A high-quality life starts with learning how to sleep

Sleeping eight hours a day and drinking eight glasses of water a day are the standard for health experts. However, there are always people who want to find a different way and find various reasons to work hard on becoming nocturnal creatures. Are you ready to refute: "As long as you sleep for eight hours, it's enough. It doesn't matter when you sleep." Dongdong Cat wants to say: "It's really different!"

Generally speaking, adults need 7 to 9 hours of sleep a day, the elderly need 5 to 7 hours, and most healthy adults aged 18-64 need 7 to 9 hours of sleep every night.

Of course, this also depends on your physical condition. The length of sleep is not the only indicator of adequate sleep. As long as you feel clear-headed and energetic when you wake up in the morning, it means you have had enough sleep.

To sleep well, it is necessary to understand the sleep stages of human beings:

The first is the falling asleep stage. At this time, the sleep level is very light and can be awakened from sleep by a little stimulation. This stage generally lasts for a few minutes.

Then comes the sleep stage, which generally lasts 30 to 45 minutes, accounting for half of a sleep cycle.

The sleep levels in the first two stages are very shallow and it is easy to wake up, so they are collectively called the light sleep stage.

The third is the slow-wave sleep stage. In this stage, breathing, heart rate, blood pressure, body temperature, and the entire metabolism of the person are reduced to the lowest level of the day, and it is difficult to be awakened. Therefore, it is also called the deep sleep stage.

The last is rapid eye movement sleep. In this stage, the eyeballs blink rapidly. Most human dreams occur in this stage. Rapid eye movement sleep usually lasts 5 to 30 minutes.

Therefore, if you want a good sleep quality, you must stick to a regular schedule, don't drink too much water at night, and don't drink coffee eight hours before going to bed; spicy and oily foods can also affect sleep, try not to take sleeping pills, or take sleeping pills under the guidance of a doctor. According to the theory of taking a nap, falling asleep at 11 pm is the best time to sleep, and resting at this time can achieve twice the result with half the effort.

He stayed up late at night and only put down his phone when he felt he was "about to die of sudden death". This is exactly what an internet-addicted teenager does.

"Work at sunrise and rest at sunset" is the law of human life. Staying up late will damage your health because the body's adrenal cortex hormone and growth hormone are secreted only when you sleep at night.

Adrenal cortex hormone has the function of promoting human carbohydrate metabolism and ensuring muscle development; growth hormone can not only promote the growth and development of adolescents, but also delay the aging of middle-aged and elderly people.

Not getting enough sleep can not only make people feel confused and dazed, but also cause memory loss and baldness! In severe cases, it can also cause cardiovascular and cerebrovascular diseases and the risk of sudden death.

After hearing this, I want to ask you, are you scared?

If you have to stay up late, try to do it in a "scientific" way.

First of all, it should be made clear that staying up late after 23 o'clock is considered staying up late. Regularly going to bed late and getting up late is barely considered staying up late, but it is not recommended. And irregular sleep, sleeping early or late, and sleeping for a short or long time, is the most harmful way of sleeping to the human body.

Studies have shown that as people age, the structure and function of the brain's central nervous system changes, and the sleep cycle is indeed affected to a certain extent. The resulting phenomenon is that the elderly are prone to falling asleep and waking up at night, waking up and falling asleep again, and it is difficult for them to get enough sleep for 8 hours.

Under this phenomenon of "old people sleeping less", many middle-aged and elderly people have increased mental stress and are worried about further aging caused by their sleep problems.

In fact, there is no need to be too impatient. Although many elderly people's sleep quality deteriorates at night, they will take a nap during the day. At the end of the day, they get enough sleep.

Produced by: Dongdongmiao Science

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Source: Dongdongmiao Science