Adults sleep for 6.5-7.4 hours, the mortality rate is the lowest, and the mortality rate is significantly higher when it is less than 4.5 hours or more than 9.4 hours.
Retaliatory staying up late actually comes from a kind of psychological compensation and belongs to a kind of self-control. Everyone has psychological self-control to control their emotions, thoughts and behaviors. This is our "self-control". When we resist temptation or impulse, it is our "self-control" that works. Then how to maintain "self-control".
Precautions:
1, have afternoon tea.
Facing a lot of work during the day will consume all your "self-control" and get out of control at night, so try to indulge yourself and do some small things during the day, such as drinking afternoon tea and eating some fruit to compensate yourself. This will make you feel better at night.
2. A period of solitude.
Psychologically speaking, "solitude" is a good way to decompress the mind. Such as walking; Listen to a novel or cross talk that you like; Don't think about anything, completely empty yourself.
3. Turn off the lights as soon as possible.
Turn off the lights as soon as possible and go to bed and lie down. Be sure to turn off your cell phone when you sleep at night and put it away from yourself.
4. Exercise before going to bed.
Although it is not easy to do strenuous exercise before going to bed, doing some exercises to relax muscles will help you fall asleep. First, do relaxing aerobics for a few minutes, then lie on the bed, close your eyes, keep a steady breath, and tighten and relax your muscles. From head to toe, arms and hands, upper body, waist, buttocks and finally legs, let the muscles of the whole body relax and fall asleep naturally.
5. Health.
Take a hot bath or soak your feet to promote blood circulation; Drinking a glass of warm milk before going to bed can promote sleep.