On the morning of February 8, Gu Ailing made history with a difficult move that had never been done before! Won the gold medal in the women's big jump in freestyle skiing at the Beijing Winter Olympics!
In addition to being a champion, Gu Ailing is also a proper academic bully.
(On Feb. 8, China's Gu Ailing celebrated after the game.) Photo by Xinhua News Agency reporter Xue Yuge)
With a perfect score of 1600 points in the American college entrance examination, she completed the course by herself a year in advance, scored 1580 points, and entered Stanford.
But when the reporter asked how she became a talent? The answer is...
01
The first step to becoming an Olympic champion
Let's just say, sleep it for 10 hours first
In the dialogue between actor Huang Jue and Gu Ailing's mother, Gu Ailing's mother also shared her parenting experience: "My education for Gu Ailing is that the first is to sleep more, the second is to learn, and the third is to play. ”
Mom said: "(Gu Ailing) slept 15 hours when she was a child, 13 hours after going to primary school, and now I have to sleep 10 hours a day. ”
And Gu Ailing himself once shared his championship "secret": sleeping enough for 10 hours a day.
(Image source: Xinhua Net. Gu Ailing shared the "secret" of the champion: sleep enough for 10 hours a day.
Now it is estimated that the mothers of children in the country have to say a sentence every night: Hurry up and go to bed!
Serious question: I now sleep enough 10 hours a day, do I still have a chance to win the Olympic championship? (Success is secondary, mainly wanting that golden ice pier to get healthy.)
02
People who wake up early and go to bed early
Are the odds of success really greater?
Have you ever found a rule that many of the successful people in the world go to bed early and get up early.
• The famous Japanese writer Haruki Murakami
Go to bed at nine o'clock in the evening and get up around four o'clock in the morning without an alarm clock. He believes: "Early life is really making money. ”
• Wang Jianlin, once the richest man in the mainland
The media once published a copy of his schedule, in which every morning from 4:15 to 5:00, Wang Jianlin used to exercise.
• Disney CEO Robert Egger
It is also the same, in order not to wake up the family, every morning at 4:45 in the dark to get up, 5 o'clock to go to the gym to work out, 6 o'clock into the office.
Do people who go to bed early and get up early really have a better chance of success? "Sichuan Psychiatric Center" Sleep Medicine Center "Su Liu Hui" doctor once introduced in our popular science article:
People who go to bed early and get up early, in addition to being generally more disciplined, have another characteristic - they ensure adequate sleep.
Adequate sleep can help the body conserve energy and increase the discharge of metabolites; it can also enhance immunity, promote human development, and consolidate memory.
The risk of not getting enough sleep is very large. For example:
First, chronic insomnia greatly increases a patient's risk of anxiety and depression, about 10 to 20 times higher.
Anxiety and depression in turn can aggravate insomnia, and the two are "in cahoots" and eventually destroy human health.
● Secondly, many people wonder, I usually don't smoke or drink! Why are there so many diseases?
In fact, insomnia is the culprit of many chronic diseases, which may cause chronic diseases such as hypertension and diabetes.
● What is more frightening is that long-term sleep quality is not good, which may drag down the body's immune system, resulting in a decline in immune function, and the risk of cancer will be greatly increased!
03
Sleep more than 8 hours to be smarter?
Dr. Ren Rong, associate professor of the Sleep Medicine Center of West China Hospital of Sichuan University, once mentioned in the popular science content: Not everyone is necessarily mandatory to sleep enough for 8 to 10 hours.
"The statement of sleeping a full 8 hours is more of a flowing result." Dr. Ren Rong introduced that according to the survey, this is the need of the vast majority of young and middle-aged people, and it is believed that sleeping for 8 hours is enough. It was only later that it evolved into the idea that you must sleep enough for 8 hours.
In addition, according to the doctor, there are actually "objective short sleep type people" and "objective long sleep type people".
• Objective short sleepers – require very short sleep, sleeping only 4 or 5 hours a day, but still energizing the next day without any discomfort.
• Objective long sleepers – On the contrary, they may need to sleep for 9 hours, or even 10 hours, before they can work mentally normally the next day.
