How important sleep is, as can be seen from the Olympic champions, and an important step in the self-management of many of the world's top athletes is to become "sleep masters" first!
Gu Ailing
Gao Tingyu said that recent insomnia can only sleep for eight or nine hours
Gao Tingyu, the men's 500m speed skating champion at the Beijing Winter Olympics, previously said that because of the recent insomnia in the competition, "I can only sleep for eight or nine hours." Gu Ailing also revealed the secret of his success after winning the championship before, that is, he developed the habit of sleeping 10 hours a day since he was a child. "Asian Flying Man" Su Bingtian also shuts down at 10 o'clock every night to sleep, and it has been like a day for several years...
Gu Ailing sleeps enough for 10 hours a day Image source: @39 Health Network Weibo
Why do many athletes sleep 10 hours a day? Because sleep is a self-healing process, the energy consumed at the end of the day depends on enough sleep to get supplements. For professional athletes, ensuring adequate sleep is more conducive to playing on the field, which is very important!
In the past two days, a hot search for #sleeping more than 1 hour a day can lose 20 pounds has been hotly discussed by netizens to the extent of [boiling], can sleep or lose weight?
Sleeping an extra hour a day can lose 20 pounds
The reason is that a meta-analysis back in 2019 noted that for every 1 hour of sleep time lost, the risk of obesity increased by 9%. This is actually not difficult to understand, adequate sleep helps metabolism, when sleep into the rapid eye movement period, metabolic rate will reach the highest, into deep sleep, the brain will secrete a lot of hormones to break down fat. Conversely, if high-quality deep sleep is lacking, the metabolic rate will be slower and it will be easier to store fat.
Among other things, there is a scientific basis for the fact that people with long-term sleep deprivation are more likely to be obese. It has been reported that according to a survey by Columbia University in the United States, compared with people who sleep for 7 to 9 hours, 23% of people who sleep only 6 hours have obesity tendencies, 50% of people who sleep for 5 hours have obesity tendencies, and 73% of those who sleep for 4 hours increase to 73% (the survey subjects are 32 to 59 years old).
Since sleep deprivation can gain weight, can we lose weight by prolonging sleep time? This sounds a bit mysterious!
According to scientific reports, in a randomized clinical trial of 80 adults published in JAMA Internal Medicine on February 7, Esra Tasali, MD, director of the Sleep Center at the University of Chicago Medical Center, and her colleagues found that overweight people who had less than 6.5 hours of habitual sleep per night were able to reduce their total daily caloric intake by 270 kilocalories (kcal) after extending their sleep time by 1.2 hours through personalized sleep consultation. According to this trend, a person can lose 12 kilograms by just sleeping more than a little more in three years, according to the researchers.
It seems to be a little reasonable, but obesity is caused by many reasons, relying on adequate sleep to lose weight, it seems to have a theoretical basis, but the actual effect if it is also disturbed by many factors, want to lose weight and do not want to control the mouth and open the legs of the baby can take a detour ...
Adequate sleep is not conducive to weight loss for the time being, but long-term sleep deprivation will definitely make us ugly! The signs of aging in the face of staying up late are really obvious, but when you stay up late, the next day the exhaustion is written on the face.
What does a late-night face look like (Image: @Life Times)
In reverse, high-quality sleep can really make us change our beauty! Not only can enough sleep speed up the metabolism and repair of the skin, but you only need to pay attention to some sleep habits and small details, and you can really sleep more and more beautifully! Now the editor will search for you to find the online super fire sleep beauty Dafa!
0 cost sleeping beauty method:
Skin-friendly sleeping position ——
That must be supine!
Sleeping on your side is easy to squeeze and deepen the wrinkles of the eyes, and lying on your back will avoid these problems, but pay attention to the height and comfort of the pillow. Pillows that are too soft and fluffy can cause spinal discomfort, and it is best to use a pillow with enough hardness to keep the spine in its natural curvature.
Many babies have become accustomed to the posture of sleeping on the side, since sleeping on the side is the easiest to sleep, then it is suitable for you, do not have to change. However, it should also be noted that when lying on your side, do not attach your face tightly to the pillow, try to twist the face upwards, as long as the ears and the edge of the face are attached to the pillow, which can also minimize the squeeze on the skin. In addition, pillow towels and bed sheets should be changed frequently to ensure the hygiene of the skin.
