Problems with sleep time, problems with sleep time

Ordinary people generally sleep for about 8 hours a day, and those who are frail and sick should increase their sleep time appropriately.

Human sleep is rhythmic, alternating deep sleep and light sleep until you wake up. The first half of sleep is mostly deep sleep, and the second half is mostly light sleep. In the case of a person sleeping for a long time, deep sleep does not increase, but only prolongs the time of light sleep.

People who can fall into deep sleep soon, even if the light sleep time is relatively small, will not affect the mental state; On the contrary, it only prolongs the light sleep time, but the sleep quality does not improve, and you still feel "unsatisfactory" after waking up.

Sleeping too long is not good for health, sometimes 9 hours of sleep is greater than 6 hours of sleep, longer and shorter sleep time will increase the risk of diabetes, coronary heart disease, and even death, while 7 hours of sleep has the lowest risk of diabetes, the lowest risk of coronary heart disease and the lowest risk of death.

Sleeping too long not only can't eliminate fatigue, but also brings a lot of harm to the human body.

1.Weakness. When a person is active, the heart beats faster, the contractility of the heart muscle increases, and the cardiac output increases.

When the human body is resting, the heart is at rest, and the heartbeat, contractility, and blood output decrease. If you sleep for a long time, it will destroy the rhythm of rest and exercise of the heart, and the heart will rest again and again, and eventually the heart will be weakened by contraction, and the heart will not beat after a little activity.

1. Panic and fatigue, so I have to lie down again to form a vicious circle, resulting in weakness.

2.Susceptibility to respiratory diseases. The air in the bedroom is the dirtiest in the morning, even if the windows are closed, there is still some air not circulated, and the unclean air contains a lot of bacteria, viruses, carbon dioxide and dust, which has an impact on the respiratory tract's ability to resist diseases.

As a result, those who snooze behind closed doors often suffer from colds, coughs, and sore throats.

3.Limb fatigue and weakness. After a night's rest, muscles and joints will become relaxed, and immediate activity after waking up can increase muscle tension, increase the blood of muscles, make bones and muscle tissue in a state of repair, and eliminate metabolites accumulated in muscles at night, which is conducive to muscle tissue recovery and exercise.

People who sleep lazily miss the opportunity to move due to muscle tissue, and feel weak legs, lumbosacral discomfort, and weakness after waking up.

4.Affects digestive function. Lazy people cannot eat on time, and the gastrointestinal tract has hungry peristalsis, which disrupts the secretion of gastric juice and affects digestive function.

5.Interferes with nervous system function. People who sleep lazy sleep have a long-term excited sleep center, while other nerve centers will be relatively slow to resume their functions due to inhibition for too long, so they will feel groggy and listless.

1. Lack of exercise.

2. Excess free time makes you lazy.

3. Habit becomes nature.

4. Weak sense of belief and pursuit, confusion about what is being pursued or groginess of reality.

5. Irregularities in living habits.

The above is a partial summary of myself, maybe it would be better to change it; You don't have to sleep late or early at night, just between 11 and 11:30 a.m.; Don't think about sleeping again when you wake up in the morning, unless you wake up too early; Napping is actually not so necessary, just to make up for the tiredness in the morning or the lack of sleep the night before, it is only about 10 minutes to 30 minutes, and sleeping more is not good for the brain.

In fact, going to bed late has little to do with waking up late, it may just be that your mental state is not very good, and there are also long-term bad habits!

It's better to go to bed early and get up early. Try to go to bed before 11 p.m. You can take a nap at noon, but the time should not be too long, half an hour is good.

On "Is late sleep at night related to sleep length?" "It is recommended not to sleep too late, because 11-2 o'clock at night is the best period for metabolism, and it is best to sleep in a state of sleep.

Rest time generally has personality differences, different people are different, a person must adjust the work or study time according to their actual situation.

Common sense about sleep is mostly wrong. For example, the 8-hour sleep theory that we firmly believe in, such as going to bed earlier and getting up later to catch up on sleep, is all wrong. Guided by this false knowledge, we can never get a satisfying night's sleep.

The Sleep Revolution tells us:

8 hours is actually the average amount of sleep per night, but I don't know when it has become the recommended sleep time for everyone. However, the huge pressure caused by blindly pursuing 8 hours of sleep has a very destructive effect on our sleep. ”

The simple, brutal, one-size-fits-all "8-hour sleep theory" will only bring sleep anxiety and harm us all.

There are several reasons for this.

First of all, the amount of sleep that each person needs is different, and there can be a lot of variation between individuals.

As "The Sleep Revolution" puts it: there are people like Margaret Thatcher in Britain who only need 4 to 6 hours a night, and people like tennis legends Roger Federer and Usain Bolt who need 10 hours of sleep a night.

