Do you know four types of unhealthy sleep?

Everyone needs to sleep every day. It can be said that the quality of sleep determines the quality of life. Of course, the amount of sleep required by each person in each period is different. It can be said that there are many things to pay attention to when it comes to sleep. Whether a person sleeps healthily or not can directly affect a person's life and health. It can even be said that only scientific sleep can achieve the effect of material rewards.

So what is the most scientific way to sleep? How should a person sleep to be most beneficial to our health? What are the common problems in daily sleep, and how can we use the quality of sleep to improve the quality of our lives?

Sleeping too long, like not sleeping enough, can lead to fatigue, tiredness, and a lower metabolic rate. Sleeping too long should not be too long. If you sleep too long, your heart rate will slow down, your metabolic rate will drop to a very low level, and your muscle tissue will relax. Over time, you will become lazy and weak, and even your intelligence will decline. Therefore, people's sleep time should not be too long. 7-8 hours a day and night is enough for adults. If you want to gain health by increasing sleep time, it will be counterproductive, increase disease and shorten your life.

Newborn 20-22 hours 2-month-old infant 18-20 hours 1-year-old 15 hours 2-year-old 14 hours 3-4-year-old 13 hours 5-7-year-old 12 hours 8-12-year-old 10 hours 12-18-year-old 9 hours Adults 7-8 hours (not less than 6 hours) 60-70 years old 9 hours 70-90 years old 10 hours 90 years old and above should not be less than 10 hours

Generally speaking, 6-8 hours of normal sleep a day is sufficient. If you miss some sleep due to work or other things, you can make up for it appropriately depending on the amount of delay. Generally, the total amount of make-up should not exceed two hours. After getting up, do some normal activities to feel refreshed and everything will return to normal. Too much supplementation is not only useless, but will make you more confused and even dizzy, resulting in the situation described in your question. This is because the whole body is in a state of brain relaxation and organ inhibition for too long, which can cause hypoxia or nutrition to the body's blood circulation and organs, resulting in negative effects.

One third of a person's life is spent sleeping, and a person will die if he does not sleep for five days. Sleep, as a necessary process of life, is an important part of the body's recovery, integration and consolidation of memory, and is an indispensable component of health. According to a survey by the World Health Organization, 27% of people have sleep problems. The Global Sleep and Health Program, sponsored by the International Mental Health Organization, launched a global event in 2001 - designating March 21st of each year, the first day of spring, as "World Sleep Day". The theme of World Sleep Day 2006 is "Healthy Sleep in the Community". Some people may find it strange that sleep is divided into healthy and unhealthy. Isn't it just sleeping with your eyes closed? In fact, the sleeping habits that many people are accustomed to are unscientific.

Unhealthy sleep 1:

Stay up all night on weekdays and sleep in on weekends

Misconception: Some people work very hard and sometimes work overtime until the early morning, but they still have to get up at six or seven to go to work the next day. What should you do if you are severely sleep deprived? Make up for the lack of sleep at home on the weekends by sleeping for 20 hours to make up for the sleep you normally get. Some people hear today that 8 hours of sleep is enough, and tomorrow they hear that 7 hours of sleep will prolong life. They don’t even know how many hours of sleep are good. However, it is said that adequate sleep is good for beauty and skin care, so just sleep for 10 hours.

Expert analysis: Ensure normal sleep time every day

It is important to get a normal amount of sleep every day. Generally, adults should get 6-9 hours of sleep. For example, going to bed at 10-11 pm and getting up at 6-7 am can allow people to maintain a more stable biological rhythm, which is beneficial to the human body and mind.

There is no uniform rule regarding the length of sleep. Depending on the individual, it can be divided into long sleep type (about 8 hours) and short sleep type (about 6 hours). In fact, 4-10 hours are within the normal range, mainly based on whether you are energetic after waking up the next day. In fact, different groups of people have different sleep requirements. Generally speaking, people aged 10-18 need 8 hours of sleep a day, people aged 18-50 need 7 hours of sleep a day, and people aged 50-70 need 5-6 hours of sleep a day. Especially for older people, it is natural that their sleep quality is not as good as that of young people, as long as it does not affect their health. As for how many hours you should sleep every day, it depends on your physical condition. As long as it suits your sleeping habits and can ensure that you are energetic during the day and do not feel tired after waking up, it will be fine. Many great people sleep very little but are full of energy. The reason is that they mainly supplement deep sleep, which is small in quantity but high in quality.

Unhealthy sleep 2: Keep quiet and do less exercise before going to bed

Misconception: Some people become too excited to fall asleep when they have activities at night. Therefore, they believe that they should remain quiet after eating and even refuse to participate in some normal low-intensity activities. I had been sitting at work all day, and continued to sit when I got home, but I couldn't fall asleep before going to bed.

