The day before yesterday, 18-year-old Gu Ailing won the gold medal in the women's freestyle ski jump! Made history with the super difficult moves of the 1620.
And when the reporter asked about Gu Ailing, what is the secret of success?
Her answer was... Sleep enough for ten hours a day!
"From the age of 8 to 14, I always skied only on weekends. And the secret weapon I can do better than older, more professional athletes is to sleep ten hours a day, really ten hours a day."
She even called her mom a "sleep cop" because she always stressed to her about getting a good night's sleep. Gu Ailing's mother also said in the interview: "My education for Gu Ailing is, first, sleep more; second, study more; third, play more."
01
Do we also need to sleep enough 10 hours a day?
Xiao Su wants to say: It is correct to ensure adequate sleep, but not everyone has to sleep for ten hours, nor does it mean that the more you sleep, the better.
First of all, how long does it take for a person to sleep properly?
The National Sleep Foundation study shows that the time spent sleeping varies significantly between age groups. Small children sleep most of the time, while older people sleep much less.
What about Gu Ailing?
She was born on September 3, 2003, and is not yet 19 years old. This is in line with the sleep agency's recommendations for sleep at this age, after all, when you are 17 years old, sleep advice is 8-10 hours.
Therefore, you adults who like to sleep late, don't refer to Gu Ailing, who is still a baby who has just reached adulthood.
You don't need that much sleep, you just don't bother to get up.
However, for the majority of teenagers, in fact, many people are sleep-deprived, and many high school students may sleep less than 8 hours a day, which is too difficult for students.
02
The meaning of sleep
In fact, there have been many studies on the meaning of sleep. Xiaosu sorted out the following main points:
Reduces cardiovascular disease
Studies have shown that lack of sleep increases the risk of myocardial infarction.
The researchers found that people who slept less than 6 hours had a 20 percent higher risk of myocardial infarction attacks compared to those who slept 6-9 hours a night. Moreover, people who slept 5 hours and 4 hours a night had a 19% and 34% higher risk of myocardial infarction than those who slept 7-8 hours, respectively.
For people with a high genetic risk of myocardial infarction, if the sleep duration is not ideal, the risk of myocardial infarction increases by 130%, and if 6-9 hours of sleep can be guaranteed, the risk of myocardial infarction can be reduced by 18% compared with not sleeping enough and sleeping too much.
Stay away from Alzheimer's disease
The latest research shows that only when you are asleep, the brain turns on "auto-cleansing" mode to sweep away related toxins.
Scientists have found that blood flows out of the brain on a large scale and periodically. Whenever a large amount of blood flows out, cerebrospinal fluid enters the brain, completing an effective "cleansing". The reason why it is only "brainwashed" when it is asleep is related to the neuronal activity of the brain.
This study reminds us that if the harmful substances metabolized by the brain during the day cannot be removed in time, as they grow older, they may suffer from autism, Alzheimer's disease and so on.
Strengthens immunity
In 2019, a study published in the Journal of Experimental Medicine found that not sleeping when it was time to sleep would destroy the circadian rhythm of adrenaline and other things in the human body, resulting in abnormally elevated levels, inhibiting the adhesion ability of T cells to the target, and affecting normal immune function.
Immunity is the body's natural barrier against cancer, and a decrease in immunity will increase the incidence of cancer. At night, the human body produces a melatonin, which has antioxidant properties that protect the body's oxides from causing damage to dna (DNA), and it can also inhibit the production of another hormone, estrogen, which can promote the growth and development of certain tumors. Most of the women with high incidence of breast cancer work in night shifts.
Relieves anxiety
Many young patients have sleep disorders due to long-term staying up late, and even neurasthenia and other problems, staying up late for a long time may also increase the risk of depression. Sleeping soundly throughout the night, especially good deep sleep, can help relieve anxiety and stabilize mood, while sleep deprivation can lead to a 30% increase in anxiety levels.
Studies have shown that young people who stay up late have areas of the brain that help control anxiety "shut down, while the deeper emotional centers of their brains are overactive. Conversely, after a full night's sleep, the young people's anxiety levels dropped significantly during the test, especially those who slept more deeply, and their heart rate and blood pressure also decreased during the period.
Not only that, but sleep deprivation can lead to more "loneliness" and less social willingness, and the neural pathways associated with it can change in line with behavior.
The researchers found that the quality of sleep the night before could predict social willingness and loneliness the next day, and the better the quality of sleep, the higher the social willingness, and the weaker the loneliness.
Delays skin aging
The importance of sleep to the skin is self-evident. Staying up late will hurt the skin, and people who stay up late every day are prone to wrinkles and wrinkles. Some people also get acne, acne, long spots, and dark circles.
Rest the brain
Studies have confirmed that during sleep, it is very meaningful to clean up the metabolic waste of the brain.
The researchers studied mice, and there is a fluid flowing in the brain called cerebrospinal fluid, which can play a role in protecting the brain, removing metabolic waste and verifying responses.
During sleep, the flow channel of cerebrospinal fluid will expand by 60%, so that the cerebrospinal fluid can better remove metabolic waste from the brain and promote the recovery of the brain. And this clearance process itself also improves immunity.
It can be seen that sleep is very important, and you can't help but sleep!
03
The correct way to turn on sleep
Of course, sleep is not only enough time, but also time points.
First, the rhythm disorder can cause metabolic disorders to cause diseases;
Second, the rhythm is not only affected by the sunshine factor, but also includes other factors, so it cannot be compared to the time zone adjustment;
Third, the rhythm affects a lot of genes, so the long-term rhythm is not easy.
Together, these results became the 2017 Nobel Prize in Physiology or Medicine: Circadian Rhythm (a reference to what we naturally want to do at a certain time).
Long-term circadian rhythm damage can cause metabolic disorders, thereby increasing the incidence of many diseases, such as obesity, diabetes, hypertension, cardiovascular disease, and even increasing the probability of sudden cardiac death.
The circadian rhythm that human beings have evolved for so many years can easily break it badly.
04
To get a good night's sleep, remember these 4 tips
In addition to factors such as passive staying up late, it is not difficult to sleep well, and you can improve the quality of sleep through some small tricks.
01, follow the circadian rhythm
The body starts secreting melatonin at 9 p.m. to make us feel the urge to sleep, and we sleep the deepest at 1-2 a.m. We have three peaks of sleep demand: 1-3 p.m., 5-7 p.m., and after 11 p.m.
02. Take a shower or dim the lights before going to bed
When sleeping, you can simulate the natural environment. Take a warm bath before going to bed, raise your body a degree or two before going to sleep, simulating the process from warm to cool. Or make the bedroom light a little darker than the living room, simulating the process from light to dim, while turning off most of the interference blue light electronic devices.
03, the use of infant sleeping position
The sleeping position can be used in the infant sleeping position. Lie on your side, lying on your side with your non-dominant hand (right hand, right hand, left hand, right side), knees slightly bent, arms on chest, gently overlapping, neck, head and hips form a smooth straight line. This sleeping position will make you feel more secure and will also improve your snoring situation.
04, do not sleep too long on weekends
Many people are usually busy at work and will use the weekend to make up for sleep. But sleeping too long on weekends to make up for sleep not only does not allow the body to get enough rest, but also makes it more tired. It is better to follow the normal schedule, get up according to a fixed time, eat breakfast, and if you feel sleepy, you can use snooze to supplement sleep.
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