【Disclaimer】The content of the article is for reference only, the storyline is purely fictional, intended to popularize health knowledge, if you feel unwell, please seek medical treatment offline.
The neon lights of the city flickered, reflecting on Xiao Li's tired face. He is a young architect who works late into the night every day to catch up on projects. At two o'clock in the morning, Xiao Li rubbed his sour eyes, picked up the coffee that had already been cold, and smiled bitterly: "What time do you go to bed to stay up late?" Do I count it that way? ”
He remembered the doctor's meaningful eyes during the physical examination a few days ago, as well as the fluttering sentence "pay attention to rest", and a trace of uneasiness rose in his heart.
Lately, he has been feeling dizzy, his memory has deteriorated a lot, and he has even made mistakes several times in simple blueprints. Xiao Li turned on his phone and searched for "best sleep time", and various statements dazzled him and made him even more dazed. He sighed, turned off his phone, and continued to work with his head. He didn't know, there were 7 truths about sleep, and he should have known sooner......
What time do you go to bed to stay up late? This question may seem simple, but the answer is not absolute. It is generally believed in medicine that 11 p.m. to 3 a.m. is a critical period for liver detoxification, and if you don't get enough rest during this time, it will affect the normal function of the liver.
Therefore, it is generally recommended that adults should go to bed before 11 o'clock. Of course, everyone's schedule and circadian rhythm are different, and it cannot be generalized. Some people are accustomed to going to bed late and waking up late, as long as they ensure sufficient sleep time and their bodies do not experience uncomfortable symptoms, it is not necessarily considered to be a late night.
So, what is the best time to sleep? Again, this is a question that varies from person to person. In general, adults need 7-8 hours of sleep per day, teenagers need 8-10 hours, and older adults need 6-7 hours.
But more importantly, find a sleep routine that works for you and maintain a regular sleep schedule. For example, a senior florist, she gets up at 4 a.m. every day to go to the flower market to buy the freshest flowers, and falls asleep at 9 p.m. This shows that finding a biological clock that suits you is more important than simply pursuing sleep duration.
There are 7 more truths you should have known about sleep:
1. Sleep quality is more important than sleep time. A young pastry chef who only sleeps 6 hours a day, but she sleeps very well, rarely dreams and wakes up refreshed. Another bus driver, who slept for 8 hours a day, slept lightly, was often woken up by nightmares, and still felt tired during the day. This shows that the duration and proportion of deep sleep directly affect our mental state.
2. Avoid overuse of the brain and strenuous exercise before bedtime. **An experienced lawyer often stays up late and works overtime because of the case, and is still thinking about the details of the case before going to bed, resulting in difficulty falling asleep and poor sleep quality. And a fitness trainer who is used to doing high-intensity training before going to bed ends up being overexcited and having trouble falling asleep. Before bedtime, you should relax and unwind, such as listening to soft music, reading a relaxing book, or engaging in simple meditation.
3. Create a good sleeping environment. **A veteran interior designer who pays great attention to the layout of her bedroom, she chooses blackout curtains, comfortable mattresses and pillows, and keeps her bedroom quiet and airy, which allows her to have a good quality sleep. A dark, quiet environment is more conducive to the secretion of melatonin and promotes sleep.
4. A regular routine is crucial. An experienced pediatrician who adheres to a regular routine even on weekends gives her more energy and is able to take better care of her patients. A stable biological clock helps to regulate various functions of the body and improve the quality of sleep.
5. Napping can be a great way to replenish energy, but not for too long. A busy stockbroker who is used to taking a half-hour lunch break makes him more productive in the afternoon. But if the nap time is too long, more than an hour, it will affect the night's sleep.
6. Diet can also affect sleep. **A professional dietitian recommends avoiding caffeinated foods such as coffee and strong tea, as well as spicy and stimulating foods before bedtime. You can drink a glass of warm milk before going to bed to help promote sleep.
7. Long-term sleep deprivation can be a serious health hazard. Xiao Li's case is a typical example. Staying up late for a long time can lead to weakened immunity, memory loss, endocrine disorders, and even an increased risk of cardiovascular disease and diabetes. (Reference: "Science Popularization Brochure of the Chinese Sleep Research Association")
Xiao Li's story continues, and he begins to try to change his schedule and work to improve the quality of his sleep. He hopes that through these changes, he will regain his former vitality and health. Do you understand the 7 truths about sleep? I hope that everyone can value sleep and have a healthy life.
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(The story in the article is purely fictional, if there is any similarity is purely coincidental, if the body is not well, seek medical help in time)