Avoid sleep mouth breathing -
Breathing is mainly divided into oral breathing and nasal breathing, normal breathing when the air is from the nasal cavity into the lungs, if for other reasons so that the air is not from the nose but from the mouth into the lungs, it will form oral breathing.
Avoid sleeping mouth breathing
Many friends pay attention to the use of nasal breathing in daily life, but once they fall asleep, they will switch to the habit of oral breathing, which is why many people are prone to drooling when they sleep, which is typical of breathing with their mouths. Breathing through the mouth for a long time will cause symptoms such as retraction of the jaw, narrow arch of the upper teeth, convex teeth, flattened teeth, lips unable to cover the teeth, poor bite, difficulty in moving facial muscles, lack of expression and so on. That said, mouth breathing sleep will make you uglier and uglier!
If you do not have rhinitis and other causes of nasal congestion, but you still unconsciously breathe with your mouth, then you can consider adjusting the breathing method with the help of props. The more recommended method is to use nasal breathing patches, which adjust the breathing mode to nasal breathing through physical principles, which helps to develop good sleep breathing habits.
Kobayashi Pharmaceutical Sleep Nasal Breathing Correction Patch
It is said that the correction effect is very good, and soon you will develop nasal breathing habits, and you can try it! Of course, if you have a cold nasal congestion or rhinitis, you must not use it!
Beauty doesn't have to be as early as possible.
Before always said that more than 23 o'clock sleep even if stay up late, but now people learn to live busy, to ensure that before 11 o'clock to sleep is not easy, but also in everyone do not have to be too deliberately entangled in the time to fall asleep, high-quality sleep is not as early as possible, and to sleep according to their own biological clock, sleeping at a fixed time every day is the best way to fall asleep.
Good sleep mainly depends on these two key factors: one is a regular biological clock, to see whether the time to fall asleep and get up is relatively fixed; the other is sleep self-balance, that is, whether it has a good sleep cycle and sleep quality.
Strictly speaking, no matter what time you sleep. As long as you maintain a stable sleep cycle and a sufficient sleep duration, it is not called staying up late.
Of course, it is recommended that the baby fall asleep before 23 o'clock to ensure the body's optimal self-healing function and endocrine level.
Improve sleep quality ——
The environment and their own impact on sleep quality is also crucial, in the case of a certain length of sleep, we should try to adjust the bedroom environment and physical condition to the most suitable state for sleep, so that we can have more high-quality sleep duration, which is conducive to the recovery of the body and the maintenance of the skin. These habits all help improve the quality of sleep, write them down quickly:
1, soak your feet before going to bed, even if there is no habit of soaking your feet, you must ensure that your feet are warm, and your cold feet will cause difficulties in falling asleep;
2, make the bedroom completely black, the darker the better;
3, dinner should be eaten before 8 o'clock, and avoid eating bracing and too much irritating food;
4, do some simple yoga or stretching before going to bed can relieve fatigue, soothing music and movements can relax the body and mind, help to fall asleep.
Come and relax with Pamela, stretch before bedtime, and relax!
Pamela Full Body Relax Stretching Is suitable for conditioning stretches after exercise, or relaxing before bedtime.
1. Straight arm drawing circle
2. One-leg side bend
3. Lower dog stretch
4. Cobra stretching
5. Lunge stretch + pigeon stretch
6. Spin on the back
Bedtime maintenance doubles the beauty effect ——
In addition to sleep habits, these skin care products that help to repair the skin at night are also beauty aids, which help the skin to rejuvenate during the golden time of the skin's self-metabolic repair!
Editor's recommendation
[Repair Serum Accelerates Nighttime Skin Metabolism and Antioxidant Effect]
Xiulike Muscle Repair Night Serum Gel RESVERATROL B E (Stay Up Late Antioxidant Bottle)
Xiuli can stay up late antioxidant bottle 1480RMB /30ml
Contains a high concentration of resveratrol, a nighttime antioxidant serum that boosts skin density. Effectively activates the skin's night-time repair potential and repairs daytime free radical damage. Increases skin density, fades fine lines and evens skin tone.
Added 1% Resveratrol: High-purity Polygonum cucutan extract to enhance skin's natural repair ability to repair skin daytime oxidative damage; Add 0.5% Skullcap Extract: Flavonoid antioxidants extracted from the root of Skullcap; Add 1% Vitamin E: Neutralize free radicals in lipid cells to accelerate the repair process; improve the absorption of resveratrol.
