Too long sleep, like lack of sleep, will lead to mental fatigue, physical fatigue and decreased metabolic rate. Sleep should not be too long. If you sleep too long, your heart will slow down, your metabolic rate will drop to a very low level, and your muscle tissue will relax. Over time, people will become lazy and weak, and even their intelligence will decline. So people should not sleep too long, 7-8 hours of day and night is enough for adults. If you want to gain health by increasing sleep time, it will be counterproductive, increase diseases and shorten life expectancy. Neonatal 20-22 hours February baby 18-20 hours 1 5 hours 2 years old 14 hours 3-4 years old 13 hours 5-7 years old 12 hours 8-/kloc-0. 7-8 hours (not less than 6 hours) for people aged 60-70, 9 hours for people aged 70-90, and over 90 years old 10 hour, 1. Normal people sleep for 6-8 hours (old people and children 10 hours, babies are longer) ... 2.3. Stay up late for a long time ... Even if they sleep for 8 hours, they will be prone to endocrine disorders in a few years, and their biological clocks will also go wrong. 4. Children had better go to bed before 20:30 in the evening, because they are developing ... 5. Teenagers should go to bed around 22: 00 in the evening ... 6. As for those who love beauty, they must go to bed before 2: 00 in the morning, because their skin is completely metabolized before 2: 00 ... 7. Older people should go to bed between 2 1-22: 00 in the evening. Generally speaking, a normal sleep of 6-8 hours a day is enough. If you miss your sleep because of work or other things, you can make up for it according to the amount of delay. Generally, the total compensation does not exceed two hours. Do some usual activities after getting up, and you will be full of energy and everything will return to normal. Too much compensation is not only useless, but also makes you more confused and even makes you dizzy, which is similar to the situation described in your question. This is because long-term brain relaxation and organ inhibition have a negative impact on the body's blood circulation and organs, resulting in hypoxia or malnutrition. One third of a person's life is spent in sleep, and he will die if he doesn't sleep for five days. Sleep, as a necessary process of life, is an important part of body recovery, integration and memory consolidation, and an indispensable part of health. According to the data of the World Health Organization, 27% people have sleep problems. The Global Sleep and Health Program sponsored by the International Mental Health Organization launched a global activity in 20001year-the first day of spring on March 2 1 year was designated as World Sleep Day, and the theme of World Sleep Day in 2006 was "Healthy Sleep into the Community". Some people may wonder how this kind of sleep can be divided into healthy and unhealthy. Don't they all sleep with their eyes closed? In fact, the sleep habits that many people take for granted are just unscientific. Unhealthy sleep 1: I usually stay up late and sleep wildly 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: It is very important to ensure 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. There is no uniform statement about the length of sleep. Different people can be divided into long sleep type (about 8 hours) and short sleep type (about 6 hours). In fact, 4- 10 hours belongs to the normal range, mainly due to the high spirits after waking up the next day. In fact, all kinds of people have different requirements for sleep. Generally speaking, people aged 10- 18 need 8 hours of sleep every day, people aged 18-50 need 7 hours of sleep every day, and people aged 50-70 need 5-6 hours of sleep every day. Especially for the elderly, it is a natural law that the quality of sleep is not as good as that of young people, as long as it does not affect their health. About how many hours you should sleep every day, your physical fitness is different. As long as you conform to your sleep habits, you can ensure that you are full of energy during the day and have no fatigue after waking up. Many great men have little sleep, but they are full of energy, because they mainly supplement deep sleep, which is small in quantity but high in quality. 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 3: Make up the misunderstanding on the bus and subway: Some people like to work late into the night and feel that 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, thinking that this way of making up your sleep has neither affected your work nor delayed your sleep. Expert analysis: Deep sleep can fully restore people's sleep. People's sleep can be roughly divided into two stages: non-REM sleep and REM sleep. The previous stage can be divided into two processes: shallow sleep and deep sleep, which are repeated during sleep. Only when people go through the process of "deep sleep" several times during sleep can they completely eliminate fatigue. However, sleeping, taking a nap and catching up on sleep in the car are easily disturbed by various factors. The shaking of the car, the stimulation of light, the influence of sound and the narrow space are not easy to make people fall into a "deep sleep" state, while resting in a "shallow sleep" state can only make people get insufficient recovery. We often hear colleagues complain that after sleeping in the car, they feel backache, leg pain, fatigue and weakness. In addition, sleeping in the car can easily lead to illness. For example, taking a nap in the car is the easiest way to get a stiff neck and catch a cold. Sleeping with a crooked neck is easy to make one side of the neck