everyone experiences sleep every day. Sleep is the subject of everyone’s life. Many people in modern times will have the problem of insufficient sleep or often staying up late. If you really have these problems while reading the article, you should pay attention to them, Because you will lose the benefits of adequate sleep because of these habits. Let’s take a look with you.
What does adequate sleep mean?
for minors, adequate sleep is eight hours a day to maintain the energy they need for daytime activities. Eight hours of sleep is the best time for the body to sleep. Do not sleep or sleep less. For adults, at least six hours of sleep, adult physical indicators are better than minors, and recovery is faster than minors. There are only six hours, and the body can use this time to complete various physical work.
for adults, the most important thing is to sleep too much. Without exercise, the aging speed of the body will be accelerated, and the toxins in the body can not be completely discharged. With the accumulation of time, more and more toxins will cause harm to the body.
What are the benefits of deep sleep to the body?
1. Increase immunity
ensuring adequate sleep every day can increase the body’s immunity and resistance. The experimental results show that adequate sleep can significantly increase T lymphocytes and B lymphocytes in the blood. These two cells are the main source of human immunity, so ensuring adequate sleep is more effective and safer than taking drugs to enhance human immunity. If you want to strengthen your immune system, you might as well start by ensuring sleep.
do not rely on any drugs to make yourself fall asleep unless under the guidance of a doctor. Drugs are three-thirds toxic. Now it seems that there are no side effects, which may be the cause of future diseases. Good habits can make the body more healthy.
2. Promote the secretion of growth hormone
research also shows that ensuring adequate sleep can well promote the secretion of growth hormone in the body. Physiological research shows that only in deep sleep can the human brain synthesize auxin to promote the growth and development of the body, especially in infancy, infants often need to sleep, because sleep can promote the development of infants. In early childhood, we should try to make them form the habit of taking naps. Auxin secretion is an important factor in children’s growth. Many children who don’t like sleeping may not be high, and their sexual maturity is relatively late.
3. Promoting metabolism
it is very important for women to ensure adequate sleep. The skin is generally the most active at night, which is also the best time to accelerate metabolism. The blood supply is also the most sufficient time to sleep. At this time, the skin and blood vessels are fully opened, and the blood can reach the skin. The skin moisturizes the blood, and then the repair and regeneration speed will increase. It can prevent and delay aging, and make the skin smooth, ruddy and elastic.
How to get good sleep
1. Don’t care too much about the amount of sleep.
the requirements for the amount of sleep vary from person to person, and people of different ages are also different. The younger the age, the more sleep is needed. With the increase of age, sleep will gradually decrease. A person does not have to sleep for 8 or 7 hours a day. A reasonable amount of sleep should be based on the standard of relieving fatigue, keeping spirit happy, and being able to work and study well for a day.
II. Pay attention to eating habits.
don’t eat too full for dinner or sleep on an empty stomach. Both of these conditions will affect people’s sleep. Eating dairy products or drinking a glass of milk before going to bed will help you sleep. Avoid drinking a lot of alcoholic beverages before going to bed, including beer and other alcohol. Although they can promote people to sleep, they will affect the quality of sleep. In addition, caffeinated drinks, such as coffee, tea, cola and chocolate, are best not to drink before going to bed because they can stimulate people’s brain nerves.
III. relax yourself.
before going to bed, you should avoid engaging in stimulating work and entertainment, and do not engage in excessive mental activities. Do some activities that can relax your body and mind, such as taking a hot bath and listening to soft lyrical light music, which will undoubtedly be of great benefit to people falling asleep as soon as possible.
4、 Let the bed only play the function of sleep.
don’t let the bed become a place for you to study and work. Lying in bed reading, reading newspapers, or talking about exciting topics will weaken the direct relationship between bed and sleep. A good sleeper is often & ldquo; You can sleep as soon as your head is next to the pillow & rdquo;, This is because he has only let the bed play a single sleep function for a long time, so as to form a conditioned reflex.
v. create a good sleep environment.
the impact of the environment on sleep is obvious. The light in the sleeping area should be dark. Thick curtains or shutters should be used in the bedroom to isolate the outdoor light; If the outdoor noise is loud, pay attention to closing the doors and windows when sleeping. In addition, comfortable and reasonable bed appliances are also good for improving the quality of sleep. Choose pillows highly in line with human science, soft and hard mattresses, sheets, quilts and other bedding that will not cause discomfort, so as not to affect sleep due to various discomfort.
VI. adopt a suitable sleeping position.
people’s heart position is left. Therefore, it is best not to use the left position for healthy people to sleep; When sleeping on your back, don’t put your hands on your chest, so you can avoid nightmares caused by heart compression; When sleeping in lateral position, prevent salivation caused by pillow pressing costal gland. For a healthy person, the best body position for sleep should be the right side position or the supine position, which will not oppress the heart and is conducive to the relaxation and rest of the limbs. But for patients, the best position for sleep depends on the patient’s condition and disease type.