【World Sleep Day】
Take what saves you, my sleep!
Is it the alarm clock or the biological clock that wakes you up every day?
According to the survey, the average daily sleep time of adults in Beijing is 7.4 hours. However, sleep can also be said to be our "most familiar stranger".
Do you sleep enough?
Did you sleep well?
March 21 is World Sleep Day, let's learn about sleep and learn how to save our sleep quality.
World Sleep Day
Poor sleep is very harmful
Sleep status is an important part of overall health. Sleep problems are linked to a variety of health problems. Insufficient sleep time and poor sleep quality can pose a dual physical and mental threat.
Multiple diseases
The occurrence and development of a variety of diseases can be affected by sleep, including chronic diseases such as hypertension, type 2 diabetes, cardiovascular diseases, obesity, and infectious diseases due to reduced immunity, and even sudden death in severe cases.
Psychological problems
Sleep can have an impact on mood, and poor sleep can increase the occurrence of psychological problems such as depression, anxiety, and anger. The less time and quality sleep, the greater and more severe the risk of mental illness.
harm
Poor sleep can also make people unresponsive to external things and increase the risk of accidental injuries. People who lack sleep drive, just as dangerous as drunk driving.
Good sleep, care about these points
From the subjective point of view, good sleep is a sleep that can rejuvenate and energetic you. We can also make a simple evaluation from before, during, and after sleep.
Before falling asleep: Fall asleep faster, generally not more than 30 minutes.
Sleep: First of all, have enough sleep time. For adults, the average daily sleep time should reach 7 to 8 hours. Second, sleep is continuous, does not wake up frequently, and is not bothered by dreams.
After waking up: After waking up the next day, I feel full of energy and have no drowsiness and fatigue.
In addition, it is also important to establish regular sleep habits, which is conducive to the stability of the biological clock. Sleeping and getting up at similar times every day, being able to maintain a regular sleep schedule, is also an important part of good sleep.
Saving sleep cannot be delayed
The two "thirds" associated with sleep are: About a third of a person's life is spent in sleep, but more than one-third of mainland adults have problems with poor sleep quality. Therefore, we urgently need to save our sleep. It is worth working on these aspects.
Go to bed early and get up early, and develop regular work and rest habits
There should be relatively fixed sleep and wake-up times. The best time to sleep is from 10 p.m. to 6 a.m. If it is not necessary, do not stay up late.
If you feel sleep-deprived, try going to bed early. If you change the time to fall asleep and wake up due to something, you also need to resume your regular sleep plan as soon as possible.
Keep exercising and improve your sleep
Moderate exercise during the day is a major motivator for improving nighttime sleep. The way of exercising can be determined according to personal ability and preference, such as walking, tai chi, doing exercises, jogging and other aerobic exercises, with limb stretching and strength exercises.
However, it should be noted that the exercise time is best selected during the day, and excessive exercise should be avoided after 8 pm, so as not to be too excited for the brain to fall asleep.
Eat three meals regularly, and don't eat again if it's too late
Do not overeat before going to bed, because a large amount of food is digested in the stomach, constantly stimulating the brain, and you cannot sleep peacefully.
Dinner should be at least 3 hours apart from sleep. Do not drink tea, wine and coffee before going to bed.
Improve the environment and create an atmosphere suitable for sleeping
Maintain the ideal temperature, sound and light for your bedroom.
The temperature should be 20 ~ 23 ° C, turn off the headlights before going to bed, to minimize the impact of light and noise.
Relieves stress and relaxes
You should try to keep your body and mood calm before going to bed, you can choose to read a book, listen to soothing music, and you should stop thinking about work or using electronic products for an hour before going to bed.
reference:
Lu Lin. Healthy Sleep Management Manual. Chinese Kou Publishing House.
Contributed by: Chronic Disease Institute of the Municipal Center for Disease Control and Prevention
Edit: Suki
The image comes from the Internet