muscle tired, so it is easy to get stiff neck. Also, sleeping in the car, the door switch and the fan are blowing, and it is easy to catch cold if you are not careful. Taking a nap during the day is good for your health, but try not to sleep in the car. Unhealthy sleep 4: Eat to make up for the misunderstanding of bad sleep: Some people think that they can't sleep well, so eating more supplements such as ginseng and velvet antler is not only conducive to improving the quality of sleep, but also can make up for it, that is, reducing sleep time appropriately, which is not a big problem. Expert analysis: learn to sleep at noon. William Dement, an American medical professor, said, "Sleep is the first line of defense against diseases." He found that anyone who got up at 3 a.m. would have weakened immunity the next day, and the protective bactericidal cells in the blood would decrease 1/3. Therefore, the sentence "It is better to sleep for five nights than to eat ginseng" is very reasonable. China's traditional health preserving theory advocates "meridian sleep". "Zi" means 23- 1 in the evening, and "noon" means113 in the daytime. It is believed that taking a nap can recharge your batteries and conform to the development of yang. 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. Xiao Sanyang's Notes |||| 1. Avoid spicy food, which is easy to cause damp-heat in digestive tract, mixed damp-heat, disorder of liver and gallbladder qi, and weakened digestive function. Therefore, we should avoid eating spicy products. 2, avoid smoking contains a variety of toxic substances, can damage liver function, inhibit liver cell regeneration and repair. So patients with liver disease must give up smoking. 3, avoid alcohol is not suitable for drinking: 90% of alcohol is metabolized in the liver, and alcohol can interfere with the normal enzyme system of liver cells, so it directly damages liver cells and leads to liver cell death. Patients with acute or chronic active hepatitis, even if drinking a small amount, will make their condition repeat or change. 4. Avoid processed food and eat less canned or bottled drinks and food. This is because preservatives are often added to canned and bottled drinks and foods, which are more or less toxic to the liver. 5, to avoid the abuse of hormones, antibiotics are three-toxic, drugs are more harmful to liver and kidney, patients with liver disease must be under the correct guidance of doctors, rational use of drugs. 6, avoid eating supplements and eating a balanced diet is the basic condition to maintain good health, such as improper nourishing, visceral dysfunction, breaking the balance, it will affect health. 7, avoid eating too much protein diet for patients with severe hepatitis, due to gastric mucosal edema, small intestinal villi thickening and shortening, bile secretion disorders. , people's digestion and absorption function is reduced. Eating too many high-protein foods such as eggs, soft-shelled turtles and lean meat will cause indigestion and bloating. 8, avoid high copper diet When the liver function is not full, it can not regulate the balance of copper in the body well, and copper is easy to accumulate in the liver. Studies have shown that the storage of copper in the liver of patients with liver diseases is 5- 10 times that of normal people, and the content of copper in the liver of patients with biliary cirrhosis is 60-80 times that of normal people. Medical experts point out that too much copper in the liver will lead to hepatocyte necrosis. At the same time, too much copper in the body will cause renal insufficiency. Therefore, patients with liver disease should eat less foods containing more copper, such as jellyfish, squid, shrimp and snails. 9. Avoid irregular life, so it is very important to have enough sleep, reasonable nutrition, regular life, insist on morning exercise every day, and combine work and rest. 10, avoid emotional stagnation Patients with liver disease should avoid anger, pessimism, anxiety, etc. Because patients with liver disease can't be cured for a long time, people tend to be anxious and irritable, and it is easy to get angry and hurt the liver, and stagnation of liver qi is easy to become a habit. 1 1. Avoid fatigue. The liver is an important metabolic organ of human body. Patients with hepatitis have abnormal function and malnutrition, so they are very tired and need more rest. Therefore, rest is the key to treatment. 12, don't go to the doctor at will, don't trust the quack doctor, so as not to delay the correct treatment and make the condition worse or even worse. Matters needing attention in daily diet and life should be: 1. Acidity From the point of view of traditional Chinese medicine, acidic food can introduce drugs into the liver. The traditional Chinese medicine Schisandra chinensis is acidic, which can introduce drugs into the liver and reduce transaminase. In the past, rice vinegar was once popular for treating hepatitis. In addition, acidic foods can also increase appetite. 2. Sweet food can supplement a certain amount of heat to patients with hepatitis, which is easy to absorb and is beneficial to the recovery of hepatitis. Loss of appetite in acute hepatitis, sweets are better. 3. Bitter Chinese medicine believes that bitter food is cold and can clear away heat and detoxify. It is beneficial for patients with hepatobiliary damp-heat liver disease to eat bitter food, except beer. 1~5 years old needs 12 hours, 5~ 10 years old needs1~ 50 years old needs 7 hours, 50~XXX years old needs 10 hours. Of course, it doesn't hurt to sleep a little longer. You can lose weight by sleeping more. These.