Sleep deprivation has become a common problem in modern society, and the impact of this problem is often underestimated. Chronic sleep deprivation can lead to a variety of health problems, including decreased immunity, memory loss, mental health issues, obesity, and more, which can eventually lead to even more dreaded diseases.
Today, we will talk about how to improve sleep and let you sleep well.
Is it really just one sleep after a dreamless night until Tianming?
Under normal circumstances, a person goes through several sleep cycles from falling asleep to waking up naturally.
Sleep cycle refers to a series of phased changes that people experience during sleep, from falling asleep to waking up, usually divided into two types: non-REM sleep and REM sleep.
Non-REM sleep is divided into three phases, gradually deepening from light sleep, and each stage has different sleep quality and brain waves.
The first stage is light sleep, the brain waves slow down, and the person's perception begins to decrease; The second stage is moderate sleep, the brain waves become slower, and the body gradually relaxes; The third stage is deep sleep, when brain waves become extremely slow and the body is in the most relaxed state.
REM sleep refers to REM sleep, when a person's brain wave activity becomes extremely active, similar to a waking state, but the muscles are in a completely relaxed state, and rapid eye movements occur. At this stage, the human brain will organize and repair memories, which is also the time to dream.
In general, a complete sleep cycle includes non-REM sleep and REM sleep, lasting about 90 minutes.
Depending on the amount of sleep you sleep, the number of sleep cycles in a night will vary. Typically, a healthy adult needs 7-9 hours of sleep and goes through about 4-6 sleep cycles, each of which includes a period of deep sleep and REM sleep.
What are the factors that affect sleep?
Sleep is one of the necessary physiological needs of human beings and is essential for the maintenance of human health and vitality. Poor sleep quality can negatively affect physical and mental health. There are many factors that affect sleep, mainly including the following:
1. Biological clock
The human body has a biological clock inside that regulates our sleep-wake cycle. The cycle of the biological clock is usually 24 hours, and when it is disturbed, it can affect the quality of our sleep. For example, night shifts or frequent time zone crossings can disrupt our biological clocks.
2. Sleep duration and sleep cycle
Sleep duration and sleep cycle are essential for the health and quality of life of the body. Studies have shown that chronic sleep deprivation can lead to problems such as weight gain, diabetes, and cardiovascular disease. Irregular sleep times and sleep cycles can also have adverse effects on the body.
3. Environmental factors
Environmental factors can also affect our sleep. For example, factors such as noise, light, temperature, and humidity can disturb our sleep. The sleeping environment should be quiet, dark, cool and comfortable.
4. Health status
Some health conditions can also affect our sleep. For example, problems such as pain, asthma, cough, nasal congestion, palpitations, and anxiety can all affect the quality of our sleep. At the same time, certain medications may affect our sleep, such as diuretics and antidepressants.
5. Diet
Consuming too much caffeine, sugar, and alcohol can lead to decreased sleep quality and sleep disturbances.
6. Activity level
Our daily activity levels may also affect our sleep. Prolonged sitting may cause sleep problems, while moderate physical activity may help us fall asleep better and improve the quality of sleep.
In short, the above factors are important factors affecting sleep quality. Maintaining healthy sleep habits is very important for physical and mental health in daily life.
What should I do if my biological clock goes wrong?
The biological clock refers to the body's internal regulatory mechanism that helps the body maintain a stable rhythm for 24 hours. If the biological clock goes wrong, it can lead to sleep disorders, mental stress, mood swings and other problems. Here are some scientifically backed solutions to help restore the normal rhythm of your biological clock.
1. Maintain regular sleep schedules
Try to fall asleep and wake up at the same time to help the body establish a set sleep rhythm. At the same time, try to avoid sleeping for a long time during the day, as well as working for a long time at night, playing with electronic products, etc., which will interfere with the biological clock.
2. Avoid light interference
Try to expose yourself to bright sunlight during the day, and try to avoid excessive light stimulation at night, such as reducing the time spent on electronic products and dimming the lights.
3. Exercise appropriately
Proper exercise can promote the body's metabolism and circulation, and help regulate the biological clock. However, it is not advisable to perform strenuous exercise before going to bed, so as not to stimulate the nervous system and cause difficulty falling asleep.
4. Control caffeine and alcohol intake
Excessive intake of caffeine and alcohol can interfere with the biological clock, affecting sleep quality and normal regulation of biorhythms.
5. Adjust your eating habits
Improper diet can also affect the biological clock, it is recommended to maintain regular eating habits, try not to eat too much food before going to bed.
In conclusion, restoring the normal rhythm of the biological clock requires long-term attention and regulation. The above suggestions are just some common methods, and the specific adjustment plan needs to be formulated in combination with personal living habits and circumstances.
How can I get a good night's sleep?
Sleep is very important for human health and quality of life, and if you want to sleep well, you must adjust your biological clock. This is the main premise of a good night's sleep, and then, following the following methods, it may also help you get a good night's sleep.
First, create a good sleep environment. Keeping a quiet, dark, cool, and comfortable environment helps promote sleep. Assistive tools such as eye masks and earplugs can be used to block out noise and light interference.
Second, avoid hobbies and medications. Try to avoid alcohol and smoking, as well as the effects of long-term use of drugs on sleep.
Again, learn some relaxation techniques. Such as deep breathing, yoga, meditation, etc. help to relax the body and mind and promote sleep.
Finally, control the temperature and humidity of the sleeping environment. The suitable sleeping environment temperature is 18-22°C, and the humidity is controlled between 50%-60% to maintain a comfortable sleeping environment.
In short, a good night's sleep requires a combination of factors, if the above methods are ineffective, it is recommended to consult a professional doctor. In addition, paying attention to mental regulation and relieving psychological problems such as anxiety and stress can also help improve sleep.