Yue Bi Shi Dai Dream Condensation Energy Essence
Yuebi Shi Dai Meng Condensed Energy Essence 2965RMB/40ml
Full of rare and high skin care essence, with the first highly active wisdom energy complex technology, day and night empowerment, from the surface and inside, to the skin comprehensive repair, rejuvenated into a firm and light lines, soft and plump, radiant and elastic newborn beautiful skin. The silky satin-like luxurious texture melts to the skin and absorbs instantly, perfectly matching the fragrance of lavender for a beautiful skincare experience.
After applying the serum at night, the two fingers slide from the center of the face outwards, first over the forehead and then towards the temples. Then use your fingers to cross the entire face from the chin upwards. For a better relaxation effect, each movement can be extended to the scalp. As you complete each movement, gently press with your fingertips. Finally, press the forehead and chin with open palms, repeating on either side of the cheeks.
DR. WU Dar Skin Shark Moisturizing Repair Serum
DR. WU Dark Skin Shark Moisturizing Repair Serum 280RMB/15ml ; 520RMB/30ml
1 kind of French 100% natural squalane, deep soothing repair: the world's leading organization ECOCERT natural certification; extracted from the southern century-old manor natural olives, through 25 procedures of refining and extracting high concentration squalane extract, nourishing and repairing, strong barrier; 3 planting essence oil, long-term nourishing and moisturizing: macadamia nut oil + organic argan oil + desert jojoba oil, moisturizing and soft skin, making the skin delicate and plump; 3 precious plant extracts, skin tender and delicate: white lupine extract + deep sea brown algae extract + Tussaud's essence glows and moisturizes the skin, with a light oily texture that is non-stuffy or sticky and absorbs well.
SHISEIDO Shiseido Red Skin Essence III (3rd Generation Red Loins)
SHISEIDO Shiseido Red Skin Rejuvenation Serum III (3rd Generation - Red Loins) RMB590/30ml, RMB860/50ml, RMB1040/75ml
The new Red Waist 3.0 not only comprehensively upgrades the protection system, but also takes advantage of the new red vein microcirculation technology, the new red vein microcirculation technology + cellular immunology upgrade, the double upgrade power, to help accelerate the circulation and maintain the skin, unlock the mystery of blood circulation and flawless beauty. All-round light redness, remove mouth closure, fine pores, accelerate skin stability microcirculation, improve skin resistance, make the skin more stable and more beautiful.
Philoga water light bottle
Philoga water bottle New products are not priced
The concentration of NCEF complexes in Philoga water light bottles is much higher than that of other products in this series. NCEF Complex, as the exclusive soul ingredient of the French professional anti-aging brand Filogal, contains 5 major nutritional families and hyaluronic acid, which can promote collagen and elastin production, smooth dry lines, make the skin plump, delicate, watery and translucent, and multi-dimensional from the inside out to combat skin problems such as signs of aging, roughness, and lack of water.
The high concentration of NCEF is the ideal solution for delaying the signs of skin aging and rejuvenating the skin. The dropper of the Philoga water light bottle itself can accurately take 0.75ml of dosage each time, use it once in the morning and evening, which is equivalent to a daily Philoga water and light care, and after 10 consecutive days of continuous use, the skin is full of vitality, rejuvenating new muscles from the inside out, and rejuvenating the water.
Murad Murad Retinol Youth Rejuvenating Eye Serum
Murad Murad Retinol Youthful Rejuvenating Eye Serum RMB698/15m(Sephora Tmall Overseas Hot Sale)
Exclusive star "AAA technology" combines three different forms of retinol, three effects of blessing, excellent effect to fight off the traces of age but delicate and gentle, "nanny level" care for delicate eye skin. Specially added seaweed complex extract and fluorlogin mica and other high-quality ingredients, improve blood circulation around the eyes, help fade dark circles and brighten the eye area, 360 ° all-round restore young eyes.
[Night Mask Night-time Filling, Hydrating, Peeling, Strong Barrier]
Ranji Prebiotic Repair Sleep Mask
Ranji Probiotic Repair Sleep Mask RMB225/70mL
Composed of prebiotics, preferred probiotics and probiotics, multi-probiotics are 1.67 times more powerful than single-weight probiotics, helping the skin to build a healthy skin micro-ecosystem and strengthen the tough skin barrier. Exclusive Plant Probiotic Patented Ingredients: APSULLOC Ingredients is the world's first patented green tea-derived lactic acid bacteria, an exclusive strain of Amore, whose name means "the first strain" found in Jeju green tea. No 7 emulsifiers, no preservatives, more gentle and hypoallergenic, suitable for all skin types.