Take the example of the well-off girl when I was a child ~ Although I slept enough for 8 hours, I still had to doze off from time to time when I studied (when I opened my eyes, it was usually when the teacher's chalk was thrown on the desk);
The school bully next to the well-off sister, if not to mention someone else's child, only rests for 6 hours a day, still energetic.
If you feel that there is no problem with sleep, the next day your spirit is very good, the energy is also very energetic, and it does not affect the normal work and study life, then your sleep time is completely okoy.
04
How to get a good night's sleep?
The doctor of the top three hospitals said so
"I also know that sleeping enough is good for my body, but I really can't sleep!"
Don't panic, the doctors of the top three hospitals will come to support! Xiaokang sister pro test effective before recommending to everyone ~
1, when you can't sleep, come to a white noise
Dr. Ren Rong introduced that white noise can indeed treat many mental illnesses, including insomnia.
The working principle of white noise sleep aid is not that it can be hypnotized by itself, but that it can block other noises.
(The well-off girl who usually falls asleep)
(Listening to the white noise to fall asleep to the well-off girl)
And white noise makes people completely immersed in soothing music, which can relax people's nerves and make people less sensitive to external reactions, which can achieve a calming effect.
2. Get up at a fixed time in the morning
Some people stay up late at night and get up a few hours late the next day to get back to work.
Dr. Su Liuhui recommends not to make up for sleep in this way, because it will affect our "sleep homeostasis".
Our body, during the daytime awakening period, sleep pressure will show a gradual increase in quantity, and at night when the sleep pressure increases to a certain value, we will want to enter the sleep state.
Careless sleep replenishment will break the body's own biological clock, but it will affect the normal sleep the next day.
This is also the reason why many people occasionally do not rest well for a day, and the state of the next few days will be continuously affected.
3. Focus your attention completely on a certain part
"Dr. Zou Zhili" of the Psychosomatic Medical Center of "Sichuan Provincial People's Hospital" introduced that he often uses this method himself, and the test is effective!
Specifically, it is to close your eyes and lie on the bed, focus your attention completely on one part of the body, let the mind continue to deepen, the body continues to relax, you can slowly fall asleep.
This is a type of spiritual hypnosis.
4. Cover a heavy blanket when sleeping
One clinical trial reported that adding a blanket between 6kg and 8kg not only cured most insomnia sufferers within a year, but also reduced symptoms of depression and anxiety.
"Chengdu Fourth People's Hospital" attending physician and psychotherapist "Yu Yue" introduced:
Heavy blankets can wrap people closely, just like in infancy in the mother's womb, giving us a sense of security, allowing people to relax neurons, and thus helping to sleep.
And the furry blanket creates a feeling of being hugged and touched, which promotes the depth of sleep.
5. You can also try the method of Traditional Chinese Medicine
● Press the fountain point
The location of the fountain point is in the middle of the foot. Soak your feet in hot water for half an hour, then press the fountain point 40 to 50 times. After pressing, if there is a local feeling of soreness and numbness, it means that it will work.
● Traditional Chinese medicine aromatherapy
Sour jujube kernels, yuanzhi, acacia flowers, night vines, amber, cassia seeds, salvia and other Chinese medicinal herbs with aromatic taste are matched to make sachets, which have the effect of calming the mind and calming the mind, activating blood and dissolving stasis.
However, in the end, I would like to remind you:
• When a person wants to sleep more than 2 times a week but cannot fall asleep for more than 30 minutes after going to bed;
• Or more than 2 times a week, wake up repeatedly after falling asleep, and cannot fall asleep for more than 30 minutes after waking up;
• Or, due to sleep problems, resulting in significant impact on daytime life, fatigue, drowsiness, anxiety, irritability, difficulty concentrating, etc.,
In these cases, you should suspect that you are suffering from sleep disorders, and you need to seek medical treatment in time, early detection, and early treatment!
Edit | Separation from cartography | Cloud
Producer | Clear Review | Lan Lan
Image source | Maker stickers, 123rf, etc
This article is the original of "Sichuan Famous Doctor", and unauthorized reproduction in full or part is prohibited.