Guide: sleep, is the main form of eliminating physical fatigue. All kinds of physiological activities in the body are relaxed, energy consumption is reduced, and the metabolic products such as lactic acid and carbon dioxide, such as lactic acid and carbon dioxide, accumulated in the body are decomposed and expelled in the body. At the same time, full energy is obtained to repair and restore the loss of human body during activity or illness, and reduce metabolism in the body. The stimulation of substances (toxins) can restore and readjust the metabolism, accumulate energy, eliminate fatigue, and adjust the physiological functions of various organs of the body.
enough sleep can protect the brain, enhance immunity
enough sleep can protect the brain and enhance immunity. Lack of sleep can be characterized by irritability, excitement or depression, distraction, memory loss, and so on. Chronic deprivation can lead to hallucinations. For developing children, sleep also promotes development. Adequate sleep is also good for beauty. Sleep has a great influence on skin bodybuilding. Sweet sleep can make skin smooth, energetic and moisturized for second days. The lack of sleep or insomnia caused by mental trauma, excessive fatigue or other bad habits can cause haggard, haggard hair and fine wrinkles in the skin.
how much sleep time is good?
some people think that they need to sleep for 8 hours a day. In fact, the number of sleeping hours varies from person to person. Some people have to sleep for 8~9 hours before they have enough energy, while others only need 5~6 hours of sleep. It is said that Napoleon only sleeps 3 hours every night, while German poet Gerd sometimes sleeps 24 hours continuously. It was suggested that if you slept for a few hours less, you had to take a few hours of sleep on the second day to recover your energy. Some people said that you didn't sleep for a few days in a row. If you slept all night, you could fill up a few days of less sleep, which was unscientific.
to ensure a healthy sleep should follow the rules of the biological clock, such as time to sleep, when to get up, should have a fixed habit, do not change easily. Generally speaking, the ideal time for sleep is from 9 p.m. to 2 in the morning. This is because people's sleep is about every two hours, the first is the worst, the second is a little shallow, the third and fourth are more shallow, and the first two sections and four hours of sleep account for 75% of the total sleep. For older people, sleep time should be better than that of middle-aged and young adults. This is because old people are prone to fatigue, so the time to eliminate fatigue is longer. Elderly people over the age of 70 are best able to sleep 8-9 hours a day, and those aged 90 or above have to sleep 10 to 11 hours a day. At the same time, it is also necessary to take a nap every day. Napping is very beneficial to eliminating fatigue and improving health. It is a self health care measure. Especially in summer, the long night is short, the night is often very muggy, so that people are difficult to sleep, so that sleep time is insufficient, daytime work often feel dizzy, easy to fatigue, easy to fatigue, nap can play a regulatory role. The nap time is usually about half an hour, otherwise it will affect the night's sleep.
the benefits of nudity more
health experts and physiologists at home and abroad have found that sleeping naked can not only comfort the body, but also benefit the health of the body.
experts believe that nude sleep has a free and free sense of freedom, is beneficial to blood circulation, enhance the secretion of skin glands and sweat glands, be beneficial to the excretion and regeneration of the skin, help to regulate the nerve, enhance the adaptability and immunity, and also help to eliminate fatigue and relax the limbs.
nude sleep not only makes people relaxed and comfortable, but also relieved gynecopathy, such as common women's low back pain and physiological menstrual pain. Nude sleep has a high curative effect on the treatment of tension disorders, especially nervous system tension, making the blood circulation of the whole body and body smooth.
the morning bed comfortably tired and tired one day
experts believe that after waking up in the morning, you can't get up in the morning (when you wake up in bed for more than half an hour), not to add strength and spirit, but to affect health. . This is because the bed also needs to use the brain, and consumes a large amount of oxygen so that the brain tissue is temporarily "malnourished".
1, which destroys biological clock effect, should allow a person in a white shift to undergo hormone testing. The results show that many irritable hormones in the hypothalamus and the pituitary gland are relatively high in the morning to evening. And night to dawn is lower. The people on the night shift are the opposite. Therefore, if you have regular regular life, you will sleep in the weekend or holiday, and you will disturb the timing of the body clock, and cause the night to sleep, but in the daytime, it is restless and exhausting. Generally speaking,
2, which affects gastrointestinal function, will basically digest the first day's dinner at about 7 in the morning. At the moment, the brain sends out "hunger information". If you stay in bed late and do not eat breakfast, your stomach is prone to gastritis, ulcers and so on due to frequent hunger peristalsis.
overcoming snoring and letting others sleep well
many people snoring during sleep, snoring may affect others' sleep, and snoring is also a reaction to sleep quality and poor health.
snoring is one of the symptoms of obstructive sleep apnea. It is a sleep disorder that can reduce sleep quality. Snoring may also be a warning sign of hypertension and cardiovascular disease. People who suffer from these diseases usually have snoring during their sleep. In addition, snoring is also common among smokers and obese people.
in addition, in the daytime if too tired, in the evening, the tense mood can not be completely relaxed, the body can not really enter the rest state of the situation of snoring. These people will not have good sleep quality, in the second day, the first day of fatigue has not been soothing, accumulated in the body, prone to headache, mental illness and so on. Such a vicious circle, to sleep in the evening, people are becoming more and more tired, and increasingly unable to work.
How can I sleep without snoring and have better sleep quality? Doctors have the following reminding: physical and mental overwork can lead to tension and exhaustion of the spirit and muscles. If white naive is especially busy, it is better to soothe the body and body before bedtime, such as a warm bath, massage, listening to soft music and so on, and then fall asleep, so it will sleep more steadily, no burden; do not go to bed before bedtime. Stimulating activities; sleeping on the back or sleeping on your stomach will not smooth the respiratory tract. Slack muscles tend to side, not blocking the respiratory tract while sleeping. Smoking, drinking and stimulant drugs can relax the muscles and block the respiratory tract; pay attention to weight loss, the fat person's nasal polyps are usually more hypertrophic, and the throat and nose. The meat inside is also thicker and easier to clog the respiratory tract.
to sleep for your sleep several
bedroom environment clean and quiet
Room to be clean and sanitary, air circulation, room temperature, quiet around. Bedding should be suitable, bedding should be soft, light and comfortable, often airing, washing and washing frequently. The pillow height should be selected. The general adult pillow is 5-8 centimeters high. The pillow core has ideal air permeability and fluidity of buckwheat husk and husk.
mood should be stable
avoid worry and anger, be calm and calm, and be calm. Do not read thrillers, books or movies or TV before going to bed.
no bedtime
bedtime food intake, increase the burden of stomach and intestines, and make people bulging and stuffy, which not only affect sleep, but also lead to obesity. In addition, we should avoid strong tea, coffee and wine in the evening. Drinking hot milk or listening to music before going to bed can help the body relax and easy to dream of.
bedtime soup
this soup refers to hot feet before going to bed. It can lead the blood down and stabilize the mind.
sleep without head
mask, breathing difficult, easy to breathe out a large amount of carbon dioxide and the body vaporized harmful substances, not conducive to physical health.
sleep position should be scientific
supine sleep, the body muscle is not easy to relax, and the hand is easy to take the chest, many nightmares; prone to sleep oppress the chest, affect the breathing and heartbeat. The right lateral position is the most scientific, the heart is not oppressed, breathing is smooth, and also conducive to gastric emptying.
don't sleep with the lights on