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, it will be easy to have endocrine disorders and the physiological clock will be disordered 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.
6. 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. [Edit this paragraph] 2. The importance of sleep time. 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, cowardly and even mentally weak. 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.
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. [Edit this paragraph] Third, the misunderstanding of unhealthy sleep (1) usually stays up late and sleeps 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: 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.
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.
(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.
(3) Sleeping on buses and subways
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.
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.
(4) Poor sleep is supplemented by eating.
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"
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. [Edit this paragraph] 4. Research on Sleep (1) Frequent siesta increases the mortality rate of the elderly.
Dr bioorganic chemistry Huang Dingli of Columbia University gave a surprising answer. According to the investigation report of Hadassah University Hospital in Israel, he pointed out that frequent siesta would increase the mortality rate of the elderly.
This report was published in Archives of Internal Medicine on July 26th, 1999. The survey was conducted among 455 70-year-old people living in Jerusalem, and 60.7% of them had the habit of taking a nap. More men have the habit of taking a nap than women, the former is about 68%, and the latter is about 51%; However, there are more people who have a history of myocardial infarction and have the habit of taking a nap than those who have no history of myocardial infarction, accounting for 78% and 58% respectively. In the six-year investigation, 75 people died of * * *, among which the death rate of those who took a nap was 20%. After further investigation, after removing many interfering factors such as lifestyle, risk factors and diseases, the average death rate of those who have nap habits is relatively high, which is about 1. 1 times that of those who have no nap habits. Why do most people think that taking a nap, a good habit that can "prolong life", has become a possible reason for the "premature death" of the elderly? Dr. Huang said that when you sleep at night, your heart rate and blood pressure will decrease, and when you wake up in the morning, your heart rate and blood pressure will increase again. Therefore, the hemodynamic changes are the biggest when you wake up early-from the low point of sleep to the high point of waking up, which leads to intensive cardiovascular and cerebrovascular activities when you wake up in the morning, which may increase the risk of "injury" of these two blood vessels. In the past, some studies have also confirmed that waking up will increase the risk of cardiovascular and cerebrovascular related deaths. During a nap, the heart rate and blood pressure will also drop like sleeping at night; After waking up, my heart rate and blood pressure rose again. Therefore, an extra nap is equivalent to an extra hemodynamic change from the low point of sleep to the active high point of waking up. This "high and low" state changes day after day, which is more likely to greatly increase the risk of cardiovascular and cerebrovascular diseases. In other words, if the health of the elderly is slightly worse, a nap may become a "killer"! (Wen Hui)
(2) Sleep in three periods every day.
Another study found that the Mediterranean lifestyle makes people healthier-sleep for half an hour in three periods a day and often drink red wine. One explanation for this healthy lifestyle may be related to this theoretical basis-the biological clock cycle of human beings is 25 hours a day, and there are three periods in a day that need to equalize the social life biological clock cycle of 24 hours. The imbalance between human natural biological clock and 24-hour biological clock brought by social life has brought people pressure. Nowadays, many people who work during the day will also be affected by the imbalance of biological clocks. It is suggested that employees of the company can rest for about 10 minutes at around 9: 00 am and 5: 00 pm. Although it is a short time of 10 minutes, as long as they take a nap, they can regain their spirits and improve their work efficiency.
So try to sleep for 8 hours at a time! If you do this for a long time, it will do some harm to your body! It's no big deal once in a while! Office workers work hard, but pay attention to their health.