There are some things about sleep:
Sleep well, women have good skin and men have enough energy.
Sleep is a way to keep the mind, body and skin in good condition. A stable sleep can relax muscles, calm the mind and restore the physical strength consumed during the day. If you are too tired, you will be easily nervous, your temper will become explosive, and dark circles and bloodless skin color will easily appear on your face. During sleep, due to the increase of skin capillary circulation, the process of secretion and clearance is strengthened, which accelerates skin regeneration, so sleep is beneficial to skin beauty. Some people think that 7-8 hours of sleep a day is enough, but in fact, you can't sleep all the time. Just as the human body has a physiological cycle, the skin has a one-day cycle. During the day, the skin has the most vigorous function of excreting dead cells; Night is the most effective time for skin to replenish nutrition and complete repair. The golden time zone of skin is the most active time of skin metabolism, and the four hours from 10 to 2 am are the most vigorous time for growth hormone secretion to promote metabolism. Not only that, cell division is also very active at night, and new cells are formed one after another to replace old cells. Elastic and shiny skin is made at night, so for the sake of skin, don't miss the prime time of sleep from 10 to 2 am, try to avoid staying up late, or smoke and drink coffee at night. Ideally, after 9: 30, put on pajamas and keep relaxed and quiet until you go to bed. Have a nightcap, read some relaxing books, listen to some favorite music, and then fall asleep naturally. But working women, or wives waiting for their husbands to come home late, or housewives living in cities, may find it difficult to do this. Then you should fall asleep at least before 1 1 or 12. Usually "8 hours sleep" is the best, but it doesn't have to be limited to 8 hours. Everyone's sleep habits are different, and most people will choose the way that suits them. As long as it conforms to the personal physiological clock, you can enjoy enough sleep time for yourself. The most important thing is whether you can sleep soundly and wake up fresh in the morning.
The first sheep, jump over the railing; The second sheep is late every day, the third sheep, countless sheep ... all the sheep have run away, hey, why can't I sleep? A few years ago, a popular "saliva song" left a deep impression on people, not because of its beautiful melody or touching lyrics, but because of the situation it described: a girl was insomnia, and counted almost all the sheep, goats and toy sheep, but she still couldn't sleep.
"Hey, I didn't sleep well last night!" This sentence is like "stomachache" that children often say, and it is a good excuse for yellow face, dark circles and acne that they can't cover with no amount of concealer. Many people spend a lot of time counting sheep every night, tossing and turning, sighing at pillows but still can't sleep. According to the survey of China people's sleep quality by the United Nations health department, more than 40% people in China have poor sleep quality. Often wake up in a dream, it is difficult to fall asleep, unable to enter a deep sleep state, and habitual insomnia are all sleep disorders. Some people have sleep problems because of physical diseases, while for others, the reasons for poor sleep or insomnia come from factors such as mood or surrounding environment. Whatever the reason, the influence of poor sleep quality is serious. "Sleep is not an impulse, but a need, which is as important to the human body as water and air." Professor Joyce Vossler Ben of new york University School of Medicine said: "A good sleep can not only keep us clear-headed and quick-thinking, but also make us feel better and more optimistic. In addition, sleep also plays a considerable role in beauty. Although so far, no research can prove that there is any direct relationship between sleep and beauty, scholars are convinced that there must be some connection between them. "
Insomnia, a healthy robber
People often associate insomnia with obesity, heart disease and diabetes. Many people don't realize how important sleep is to us. Compare the feeling of insomnia, and you will know that a good night's sleep has many benefits.
In 2002, the University of Chicago conducted a study on "imitating human insomnia" among young people, and found that sleep restriction not only made the mood worse, but also greatly damaged various physiological functions of the body. Endocrine and immune functions are seriously affected, and the hormone index responsible for transmitting satiety signals to the brain decreases. Therefore, although no more substances are consumed and the energy level remains the same, the body repeatedly tells the brain: "I want food, I need food." Have you ever asked yourself: Why do I want to eat most when I am exhausted? The answer is that hormones send hunger signals to the brain.
Long-term lack of sleep, blood sugar or glycemic index increased significantly, consuming a lot of insulin. At the same time, cells receive signals to store more glucose for later use, and the content of glucose or blood sugar in blood is getting higher and higher, further showing symptoms similar to early type II diabetes.
◆ How much sleep do you need?
William Diamond, MD, founder of Stanford University Sleep Medicine Center, wrote in his new book The Promise of Sleep: The key to a stable sleep at night is to insist on sleeping at least 8 hours a day. Someone said: that's good. I usually sleep 12 hours on weekends. However, if you only sleep for five hours one night in a week, on average, your sleep amount is still below the minimum standard.
Although most sleep experts agree that afternoon naps can help to restore the physical strength consumed by intense study and work in the morning, sporadic naps or naps can't make up for the damage caused by long-term lack of sleep. A warning: after half an hour's sleep, the human body enters a deep sleep state, and after waking up, it will feel sluggish and lazy. Therefore, experts suggest shortening the time for dozing off, taking a nap and taking a nap to half an hour.
◆ Basic principles of sleep
Persistence: If you sleep very little every day for a week and expect a big sleep on weekends to make up for the loss, you will never get a good rest. Try to ensure 7-8 hours of sleep every night.
Regular exercise: it is difficult for people to fall asleep under pressure. Regular exercise not only helps to relieve stress, reduce wakefulness and relieve insomnia symptoms, but also prolongs the time of deep sleep. However, it should be noted that exercise should be carried out 4 hours before going to bed, because exercise will raise the body temperature, promote the secretion of adrenaline, and make people feel refreshed and difficult to sleep.
