Sleep plays a very important role in life, and the average person sleeps for about 26 years of their lives, but how much do we really know about sleep? Which facts are correct? Today we're going to debunk some of the myths about sleep. For example, have you heard the sound of fried bacon making people want to sleep? Let's see if this is true.
At 6 a.m., your first alarm goes off, you reach over and press the stop button, 5 minutes later your phone alarm goes off in your room, and 10 minutes later, your two siren-like alarms ring so loud that you make it so loud every morning that you decide to train yourself to sleep less. Some people say that even if you sleep one or two hours less a night, it doesn't make any difference. Sleep experts have debunked the mystery, the average person sleeps 6 to 9 hours a night, you must know the sleep time you need, of course, you can also force yourself to get up earlier, at first you may feel good, but the sleep time you lack will gradually increase the accumulation, and when you don't get the rest time you need, your brain will not be able to function fully, your attention will decrease, your reaction will slow down, and then you will start to feel confused, chaotic, painful, anxious. If you know you'll have to sleep less over a period of time, you can try saving a little sleep time first. Experiments have shown that if you go to bed a few hours earlier than usual every night for a whole week. After that, if you sleep less one day, it can help you alleviate the pain of sleep deprivation, but try not to turn this behavior into a habit, and sleeping late every weekend will not help you make up for a whole week of sleep deprivation.
Sleep formula 10-3-2-1-0, very effective, stop taking any form of caffeine 10 hours before bedtime, do not eat anything three hours before bedtime, do not work two hours before bedtime, let your attention be diverted from various things, do not look at the screen again an hour before going to bed, this includes the blue light emitted by your mobile phone, TV and computer screen will disturb your sleep, and finally the zero in the sleep tool represents the number of times you press the snooze alarm clock in the morning, experts confirm that this method is indeed effective, Can help you get a good night's sleep and wake up energized on day 2 morning.
Massage sleeping points one to two hundred times can make you fall asleep immediately, sleeping points in the earlobe and the back of the neck between the hairline, the Internet has a variety of people with thumbs or index fingers massage this acupuncture point video, it is said that this helps to relax the nervous system, sleep experts debunked this mystery, the focus is that sleep is related to your brain and hormones, rather than massage has a magical effect, massage is useful one reason, probably can make you feel very tired, and eventually fall asleep.
Sleeping position is irrelevant, this is definitely a fallacy, the spine is straight and the head has something to support, it has a great impact on sleep, bad sleeping position will cause neck and back pain or lead to poor breathing, you are most likely to sleep in three positions, most people are sleeping on the side, this side lying position is very good for the body, especially the left side of the sleep, but try not to curl up the body, because this may make it difficult for you to breathe deeply. Face-up supine is called a supine sleeping position, and whether you put your arms down on the sides of your body or fall asleep with your arms held high above your head, it can cause your lower back pain to increase and cause more serious snoring problems, but this position is good for the neck. Sleeping face-to-face or prone can help relieve snoring problems, but this position doesn't keep your neck and spine in the middle. It can also put stress on your nerves. Wearing socks can make you fall asleep quickly, although it can not immediately let you fall asleep, but can tell your brain a message, it is time to go to sleep, wearing socks can promote blood circulation in the feet, will make the blood vessels wider, so that your body's heat dissipation function is faster, can make your core body temperature cooling faster than usual, which can help you achieve a good and healthy sleep, if you do not want to wear socks to sleep, at least let some cool fresh air into the room, when your body temperature drops, The body will be signaled to rest well, at this time it will know that it is time to sleep, if the room is too hot, the process will slow down a lot, keep the air in the room cool, can also improve your sleep quality, but also let you wake up in the middle of the night sweating, at the same time it can also stimulate the production of melatonin, when your brain contains enough serotonin, the next day when you wake up, your body will get enough rest, feel happier.
Contracting your muscles allows you to fall asleep instantly, muscle relaxation is very effective, your muscles are active all day long, just like your brain, they also need to relax, you can slowly relax from head to bottom to your toes, or in the opposite direction. First take a deep breath, then tighten your toes for 5 seconds, then relax for 30 seconds, then, do the same steps on your calves and thighs, contract and then relax, then the abdomen and back, then your hands to the arms and shoulders, focus on the whole process, don't think about anything else, and finally, relax on the chest and neck, don't forget your face, tighten your chin, and then relax the muscles of the chin. If you are too lazy to perform these tightening and relaxing movements on every part of the body, at least try to lie in bed, soothe your toes, roll up your toes and then stretch your toes for a period of time to effectively release the tension of the whole body, and repeating this action can slowly put your body into sleep mode.
The sound of frying bacon will make you want to sleep? Science shows that bacon's comforting repetitive sound will make your brain feel relaxed, can effectively help people fall asleep, it can also be used as a white noise when you need to concentrate at work, you don't need to fry bacon before going to bed, just listen to the recording of fried bacon. Certain foods can also help you fall asleep, the secret is to eat breakfast at dinner, thanks to the potassium contained in bananas, it can help muscle relaxation, while eggs are rich in protein that contributes to healthy sleep, almonds can reduce heart rate, oats and honey can deliver the right amount of melatonin to the brain, chicken contains tryptophan, which can promote the secretion of relaxing emotional hormones, and dairy products such as milk have the same effect. Unless you want to be awake all night, it's best to avoid high-fat foods before going to bed, all spicy food types, and of course avoid coffee.
A long nap time is good for you. Naps are certainly possible, but it is best not to exceed an hour and be done between 2:00 and 3:00 p.m. If you nap for more than an hour, you may enter the deep sleep phase, and when you wake up feeling groggy, no energy at all, you may also make up for the lack of sleep in the morning, that is to say, you may have difficulty falling asleep at night, if you want to get the most effective nap, you can set an alarm clock, limit the nap to 10 to 20 minutes, find a dark cool and quiet place, don't think about your work or problems, and focus on the benefits you can get from this nap.
Staying up all night can help you alleviate jet lag, which is a common obsession. Sleep deprivation actually does not help you adapt to the new time zone, there is no so-called way to alleviate jet lag, but you can try to be outdoors as much as possible, natural light can make you feel more comfortable, and help you sleep well, you can prepare for the time difference in the future trip in advance, if you plan to travel east, such as from New York to London, the time difference is 5 hours, you can adjust your schedule forward for an hour every day 4 to 5 days before the trip, so that when you arrive there, You'll be able to get used to local time, and on the way back, the same method will work, where you can start preparing and adjust your bedtime in advance.
How to effectively arrange your own work and rest time, have you learned these methods?