Sleep is a natural physiological phenomenon and an indispensable behavior of the human body. It can be said that the quality of sleep is good or bad, and human health is inextricably linked.
If there is a long-term sleep problem, the function of various organs will decline, the body's immunity will also decrease, and the probability of suffering from various diseases and cancers will increase relatively.
And if you have a good night's sleep every day. It can improve the body's resistance to some bacteria, viruses and cancer cells, and has the effect of health and longevity. Therefore, no matter what kind of group of people, we must have good sleep habits every day, especially the following points must be done.
What good sleep habits can play a role in longevity?
First, have enough sleep time
Regardless of the type of people, you must have enough sleep time every day. For young children and preschoolers, sleep time should not be less than 14 hours per day, and for school-age children, the daily sleep time should also be maintained at about 12 hours.
The sleep time of adolescents should be kept at about 10 hours. For healthy adults, it is best to sleep between 6 and 8 hours each night. Only by maintaining sufficient sleep time can we effectively alleviate fatigue on the body and brain, and improve the function of various organs.
Second, go to bed early and get up early
It is best to enter a deep sleep state before 11 o'clock every night, and the human body will only operate effectively after entering a deep sleep state, and promote some metabolites and foreign toxins to be excreted from the body, which has the effect of improving the function of each organ.
Waking up at about six or seven o'clock in the morning can improve the body's metabolic speed and have the effect of calming emotions.
Third, avoid bad bedtime habits
Do not eat a lot, drink a lot of water, exercise vigorously before going to bed, and do not have bad emotions and long-term mobile phone play.
These unhealthy bedtime behavior habits can lead to an increase in the burden on various organs, and can also cause endocrine disorders, resulting in stimulation of the heart, brain, nerves and other parts. Not only will the quality of sleep be reduced, but organ function will also be affected.
Fourth, adjust the way you sleep
Do not sleep with your head covered or sleep on your stomach, which will not only affect normal breathing, but also cause compression of the breast and various internal organs. Do not turn on the light to sleep, the light will inhibit the secretion of melatonin in the human body. Not only will there be sleep problems, but it will also affect the normal development and metabolism of the human body.
Fifth, pay attention to environmental adjustments
When sleeping, you must pay attention to the adjustment of the environment, if there is strong noise or some light stimulation in the room, as well as odor stimulation, it is easy to appear some negative emotions, which affects the quality of sleep. It can also lead to abnormal secretion of various hormones in the body, making the endocrine system disordered, prone to neurasthenia and anxiety.
All in all, if you want to have a healthy body and be able to have a long life, you must have good sleep habits. In addition to the above 5 points, we should also pay attention to the regulation of indoor temperature and dry humidity, and should do a good job in the hygiene of bedding. Avoid the appearance of too many mites, which can cause some allergies. Not only will it affect the quality of sleep, but it will also lead to a greater degree of damage to health.