On the fourth match day of the Winter Olympics, Gu Ailing, an 18-year-old talented girl, made history and won the third gold medal for the Chinese team in the final of the freestyle ski women's big jump at the Beijing Winter Olympics.
(Gu Ailing's award site / Source: Xinhua News Agency)
Dad graduated from Harvard University, mother graduated from Stanford University, he has been admitted to Stanford University, freestyle skiing world champion, and in addition to academics and skiing, piano, dance, vocal music, basketball... They are also involved.
Just when everyone was wondering which window God had closed for the "Frog Princess" (Gu Ailing's nickname as the Frog Princess), a video of Gu Ailing's interview once attracted everyone's attention ↓
(Source: People's Daily video screenshot)
Turns out that the distance between me and the genius is only 10 hours of sleep per night?
Falling asleep and reviewing?
It's true.
Princess Kotani said that sleep is a good time to review, which is not Versailles, nor is it the joke of "sleeping and learning" when she was a child.
Studies have shown that sleep has an important role in the formation and consolidation of learning memory, sleep participates in the transformation of memory traces, the short-term memory fragments are re-integrated and processed into long-term memory, and this transformation process has a certain degree of selectivity, not all memories can be processed in one sleep.
Simple sleep cycle is divided into non-rapid eye movement (NREM) sleep period and rapid eye movement (REM) sleep period, experiments found that after learning REM sleep time increased significantly, and with the increase of learning tasks, the complexity of tasks increased, reM sleep time increased more obviously, if sleep deprivation (that is, lack of sleep) occurs at this time, cognitive level decreased significantly, And the loss of learning and memory ability is the most obvious.
(Dreaming occurs during REM sleep/ Source: Tom and Jerry)
Other experiments have shown that the synaptic plasticity accompanied by the learning or training events of the day causes the immediate gene expression of the functional area of the corresponding cerebral cortex during REM sleep, which then changes its synaptic strength and forms new synapses, thereby changing the structure of local neuronal circuits and forming a new material basis for neural information storage.
Therefore, improving learning efficiency through adequate sleep is not a lazy excuse, and even some people have an epiphany in their sleep to get creative inspiration or problem-solving ideas, such as the Tang Dynasty poet Li Bai once wrote the famous dream poem "Sleepwalking in Heaven and Leaving Farewell", and the German chemist Kekuler once found the structural simplicity of benzene in a dream.
Therefore, if you are not admitted to Tsinghua Peking University, will you sleep too little in high school?
Do you sleep for up to standard?
Having said that, most adults don't need 10 hours of sleep, and according to the National Sleep Foundation' recommendations, the nighttime sleep needs of people of different ages are as follows:
Newborns (0-3 months): 14-17 hours (including daytime naps)
Infants (4-11 months): 12-15 hours
Infants (1-2 years): 11-14 hours
Preschoolers (3-5 years): 10-13 hours
School-age children (6-13 years): 9-11 hours
Adolescents (14-17 years): 8-10 hours
Adults (18-64 years): 7-9 hours
Elderly (65 years and older): 7-8 hours
The data shows that about 80% of adults need 7-9 hours of sleep a day, 2% of adults need more than 10 hours of sleep (such as our Gu Ailing classmates), and about 0.1% of the population sleep 4 hours a day is enough.
(Sohu CEO Zhang Chaoyang has repeatedly said that he only needs to sleep 4 hours a day / Source: See watermark)
To determine whether you have a good sleep standard, you do not have to compare with other people's sleep time, if you sleep overnight, the next day is very good, energetic, happy mood, then this is high-quality sleep, on the contrary, the quality of sleep is not good, need to adjust.
Why don't you sleep well?
Now, Gu Ailing's "secret weapon" we have got, next, can you really get enough sleep every day?
In addition to the special position of having to shift, stay up late or even stay up all night, there are many small partners who do not have time to sleep, but do not want to sleep.
In the final analysis, this "retaliatory late stay" is a kind of "over-compensating" psychological defense mechanism, and the famous psychologist Adler explains the compensation mechanism this way: when people feel frustrated by physical or psychological problems, they will unconsciously use other means (or in other fields) to make up for this deficiency, alleviate anxiety, and alleviate inner insecurity.
(Source network, intrusion and deletion)
People who often "stay up late in retaliation" will say: "Only work during the day, only a few hours before going to bed at night is their own." And this is the "compensation" of the humble workers themselves, although negative and unhealthy, but also "painful and happy".
There are also small partners who say that their sleep time at night is "up to standard", but they still feel very sleepy during the day, and their energy is not good, which may be difficult to fall asleep (lying in bed for 30 minutes without falling asleep), easy to wake up, frequent awakening (more than 2 times a night), dreaming, waking up early or falling asleep again for more than 30 minutes after waking up, snoring, grinding teeth, etc., resulting in low sleep quality.
(Source: Figureworm Creative)
In addition to the small partners who "can't catch sleep", there are also some people who always don't sleep enough, groggy all day long, and even have a "second sleep" situation, which may be related to depression, brain disease or endocrine disorders, and need to seek medical treatment immediately.
How to improve the quality of sleep?
In order to replicate the success of the talented girl Gu Ailing, follow the footsteps of the Olympic champion
We can start with the simplest first step: get a good night's sleep.
First fix the sleep time, go to bed at the same time every night to prepare for sleep, it may be more difficult at the beginning, it is recommended to read a book, do yoga to relax, and then sleep regularly, every night to the point of sleep, falling asleep will not be too difficult.
In order to promote sleep, we should also pay attention to creating a good sleeping environment, pillow quilts should be comfortable, the environment should be as quiet as possible, turn off the lights to keep dark (or leave a dim night light), the room should not be too hot, relatively cool is better.
(Source: 123RF)
Pay attention to nap not too long, drink less tea (milk tea is also counted) and coffee 4-6 hours before bedtime, and avoid consuming too much caffeine to make it difficult to fall asleep with nervous excitement.
If the insomnia situation has seriously affected daily life, relying on the above methods to adjust the effect is not good, you need to go to the hospital sleep medicine department or psychiatry department as soon as possible for treatment.
So, the first step is copied, and then, where to paste it?
(Do you have any ice piers?) /Source network, intrusion and deletion)
bibliography:
Chen Lihong. Research Progress on the Mechanism of Sleep Deprivation Affecting Learning and Memory[J]. Journal of Postgraduate Medical Sciences, 2015(10). DOI:10.16571/j.cnki.1008-8199.2015.10.021.
[2] Han Zhongsheng,Shi Junhan. The mechanism of sleep and dreams and their relationship with learning and memory[J].Advances in Physiological Sciences,2013,44(06):409-414.
[3] NSF,How Much Sleep Do You Really Need?https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/
[4].Healthy China Action (2019-2030)[J].China Tissue Engineering Research,2020,24(36):5905.
Zhang Jiming,Xu Shuli. Retaliatory late staying up is also an "addiction"[J].Public Health, 2020, (9):74-75.