YOU MAY NOT KNOW JUNK SLEEP WORSE THAN INSOMNIA
A lot of people every day to get eight hours of sleep, wake up, or feel lack of sleep, is even more exaggerated, the ride to work on the road often sleepy wandering, several times almost hit people, the moment was scared awake; some people hit the pillow to sleep, but wake up and feel powerless, have dizzy spells.
Scientists believe that these "junk sleep, sleep is not sleep" and "junk sleep", even insomnia is also terrible. Snoring not sleep well, sleep violence was bad, sleep sleep may be a high mortality rate.
There have been research shows in Japan, sleep 7 hours a day, people can live the longest, and sleep more mortality was higher, if every day to sleep 9 hours or more people may have something wrong with the body. As the fundamental survival, sleep is closely linked with our life.According to the National Institutes of health report, who won the 8 hours of sleep per night was the best, and if 2 consecutive weeks only 6 hours of sleep every night, then it is forced to "open all night for two nights".
Amazing research is that 6 hours of sleep a night that you have enough sleep, in fact, body function and cognition of their unconsciously worse, although they did not feel sleepy, but in fact the functional response will be getting worse.
Less sleep is not healthy, too much sleep can not sleep, the concept by the British Committee after the investigation of "junk sleep", causing hot again. "Junk sleep (JUNK SLEEP)" and "junk food (JUNK FOOD)" should be relatively insufficient, especially the problem of poor quality of sleep sleep.
Your sleep is "junk"?
If you meet one of the following points, your sleep may also be classified as "garbage" ranks.
1, work pressure, work overtime, in the high strength work immediately after the end of sleep.
2, wake up, think again "on the bed", forced to prolong sleep time.
3, do not sleep at night, sleep during the day and weekend sleep.
4, watch TV, listen to music or play video games to sleep.
5, according to the "point of time" forcing yourself to go to bed, get up in the morning, but this time "point" in the overall adjustment.
Junk sleep affects the brain "exhaust"
As everyone knows, every organ in the body needs to rest, but the brain is the most hard working organs in the body, other organs have lymphatic system to rid the body of waste, and no brain.Recent studies have shown that the sleeping brain will waste along the ridge between the brain vascular clear, only in the brain will be clean when sleeping. That is to say, the brain brain metabolic waste accumulation, sleep the brain can remove metabolites efficiently, to restore vitality.
If the poor quality of sleep, it will affect the brain "discharge of waste", people will be more and more slow.
How long is the right time to sleep?
The UK Sleep Association recommended, the best time to sleep:
1~12 months baby: 14~15 hours
The 1~3 year old children: 12~14 hours
3~6 year old children: 10~12 hours
7~12 year old children: 10~11 hours
12~18 year olds: 8~9 hours
The 18~65 year old adult: 7~9 hours
65 years old: 7~8 hours
"Sleep time" is not the more the better, should be moderate. There are a large number of studies show that long sleep can increase disease morbidity and mortality, especially for elderly people.
The quality of sleep is what?
Sleep quality standard is very simple:
1 night, generally do not wake up, wake up to sleep now.
2, the appropriate dream, but not a nightmare, and not sishuifeishui.
3, wake up feeling refreshed, no sense of fatigue.
"Punctuality" to create high-quality sleep
The United States "Huffington post" published an article, tell you to have a good sleep, just remember the following time points:
6:55 after bed: a lot of people don't depend on the alarm clock ring and still on the bed to sleep for 5 minutes, but actually did not recover from fatigue.
Don't drink coffee after 16:30 afternoon coffee can be refreshing, but because of the need of human processing fee of 6-10 hours of coffee, a cup of coffee can make you excited to sleep at night, the quality of natural loss.
Don't eat protein after 21:00: if the meal to eat dinner too late, it may cause the body to digest food in the rest still. The Chinese say "stomach insomnia", especially the protein is difficult to digest the material, especially the destruction of sleep.
After 22:00 not to drink: drink a point can really fall asleep faster, however, with alcohol metabolism, sleep may be destroyed.
Don't turn on the TV after 22:05: TV program easy to induce the body's stress response, causing excitement.
Don't increase the temperature of air temperature and after 23:00: lying close to sleep, too easy to make physical and mental irritability is not easy to sleep, the bedroom best stable sleep is 20 DEG C.
Don't play mobile phone after 23:05: blue light from the mobile phone screen will mislead the brain, reduce the melatonin induced level, lead to difficulty falling asleep.
After 23:07 and don't tease pet pet frolic: so both sides are excited to sleep, so, let the children's hair.
Don't worry: after 23:35 to go to bed after thinking about the life and work of the troubles, will make you more difficult to sleep, causing you second days of work more difficult to promote.
After 23:55 can't sleep: don't lie can't sleep when lying in bed motionless with anxiety, then the best way is to get up to do something to relax.
Junk sleep what harm?
01 spirits
"Junk sleep", will lead to depression, depression, quality decline, was very tricky because there might be no more sleep and do not, do not stay up to work overtime, if things go on like this form a vicious spiral.
02 obese
"Sleep well, heart trouble, there are a lot of work to do"; often dream at night, thoughts about the unfinished work. This kind of "sleep" symptoms for a period of time, will let you feel "heavy", in fact, because of the "junk sleep", your weight did rise.
The 03 habits of alopecia
The morning hair, found a lot of hair off, if you want to, this is due to "junk sleep" cause? No obvious relationship between sleep time length and hair loss, hair loss, but it is closely related to the quality of sleep.
04 amnesia
The morning to go out to work, found forgot done planning, hurry home to home but absolutely couldn't forget what brought up; the morning meeting, the boss can clearly see your eyes and lax, answering questions unresponsive, often wrong.
05 snoring disease
Some people think that snoring is because sleep snoring actually makes people sleep tired, sometimes because of his snoring arousal, and suffering from chronic pharyngitis.
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