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Too long to look at
Sleeping enough will not make you a champion or a genius directly, but it will also yield a lot of benefits!
Children and adolescents should sleep enough for 9 hours or more, and for adults, in fact, 7 hours of sleep is more appropriate, sleeping too long is not good.
People who don't sleep enough will become stupid, physically poor, have poor skin, and be anxious.
Finally, I would like to come with 20 tips for you to sleep soundly and well
With the 18-year-old genius girl Gu Ailing winning the gold medal in the freestyle ski women's big jump, this beautiful and sassy girl has also been popular on Weibo, circle of friends, and various social media.
If you look at it, you will find that she is not only a ski genius, but also a bully. In addition to ice and snow sports, he also loves football, basketball, cross-country sports...
What is even more dazzling is the strong psychological quality and self-confidence that she naturally exudes.
For example, in the finals when I watched the legs were weak, she has always been relaxed and relaxed, and she has been calm and calm when dealing with reporters and public speaking.
(But what I can understand best is that she's still talking to Sunspot on social networks late at night...) ）
How did she do it?
When Gu Ailing participated in the "Champion Dream Exploration Project Public Welfare Action" before, he talked about his own experience and bluntly said that he had a secret weapon: he slept 10 hours every night since he was a child!
Screenshot of Gu Ailing's participation in the Champion Dream Exploration Project public welfare action
She also said that her mother was not what people call "tiger mother", but definitely "sleeping police"! From an early age, she was taught how important it was to sleep.
What would happen if we also learned to sleep 10 hours a day?
How long should I sleep each day?
According to the National Sleep Foundation's Sleep Duration Recommendation, the different age groups are like this:
Children and adolescents sleep 9 hours or more, while for adults, 7-9 hours of sleep is more appropriate.
What happens if I don't sleep enough?
It gets stupid and is difficult to recover
A 10-year survey of more than 3,000 people who stayed up late found that sleep deprivation led to significant reductions in their memory, reflexes and overall cognitive abilities.
Even if they change the way they stay up late, it will take at least 5 years to return to normal cognition.
In addition, the study also found that if you usually stay up late, but can take advantage of the holiday to sleep for a few days, the average response rate reduced by lack of sleep can be restored, but memory, attention, cognitive efficiency and neurophysiological response can not be fully restored.
The body deteriorates
Sleep deprivation has an impact on your cardiovascular, digestive, and immune systems.
Studies have shown that sleep disturbances and sleep deficiency are independent risk factors for irritable bowel syndrome. At the same time, sleep duration is also inversely correlated with the incidence of functional dyspepsia.
Lack of sleep will also lead to abnormal secretion of immune-related cytokines, compared with people with regular work and rest, people who stay up late for a long time are more likely to suffer from diseases such as colds and gastroenteritis, and small problems are entangled.
Have any friends who love to stay up late experience the violent heartbeat of "clucking" when staying up late at night? Staying up late can lead to an increase in epinephrine and norepinephrine, which in turn leads to increased blood pressure and increased blood viscosity, increasing the risk of cardiovascular disease.
Eat more, change fat
A meta-analysis of 11 studies, 172 samples showed that people who slept 3.5-5.5 hours a day ate an average of 385kcal more per day than those who slept 7-12 hours a day!
It's the equivalent of eating an extra bowl of rice, or eating one more small burger.
Poor mood
Studies have shown that good deep sleep helps relieve anxiety and stabilize mood, while sleep deprivation causes anxiety levels to rise by as much as 30%.
Poor skin
Lack of sleep is often accompanied by a decline in skin conditions, followed by dark circles, acne and other problems.
The risk of death is high
Sleeping too short increases the risk of death, and people who sleep less than 5 hours have a 2 times higher risk of death than 6-7 hours of sleep.
Therefore, sleeping enough may not make you a world champion directly, but it will certainly make you physically and mentally happy, more energetic, more beautiful and healthier!
Isn't it better to sleep longer?
Is the longer you sleep, the better?
Nor is it, for adults, 7 hours of sleep may be the most appropriate.