Reject substances harmful to sleep: reduce caffeine intake and quit smoking. Caffeine and nicotine stimulate people's nerves, make people excited and interfere with sleep.
Refuse to drink alcohol before going to bed: Alcohol affects the human body from one stage of sleep to another, so people who drink alcohol before going to bed are likely to wake up in the middle of the night and then it is difficult to fall asleep again. Turn off the TV: Even if the TV is turned to mute, the TV signal still affects the thinking, making things that are numb, insensitive, nervous and troublesome put off until the evening.
Seek medical help: If you still can't sleep after trying all the above suggestions, you'd better consult a doctor as soon as possible or go to a professional sleep clinic to take state-approved drugs for insomnia and less sleep under the guidance of a doctor.
◆ Scientific sleep.
Sleep is an innate activity of human beings. Because of its self-teaching, most of us are ignorant of it. Scientists have found through research that unscientific sleep is also one of the reasons for insomnia.
Mr. Zhu of Shanghai Yifurui Industrial Co., Ltd., which produces health care bedding, said that when it comes to scientific sleep, bedding is something that cannot be ignored.
Mattress should not be too soft: the ideal mattress is a mattress with moderate hardness on a hard bed board, which can keep the human spine in a normal physiological state and ensure comfortable sleep.
Make good use of pillows: In ancient times, there was a saying that "pillows should not be high, high ones lead to liver contraction, and low ones lead to lung contraction". Too high or too low pillow will affect the natural relaxation of neck muscles. The width of adult pillow is 15 ~ 20cm and the height is 5 ~ 8cm.
Cover the quilt: the quilt should not be too heavy and thick, otherwise it will put some pressure on the body and make it difficult for the muscles to relax. It is said that Japanese people love to sleep naked, which can liberate their bodies and is conducive to health and longevity.
According to Ms. Zhang Rulan, deputy chief physician of Xiyuan Hospital of Chinese Academy of Traditional Chinese Medicine, scientific sleeping and sleeping posture are also very important. Chinese medicine believes that at night, the human body turns full of yin and the yang is restrained. Bow-like posture is most conducive to the convergence of yang, so that the muscle fascia is completely relaxed and fatigue is easily eliminated. At the same time, it is best to lie on the right side to reduce the burden on the heart and promote the blood storage function of the liver and the smooth operation of the gastrointestinal tract. At the same time, sleeping with your head facing east is good for your health, because the earth axis rotates from north to south and from east to west. When sleeping, turn your head to the east in the same direction, feel comfortable and ensure adequate sleep.
Tips: Is your bedroom a "sleep paradise"?
William Diamond, MD, founder of Stanford University Sleep Medicine Center, wrote in his new book The Promise of Sleep: The key to a stable sleep at night is to insist on sleeping at least 8 hours a day. Someone said: that's good. I usually sleep 12 hours on weekends. However, if you only sleep for five hours one night in a week, on average, your sleep amount is still below the minimum standard.
Although most sleep experts agree that afternoon naps can help to restore the physical strength consumed by intense study and work in the morning, sporadic naps or naps can't make up for the damage caused by long-term lack of sleep. A warning: after half an hour's sleep, the human body enters a deep sleep state, and after waking up, it will feel sluggish and lazy. Therefore, experts suggest shortening the time for dozing off, taking a nap and taking a nap to half an hour.
The benefits of sleep
Sleep can prevent cancer. The climax of human cell division is after falling asleep at night. If you don't sleep well, cells may mutate and become cancer cells during division, so ensuring sleep quality is the primary factor to prevent cancer.
Helps bone development. Growth hormone secreted by pituitary gland can promote the bone development of children and adolescents and make them taller. Newborn babies secrete growth hormone 24 hours a day, but from small to large, growth hormone will only be secreted in the body when they are asleep, and will stop secreting when they are awake. It can be seen that in order to make children grow up quickly, in addition to paying attention to nutrition and exercise, the most important thing is to let children sleep well.
Intellectual development will be better. Scientific research has found that whether children get enough sleep every day is obviously related to their academic performance. For children who sleep less than 8 hours a day, 6 1% have poor academic performance, and 39% have average academic performance. For children who sleep more than 10 hours a day, only 13% have poor grades, 76% have average grades, and 1 1% have excellent grades. If brain fatigue is not recovered for a long time, it will definitely affect children's mental state, making them slow to respond, impaired memory, weakened understanding and difficult to concentrate. In this mental state, no matter how hard children study and how much time and energy they spend, their learning efficiency will not improve, and their academic performance will naturally decline.
Sleep is the best medicine. When people wake up for the first time in the morning, urine contains a sleeping substance called "cell wall acid", which can not only promote sleep, but also enhance human immune function, so people are always refreshed when they wake up. When a person has a fever or is sick, the acidic substances in the cell wall will increase, thus increasing the amount of sleep and enhancing people's immune function. Therefore, when you are sick, adequate sleep is one of the best medicines.
Exercise in the afternoon helps to sleep at night. Afternoon exercise is not too long from going to bed at night, and the muscle fatigue and physical fitness consumed during exercise have not fully recovered during sleep, so afternoon exercise is more helpful for sleep.
Uh-oh, I think I have a lot of nonsense. If you don't mind, I have more.
Note: There are too many references to type.