Sleeping too much or too little is counterproductive, and the one-size-fits-all "8-hour sleep theory" can make many people maladapt.

The author of "Sleep Revolution" talked about one of his clients, who slept by the hour every night and was not refreshed, but after adjusting it to 6 hours, he was more energetic and energetic.

Second, the quality of sleep should be assessed and measured by how many sleep cycles you have slept, and there is little point in obsessing over how many hours you sleep each night.

A sleep cycle is 90 minutes, and in 90 minutes, we will go through several sleep stages of non-eye movement sleep, eye movement sleep, and rapid eye movement sleep, and this process is like going down stairs, and we go down deeper and deeper floors, which is to enter deeper and deeper sleep.

At first, non-eye movement sleep is a blurred, hazy light sleep, which may wake up when you hear a little movement, and often wake up with a sudden fall or slip.

The next eye movement sleep is a deep sleep that requires effort to wake you up, and most of the physiological repair functions of sleep appear at this stage;

The final REM sleep stage, in which our body is unable to turbulent and we dream, is believed to be conducive to the development of creativity.

After one cycle, we wake up and move on to the next, but of course we don't remember waking up.

So 90 minutes is the basic unit for us to calculate sleep time, we don't say how many hours we slept for a few minutes, but how many sleep cycles we slept, adequate repair and sleep, all according to cycles.

If you have been trapped in the light sleep stage of half-dreaming and half-awake, it is useless to sleep for as long as you want.

How much time should the normal sleep time be, it seems that it is really not easy to unify, everyone's physique is different, and the living background and habits are also different. Sleep duration may also vary from person to person. We know that the great scientist Thomas Edison, who lived to be 84 years old, slept an average of about 4 hours a day.

Albert Einstein, a scientist who also made great contributions to mankind, lived to be 76 years old, and he slept an average of more than 10 hours a day. Both scientists could be considered long-lived in their time. According to their family's memories of their deaths, although the sleep time of the two scientists was very different, their sleep quality was very good.

It seems that the effect of sleep does not depend entirely on time, and the quality of sleep is also crucial. Therefore, whether a person sleeps healthily depends not only on the amount of sleep time, but also on the quality of sleep.

It's normal to wake up feeling relaxed, and it's normal to feel less strained after a day's work.

Get used to it and insist on getting up as soon as you wake up.

Yes. It is a well-known fact that in order to stay alive, people cannot stop breathing at any moment, even when they are asleep. When breathing, inhale oxygen to ensure the oxygen of all parts of the body, exhale carbon dioxide, and discharge metabolites from the body, because human cells are metabolizing all the time, so oxygen is needed all the time.

If there is not enough oxygen**, it will seriously affect the metabolism of cells in the body.

Under normal circumstances, people inhale oxygen into the lungs when breathing, and the carbon dioxide in the alveoli and blood is exchanged due to the difference in concentration, and the exchanged carbon dioxide is excreted from the body through breathing. After respiration and gas exchange, the venous blood becomes arterial blood, and the oxygen content of fresh blood is restored.

Some people have the habit of covering their heads with a quilt when they sleep, and sleeping under a quilt will seriously affect their breathing. Because the head space becomes smaller after the head is covered, it is difficult for air to circulate, and the amount of oxygen gradually decreases due to breathing; At the same time, the exhaled carbon dioxide is difficult to emulate, and the carbon dioxide around the head becomes more and more concentrated. In this way, the breathed gas cannot fully exchange gas between the lungs and blood vessels, resulting in the loss of good regulation of all parts of the body organs and the reduction of metabolic rate.

Therefore, people with this habit often wake up in the morning with puffy eyelids, listlessness, listlessness, and even yawning and sourness. This symptom is mainly a manifestation of the influence of brain metabolism. Although the person has woken up, the brain is still in a semi-sleepy state, and the activity of the cranial nerves cannot return to normal immediately.

How can you read a good book or do a good job in this state? Some can even affect a whole day's work and study.

There are also people who think that it doesn't matter if you sleep with your head covered, this practice is just to keep warm, or a habit, if you change it, you will not be able to sleep.

In fact, if this practice continues in the long run, the impact on the human body is far more than that. It will have a long-term impact on the physiology and psychology of the human body, slowly eroding the health of the body, reducing the efficiency of study and work, and making it difficult to recover from fatigue.

It can be seen that sleeping with your head covered is by no means a good habit. People who have this habit must be determined to change it for the sake of their own health and for better study and work. In fact, it is not difficult to get rid of this habit, if it is because of fear, first of all, we should eliminate the psychological burden, establish materialist beliefs, break superstitions, participate in more social activities and physical exercises, and develop a cheerful character; If you're just trying to keep warm, or if you're afraid that you won't be able to sleep after changing your habits, it's not hard to do, soak your feet in hot water before bed, or drink a glass of warm milk, which can help you fall asleep.