A study that enrolled more than 320,000 participants (mean age 54.5 years) in China, Japan, Singapore and South Korea with an average follow-up of 13-14 years found that both men and women who slept 7 hours had the lowest all-cause mortality, cardiovascular disease and other causes.
And more than 7 hours, the longer you sleep, the higher the risk of death. Sleeping too long is not good for your health.
Relationship between sleep duration and mortality. A: all-cause mortality; B: cardiovascular disease mortality; C: cancer mortality; D: other causes of mortality. The risk of sleeping 7 hours is lowest, and the risk is increased ≥ 10 hours.
Sleep badly, can't sleep
What to do?
Although sleep is very important, but some people just can't do it, can't sleep well what to do?
20 tips for improving your sleep:
daytime
1. Get out of bed and be exposed to sunlight for 5 to 30 minutes as soon as possible to wake up your body.
2. Sleep and get up at a fixed time, don't always think about waiting until the weekend to "catch up", that will disrupt the biological clock, you can use some mobile phone software to set a time to promote your regular work and rest. If you need to work overtime, you can sleep more in advance.
3. Naps help maintain afternoon energy, but the time should not be too long, 20 minutes is appropriate.
4. People who are worried about not being able to sleep at night should not drink coffee and tea after 3 p.m., nor should they sleep, but they can drink a cup of ice water to refresh their minds if they feel sleepy, and remind that some cold medicines also contain caffeine.
5. Wash and dry your mattress, pillowcase and mattress in time to create a good environment for sleep.
6. In order to ensure that we can go to bed early, learning time management has become an important means to ensure daytime work efficiency and save time costs. We can learn to make a reasonable time plan, such as exercise, game and work combination, improve work efficiency, is very effective for saving time and cost.
night
7. Try not to put loud and bright objects in the bedroom, and dim the light in the room 2 hours before going to bed.
8. Stop looking at your watch after 12 o'clock in the middle of the night, so as not to think that you will have to get up and work in a few hours to increase anxiety.
9. Regular physical activity is good for sleep, but vigorous exercise should be avoided 2 hours before bedtime.
10. Smoking at any time is harmful to health, and smoking nicotine in it 4 hours before bedtime will affect sleep.
11. Drinking before bed may seem to soothe your nerves, but it can actually easily lead to your restless sleep, so don't drink alcohol before going to bed.
12. Normal people should drink at least 1200ml of water a day, and people who are easy to get up at night should drink less water at night.
Before bedtime
13. You can eat some carbohydrate-rich snacks before going to bed, raising blood sugar helps to help the secretion of serotonin in the brain, help sleep and calm, in view of the lack of vitamin B1 and B2 intake of most Chinese people, you can also eat a little B vitamin supplements.
14. Relax your muscles with a hot bath before going to bed.
15. If you are uncomfortable sleeping because of the lumbar spine, you can try lying on your side on a hard board bed and sandwiching a pillow between your legs.
16. Don't tilt your head when sleeping, find a suitable pillow, the pillow shape is best to fit your head and neck, and evenly share the weight of your head.
17. The bed can only be used for rest and XXOO, do not develop the habit of eating, reading, watching TV in bed, it is strongly recommended to turn off the mobile phone after going to bed.
18. If you are worried that you can't sleep because you hear some very informative sounds, you can consider wearing earplugs, or turn on the computer chassis, fans, etc. to deliberately create white noise to cover up other noises, if you often fly then I recommend you buy an active noise cancellation headset.
19. Take a few minutes before going to bed to perform a relaxing ritual yourself, I myself wear an eye mask to meditate, recommend a 3D structure or a thick enough wide eye mask of silk.
20. I can't sleep, and it's better to get up to do some soothing activities or read some boring books than tossing and turning in bed.
Learn to ask for help
If your sleep problem is very serious, it is recommended to register as a psychiatrist, neurology, entolaryngology, etc. as needed (many hospitals have sleep clinics).
Finally, I would like to say that in fact, sleep and success are not so inevitable, but only when you sleep well can you have the energy to work, study, and move towards success!
What is the reason why you usually sleep for a few hours and sleep less?
Resources
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