Biotherm Transparent Fibrillator Fermentation Product Repair Mask (Miracle Repair Mask)
Biotherm Transparent Fibrillator Fermentation Product Repair Mask (Miracle Repair Mask) 390RMB/75ML
For the first time, life planktonTM, the brand's soul ingredient, is applied to a gel-textured mask in a high concentration, covering every inch of skin like an invisible repair clothing, and is accompanied by a special silicone SPA brush with an ergonomic design to bring powerful repair power to the skin. Skin is ultimately soothed and repaired from the deepest layers for a healthy glow. Effectively relieves sub-health skin day in and day out.
Miracle Healing Mask contains 5% life plankton, a highly concentrated fibrillator fermentation product, which accelerates the metabolism of myoparabal cells, activates the skin's self-absorption source and strengthens the skin's resistance. Its powerful skin repair power effectively reduces skin redness, swelling and discomfort, and reduces dullness and tiredness. Skin is ultimately soothed, deeply repaired for a healthy glow.
dermalogica D'Oro Revitalizing Anti-Wrinkle Multidimensional Mask
dermalogica D'Oroglia Radiance Anti-Wrinkle Multidimensional Mask 426RMB/75ml
Almighty first aid king, stay up late and shine! Stay up late party must be the must-have dermalogica de Merlotka anti-wrinkle multi-dimensional mask, selected so-called "whitening gold" light fruit licorice extract, compound multivitamin and peptide complex, excellent antioxidant anti-sugar and anti-aging, all-round sniper skin multi-dimensional problems. In 15 minutes, it can fight off dull yellowing complexion, deeply repair damaged cells, and instantly exude youthful glow.
Face Symbol Molecular Paradise Retinol Essence Repair Mask
Face Symbol Molecular Paradise Retinol Essence Repair Mask 499RMB/25ml*5 tablets
In the face of urban pollution and the invasion of age, the Face Symbol Molecular Paradise Retinol Essence Repair Mask contains the ace anti-aging ingredient retinol, equipped with a gentle silk pupae cloth, precisely conquer wrinkles, plump and moisturize the skin, effectively improve rough skin texture, defend the smooth and plump skin texture, and retain the youthful and smooth light-sensitive muscles.
EVE LOM moisturizing gel
EVE LOM Moisturizing Gel 760RMB/100ml
The moisturizing gel contains a "total moisturizing complex" that strengthens the skin barrier, enhances the skin's water-locking function and helps the skin cells renew, and "Hydrating Essence" and "Hyaluronic Acid" that prolong the skin's moisture saturation time and increase the moisture content in each cortex of the skin. Multiple water-locking and hydrating ingredients such as "Vitamin E", which improves the skin's defense ability, not only restore the skin's moisture and radiance, but also prevent the loss of skin moisture, even if the seasons change or the long-term dry air conditioning environment, the skin still remains supple and radiant. And continuously improve the skin's defenses, effectively resisting external environmental damage. Shake off the annoying imbalances of the seasons and restore youthful skin that is plump and supple, vibrant and radiant.
[Soothing body lotion infuses the body and mind with joy and energy to stabilize balance]
Yuexu Moisturizer Essence Body Milk (240° Body Milk)
Yuexu Moisturizing Essence Essence Body Milk (240° Body Lotion)
Inspired by the 'new' phenomenon – the natural peach gum that activates the tired skin into winter. Warm tones, such as the black roasted by the winter fire, the long and long scent accompanied by the body milk of the putrid cream texture slowly dissolves, 'polysaccharide enrichment', so that moisture dissolves on the slightly hot skin, bringing 8 hours of effective soothing to the skin, continuous moisturizing, smoothing roughness, stabilizing balance.
Julie Chloe Rose Softening Body Lotion
Julie Chloe Toning Body Lotion (Rose) 350RMB /300ML
Contains rose, evening primrose oil and other plant active ingredients to effectively repair the skin, after use to help skin appear smoother, brighter, fresher and softer. Natural rose scent for a warm and pleasant feel.
I wish the babies a good night's sleep every day!