Every year, March 21 is “World Sleep Day”, more and more people feel that they can’t sleep enough, or wake up with no energy, or insomnia, sleep problems, and now forgetfulness, obesity and pigmentation have become the three major sequelae of insomnia, it is recommended that young people should go to bed early and wake up early, and middle-aged and elderly people should go to bed late and wake up late, in order to maintain healthy Sleep.
Sleep time should be in line with the seasons
How much sleep is appropriate every day varies from person to person, and most people need to ensure 7 to 10 hours of sleep.
According to the theory of Chinese medicine, the biological clock of the human body should follow the laws of nature. A healthy sleep not only depends on the normal routine of rest and work, but also on the changes of the four seasons, adapting to the laws of birth, growth, harvest and storage.
Generally speaking, it is appropriate to sleep late and get up early in the spring and summer seasons, requiring 5 to 7 hours of sleep per day. Autumn is suitable for early to bed and early to rise, the daily sleep time required in 7 hours to 8 hours. The winter season is suitable for early to bed and late to rise, need to sleep 8 hours to 9 hours a day.
Due to the fixed nature of modern working hours, it is difficult to strictly adjust the work and rest according to the seasons, but for busy urbanites, they should try to regularize their sleep time. From 9 p.m. to 3 a.m. is the time when human cells grow fastest and human growth hormones are secreted. Missing this “golden hour” of sleep will affect cell metabolism and accelerate aging.
Prevent insomnia First of all, we need to maintain a regular life
For example, go to bed as early as possible before 24:00, preferably before 22:00, and get up at 6:00 the next morning, which is the most natural sleep time. If possible, sleep for 15 minutes to half an hour at noon, which can supplement the lack of night sleep and improve the efficiency of the afternoon.
If the symptoms of insomnia appear, you should adjust to rest in time, do not see insomnia, fear of other serious illness, immediately take sleeping pills.
In addition, insomniacs are often mental activity overload, it is recommended that physical activity can be moderately increased. Usually, you can also eat more lotus heart, lily, cinnamon, yellow cauliflower, millet porridge, red dates, etc., these natural foods are helpful to sleep.
The most vulnerable to insomnia occupation inventory
Which positions in modern society are most susceptible to sleep disturbance? The answer is writers, journalists, editors, actors, medical professionals, police officers, creative people and other occupations that require day and night shifts.
It is recommended to drink a glass of warm milk properly, you can add the right amount of honey, oats, etc., usually you can eat more potatoes, almonds, whole wheat bread and other foods, but the most important thing is to adjust the rhythm of life, try to return to the normal pace of life, soothing the nerves is also necessary, usually you can develop the habit of listening to music, reading books, learn to relax themselves.
Environment conducive to sleep
Elegant and quiet, soft light, moderate temperature environment is very important for resting dreams and sleep. The environment for sleep generally has the following requirements.
1, the environment is quiet: a quiet environment is one of the basic conditions for sleep. Noisy environment, so that the mood can not be quiet and difficult to sleep, so the bedroom window should avoid facing the street downtown or add soundproofing facilities.
2, the light should be dark: sleep in the light, so that sleep is unstable, shallow sleep period increased. Therefore, the bed should be located in the dark corners of the room, or with a screen or a window and the activities of the place apart, curtains in cold colors is better.
3, temperature, humidity appropriate: the bedroom to ensure that the temperature and humidity is relatively stable, the room temperature is generally 20 ℃ is good, humidity to about 60% is appropriate. The bedroom should also be clean and elegant and conducive to sleep.
4, fresh indoor air: bedroom should ensure that the daytime sunshine, air circulation, so as to avoid the retention of moisture and filthy gas. The bedroom must have a window, before going to bed, after waking up, it is appropriate to open the window for ventilation, sleep should not all close the doors and windows, should retain the door on the ventilation window, or the window open a gap. Adequate oxygen is conducive to brain cells to recover from fatigue and facilitate the respiratory function of the skin.
Terminology explanation.
World Sleep Day: In 2001, the Global Sleep and Health Program, sponsored by the International Foundation for Mental Health and Neuroscience, launched a global campaign to designate March 21, the first day of early spring, as World Sleep Day. 2003, the Chinese Sleep Research Association made “World Sleep Day was officially introduced to China in 2003.
The reason why “World Sleep Day” is set on the first day of early spring every year is that the sun shines on the equator on this day, the day and night are equal in the northern and southern hemispheres, and the sleep time and activity time of people are equal, so it is more appropriate to position this day as a sleep day, while the cyclical nature of seasonal changes and the circadian pattern of sleep are closely related to our daily life. The cycle of seasonal changes and the circadian pattern of sleep are closely related to our daily life.