What Is Short Sleeping?

Sleep time refers to a natural physiological phenomenon of humans and animals. Consciousness is natural and usually temporarily suspended. During this period, the process of recovery of physical strength can achieve closed eyes and rest, and the cerebral cortex is at rest.

sleeping time

(Word explanation)

Sleep time refers to a natural physiological phenomenon of humans and animals. Consciousness is natural and usually temporarily suspended. During this period, the process of recovery of physical strength can achieve closed eyes.

The six-year experiment was conducted by the University of California, San Diego School of Pharmacy and the American Cancer Society. They treat a million people between the ages of 30 and

(A) usually sleep all night and sleep a lot on weekends

Misunderstanding : Some people work very hard at times, and sometimes work overtime until early in the morning, but they still have to get up at six or seven the next day to go to work. What to do if you have severe lack of sleep? Weekends make up for sleep at home, sleep it for 20 hours, and make up for everything. Some people today hear that 8 hours of sleep is enough, and tomorrow I hear 7 hours of sleep and longevity. How many hours of sleep are good? However, it is said that sufficient sleep is both beauty and beauty, so sleep it for 10 hours.

Expert analysis : guarantee normal sleep time every day

It is important to ensure normal sleep time every day, and the average adult should be 6-9 hours. For example, going to bed at 10-11 in the evening and getting up at 6-7 in the morning can help people maintain a stable biological rhythm, which is good for the body and mind.

There is no uniform statement about the length of sleep. It can be divided into long sleep type (about 8 hours) and short sleep type (about 6 hours) according to different people. In fact, 4-10 hours belong to the normal range, which is mainly based on the fullness after waking up the next day. In fact, different people have different requirements for sleep. Generally speaking: under 12 years old: 10 hours, people between 13 and 20 years old need 8 hours of sleep each day, people between 21 and 30 years old need 7 hours of sleep each day, people between 31 and 70 years old need daily 6-7 hours, 5 to 7 hours over 71 years.

For older people, the quality of sleep is not natural compared with young people, as long as it does not affect physical health. Regarding how many hours of sleep should be done each day, due to differences in personal constitution, as long as it matches your own

1. Normal people sleep for 6-8 hours (children sleep about 10-12 hours, babies are longer; elderly people sleep slightly less).

2.

(1) Frequent napping increases elderly mortality

Columbia University

Ways to speed up falling asleep

It is actually a method of psychological relaxation.

The ancients called breathing "breath", and breathed a breath. Exhaling means exhaling, inhaling means earning. Regardless of the so-called qigong of any school, we have always attached great importance to the regulation of breathing. The so-called number-and-interest method is to count down one's breath to achieve the purpose of psychological relaxation and falling asleep peacefully.

The method is simple. After lying on the bed, let your body rest, take a few deep breaths, and then start counting your breath. You can count your income, or you can count your breath. Counting to ten, or counting past ten, is because you already think about the stock market or other things in your mind. This is normal. At this time, you have to start counting again. This cycle, unknowingly, has entered dreamland.

Several of my patients who often cannot sleep, use this method to hypnotize, and try again and again, I dare to gamble with you for a dollar. If you can't sleep, this method will be effective.

(I) Self-relaxation training

Still a method of psychological relaxation.

Lie on your bed, close your eyes, and breathe naturally. Then focus on the hands or feet, the muscles of the body are extremely relaxed, and the degree of muscle relaxation is experienced with a heavy feeling. Meditate on self-suggested sentences: "My feet are getting heavier and heavier", "My lower limbs are getting heavier" ... "My body is getting heavier and heavier". As soon as you realize that you have nothing to do with the weight of your limbs, you should stop immediately and focus on the experience of the weight of your opponent's feet. Generally, patients can relax and fall asleep during the exercise. Training this method for a period of time has good results.

(two)

Regardless of whether you fall asleep easily, master the following ten tips for promoting sleep, which can avoid your suffering from insomnia and make your sleep more sweet.

First, go to bed on time. If you insist on going to bed at your usual time, the body will responsively ask for a break, as well as on weekends and rest days.

Second, keep the bedroom air circulation and proper temperature. A good environment helps to fall asleep quickly. The temperature is best at 18-20 ° C. Dry floors should be sprinkled with water. The guarantee of high-quality sleep, bedding plays a particularly critical role in it. The core of "healthy sleep" is first of all to create a suitable environment: mainly a quiet bedroom and comfortable bedding. Ventilation is an important condition for the bedroom, because fresh air is more important than anything, regardless of the outdoor temperature, sleep Before you should open the window for ventilation, the pillows should be soft and hard, and the bedding should be carefully selected. Choosing an mattress that effectively supports the child's seven parts can effectively expand your child's bones.

Third, adhere to the habitual activities before going to bed. Before going to bed, you should do some activities you are used to: drink tea, drink milk, take a bath, write a diary or listen to music.

Fourth, try to eat food that is difficult to digest or greasy or irritating at night. Do not drink alcoholic or caffeinated beverages 2 hours before bedtime.

Fifth, do not exercise vigorously before going to bed. If you have the habit of exercising in the evening or at night, do it 4 hours before going to bed.

6. Don't go to bed with a problem. If there is a problem that cannot be solved temporarily, you can take notes and save it the next day.

7. Don't use your brain too much before going to bed. Hard meditation can make your brain excited and difficult to be quiet.

8. Washing your feet with hot water before going to bed will make you feel more comfortable and good for your health.

Nine, before going to bed activities should be the opposite of the main activities during the day, such as physical workers should read books or listen to some music before going to bed, mental workers can perform some light physical activities such as walking, doing exercises and so on.

X. Go to bed and go to bed. If you have no drowsiness, don't fall in bed. Get up and do something. When you have drowsiness, go to bed and go to bed.