Expert analysis: Moderate exercise promotes sleep

Excessive exercise before going to bed will excite the brain and is not conducive to improving sleep quality. But moderate physical exercise can promote the human brain to secrete substances that inhibit excitement, promote deep sleep, quickly relieve fatigue, and thus enter a virtuous circle.

Especially for those who do mental work, they may not have much activity throughout the day, but light activity after dinner can help them sleep. Studies have found that doing some light exercise such as jogging before going to bed can promote the increase of body temperature. When your body starts to sweat slightly after jogging (generally speaking, 20-30 minutes is appropriate), stop immediately. At this time, body temperature begins to drop. When you go to bed after 30-40 minutes, you will easily fall into deep sleep, thus improving your sleep quality.

Unhealthy sleep three:

Catering for sleep on the bus or subway

Misconception: Some people like to stay up late to work, thinking that the company is far away from home. Whether they take the subway or the bus, they will fall asleep as soon as they sit down and sleep all the way to the company. They think that this way of catching up on sleep will neither affect their work nor delay their sleep. Expert analysis: Deep sleep allows people to fully recover

Human sleep is roughly divided into two stages: "non-rapid eye movement sleep" and "rapid eye movement sleep". In the former stage, it can be divided into two processes: "light sleep" and "deep sleep". These two processes are cycled many times during sleep. Only after people have experienced several "deep sleep" processes can fatigue be fully eliminated. However, sleeping, napping, and catching up on sleep in a car are easily disturbed by various factors. The shaking of the car, the stimulation of light, the influence of sound, and the narrow space make it difficult for people to enter a "deep sleep" state, and resting in a "shallow sleep" state can only make people get inadequate recovery. We often hear colleagues complain that after taking a nap in the car, they feel sore waist and legs and fatigued. In addition, sleeping in the car can easily lead to illness. For example, after taking a nap in the car, you are most likely to get a stiff neck and a cold. Sleeping with your neck tilted to one side can easily fatigue the neck muscles on one side, making it easy to get a stiff neck. Also, when sleeping in a car, with the doors opening and closing, and the fan blowing, you can easily catch a cold if you are not careful. Taking a nap when you feel tired during the day can help you recover your physical energy, but try not to sleep in the car.

Unhealthy sleep 4:

If you don't sleep well, eat to make up for it

Misconception: Some people feel that they have trouble sleeping, so they eat more supplements such as ginseng and deer antlers. This is not only beneficial to improving sleep quality, but also if the supplements are good, even if they reduce sleep time appropriately, it is not a big problem.

Expert analysis: Learn to take a "midday nap"

American medical professor William Dement said: "Sleep is the first line of defense against disease." He found that people who get up at 3 a.m. will have weakened immunity the next day, and the number of protective bacteria-killing cells in their blood will be reduced by one third. Therefore, the saying among the people in our country that "eating ginseng is not as good as sleeping early in the morning" makes a lot of sense. Traditional Chinese health care advocates taking a noon nap. "Zi" refers to 23:00-1:00 at night, and "wu" refers to 11:00-13:00 during the day. It is believed that sleeping at midnight can conserve energy, while sleeping at noon can facilitate the development of Yang energy.

In order to ensure deep sleep, you should try to go to bed early and get up early. Although many white-collar workers are busy at work, they would rather start their work early than delay it. 10pm to 4am is the best time to sleep, and the latest limit for falling asleep should not exceed 11am. After 11 o'clock, people will become excited and find it more difficult to fall asleep. Two or three in the morning is when people who stay up late feel the most sleepy. After daybreak, people begin to enter a light sleep phase, during which they begin to have many dreams and wake up easily. Some people like to take a nap to increase their sleep time. Of course, this is a way to make up for lack of sleep. What should be reminded is that "taking a nap" mainly supplements shallow sleep, and the effect is not as good as the deep sleep obtained by going to bed early and getting up early. It is better to get up at 5 am than to go to bed at 12 o'clock at night.

In addition, taking a nap is also a good sleeping habit. Clinical basic research has confirmed that deep sleep has several stages in a day. There is a half-hour deep sleep period between 12 noon and 2 pm, but the specific period starts depends on individual circumstances. Therefore, taking a short nap at noon can help you get half an hour of deep sleep, which helps the body repair itself. From the perspective of human energy consumption and replenishment balance, taking a nap also makes sense. Because from early morning to noon, and from noon to before going to bed at night, these two periods are seven or eight hours, and continuous operation will reduce the efficiency of various parts of the human body, especially for those who do mental work. Naps are an effective means of "recharging". A short nap will bring high efficiency in afternoon work. But the nap doesn’t need to be too long. Half an hour is enough, and no more than 1 hour at most, otherwise it will affect your sleep at night.

I believe I don't need to say much about the impact of sleep on physical health. Therefore, what I want to remind most here are those workaholics, do not affect the normal biological clock of the human body in order to work too hard. It can be said that only scientific sleep is most beneficial to the health of the body.