleep debt, like dollar currency, is quite useful but very limited. I call it "Sleep Dollar". Often you think you are tired, but "dollar sleep" is not enough. You still can't sleep in bed. On the contrary, you think you are not tired, but you fall asleep in bed, which means that "sleeping dollars" is much more than you think. There are many bad habits in life that may lead to the lack of "sleep dollars", including the following factors to be discussed with you: dozing off during the day, taking a long nap, daydreaming often, doing too little exercise, thinking too little and so on. Try to maximize the fatigue of the brain and body during the day, help yourself earn more "sleep dollars" and fall asleep naturally at night. Please be patient, put down your complaints and honestly check whether your "sleep dollar" is enough. ? Sedentary, too little exercise? Sedentary is a common problem in modern work forms. Office workers sit for a long time and exercise less, and the body cells produce insufficient metabolic waste, and the cells are not tired enough. It is naturally insufficient to "sleep for the dollar". Even at night, I feel mentally and psychologically tired, but I can't sleep well because my body is not tired enough! I suggest you get up and exercise every once in a while during office hours. When it comes to sedentary, many doctors rank first. They are the easiest group to sit up. They often sit in the clinic in the morning and go to see the doctor all the way until the next morning. In addition to insomnia, sedentary can easily lead to obesity, hypertension, metabolic syndrome, heart disease and other chronic diseases. Many office workers with recurrent painful pustules on their buttocks are caused by sedentary behavior. In recent years, studies have also found that sedentary and brain atrophy are also related, which will lead to brain aging! In the final analysis, whether it is insomnia or chronic diseases caused by insomnia, it is because there is no "exercise", and proper exercise is bound to help. Do you often daydream and think too little? If you don't touch the phone for a long time, you will enter the power-saving mode and the screen will turn black instantly. Many office workers often have a similar situation-people unconsciously start to wander, empty, dull, heavy eyelids, and enter the "sleep" mode. I fell asleep at work, watched TV after work and couldn't sleep in bed. I can't help complaining: "It's strange that I don't sleep during the day, why do I still have insomnia at night?" I don't know, I suddenly fell into a state of "half sleep" during the day, but I didn't think too much, which is equivalent to soaking "sleeping dollars" in water, which of course affects my sleep at night. In addition, many retired silver-haired people attach great importance to health care. They go to the park for two hours in the morning, then spend five hours climbing mountains in the suburbs and jogging for an hour in the evening. I can't sleep in bed when I exercise for eight hours every day! I can only complain to the doctor: "doctor, I have been exercising like this, but I still have insomnia, which makes me very angry." It's so unreasonable! " "What's the problem? To put it bluntly, it is because there are too few brains. Many people retire with their brains, insisting on "enjoyment first" and being too lazy to think. However, there is an eternal law in the brain-"use it and discard it". If you don't think, you will inevitably accelerate aging. Sadly, it is popular for many young office workers to let their brains "retire" in advance. Don't like to use your brain, avoid stress and delay problems, which not only increases the pressure in the workplace in vain, but may also lead to premature aging of your brain in the long run. If you want to sleep well at night, you should do mental activities in addition to physical activities. Don't always daydream and use your head. Get up and walk at any time and keep the habit of aerobic exercise. Office workers give themselves ten minutes every half hour (or fifteen minutes per hour), leave the 3C screen and the work at hand, get up and drink water, go to the toilet, and breathe fresh air outside the house, which can effectively exercise. Every hour, every day, every year, every little makes a mickle. Further, do more aerobic exercise, such as brisk walking, jogging, riding a bike, riding a flywheel, playing ball games, swimming and so on. Combine stretching exercises, such as yoga, Tai Ji Chuan, Qigong, etc. Exercise can reverse the imbalance of neurotransmitters in the brain, improve the metabolic mechanism, protect the mitochondria of energy-producing cells, increase nicotinamide and β -hydroxybutyric acid in the blood, and then help the brain resist aging. Exercise can also promote the growth of hippocampal gyrus cells and prevent dementia. The anti-aging effect of aerobic exercise is better than stretching exercise, and the recommended frequency is 30 minutes three times a week. If you are really lazy and don't want to exercise, you can also take advantage of the hot spring or bath to passively enter aerobic exercise, which will make your heart beat faster, you will be short of breath, you will sweat a lot, promote blood circulation, earn a lot of "sleep dollars", and you can sleep better at night. Five ways to slow down brain degeneration with brain. If you are not tired, you will lose sleep. Empirical research shows that engaging in the following cognitive activities, such as reading, learning foreign languages, music training, mindfulness meditation, etc. Not only can you use your brain more and promote sleep, but there are also many benefits. Read more books: Read some books that will make you yawn before going to bed, such as the original calculus in college, the complete works of Shakespeare, Tolstoy's War and Peace, and China's view of ancient literature. Many readers have started yawning here, very good! Or read casual magazines or newspapers, but reading magazines or newspapers is really not as good as reading. The research team of Yale University School of Public Health surveyed 3635 retired people and silver-haired people, asked them about their reading habits, collected health information, and followed them for 12 years. They found that people who read books actually lived nearly two years (23 months) longer than people who read magazines or newspapers. Moreover, in twelve years, the mortality rate of people studying has decreased by 20%. Education level has no effect. Reading can improve the "concept density" of our thinking (that is, the number of concepts conveyed in one sentence), increase the "cognitive inventory" and resist the brain damage caused by the aging process. Learning a second or third foreign language: A study in the journal Neurology found that learning a second or more languages can increase synapses in the brain, improve cognitive inventory, improve attention and executive function, and delay the occurrence of various dementias. Music training: Playing music can bring cognitive effects. In addition to thinking, research has found that it can also * * the growth of hippocampal gyrus cells in the brain and prevent brain aging. Mindfulness meditation: The "basic mindfulness" and "practical mindfulness" introduced to you in the third chapter can help the brain, help hippocampal gyrus cells grow and prevent brain aging. Frequent driving: Driving involves many brain functions, such as spatial perception, memory, attention and executive function. It has complete cognitive function, can promote the growth of hippocampal cells and prevent brain aging. This article is taken from "Ending Brain Fatigue! National Taiwan University/Dr. Zhang Liren's Efficient Three-Force Self-Healing Method (part-time lecturer and attending physician of National Taiwan University School of Medicine)/Business Weekly