Sleep is a systemic project In fact, sleep is not as simple as collapsing on a pillow, closing your eyes under the covers for the night, and waking up with your eyes open again; it is a complex and gradual process. Why do we sometimes wake up and our bodies magically regain their strength, while sometimes we feel even more tired than before we went to sleep? This is the depth and state of sleep caused by the different. Researchers at the University of Chicago, after recording the brain waves of several thousand volunteers during sleep, revealed the human sleep cycle: during sleep, the body first enters a period of slow-wave sleep, followed by a period of rapid eye movement sleep, and then repeats the beginning, with about 4-6 sleep cycles overnight. U.S. studies have found that falling asleep after 2 a.m. tends to disrupt the physiological clock, which has a serious impact on the body’s lipid metabolism and tends to increase the risk of heart disease. How much sleep do we really need? Do we often get “empty” or drowsy during the day? Is it always hard to get out of bed on Monday morning? If so, you must have concluded, “I’m not getting enough sleep!” I believe we are all familiar with the harmful effects of sleep deprivation: low energy, slow reaction time, memory loss, lowered immunity, and even premature aging of the body. The most common argument is that an adult should have seven to eight hours of sleep, but an experiment at the University of California has come to a sensational conclusion: “Eight hours of sleep a day will make you die faster.” The six-year-long experiment was conducted by the University of California, San Diego School of Pharmacy in conjunction with the American Cancer Society. They observed one million subjects between the ages of 30 and 102. In this experiment, the age, medical history, and health of the study subjects have been taken into account, and they were compared to subjects with similar health conditions to their own. The study found that people who slept only 6 or 7 hours a day had a much lower mortality rate than those who slept more than 8 hours a day, or less than 4 hours. Among them, people who slept 7 hours a day had the lowest mortality rate, and even for people who slept only 5 hours, this factor was lower than for people who slept enough for 8 hours. The vicious circle of sleep rhythm Those who often wake up during the night, or wake up before getting enough rest, their sleep rhythm is very chaotic, and the EEG shows rapid, sharp rise and fall and suppressed wave patterns in all stages, which are not seen in normal human sleep. Therefore, only after a good and sufficient deep sleep of 4-5 stages, the human physiology can be fully repaired, the immune system can be strengthened, and energy can be fully replenished. Extended sleep does not necessarily make up for one’s lack of sleep; on the contrary, if one stays in bed, but does not get quality sleep. This is instead harmful to the body, it can even shorten your life. This vicious cycle continues week after week, and the result is that your sleep system is weakened. The physiological rest period is disrupted, the body does not get enough energy, and again your immunity is reduced. Sleeping too much and eating too much are both the same thing Those who sleep more, not because they need to sleep for a long time, but because they do not take care of their sleep system properly, which leads to this system is weakened and can not work efficiently. When they feel a lack of energy during the day, they tend to think, “I’m getting too little sleep, I need to get more sleep to do that.” Instead of asking themselves, “Is the quality of my sleep not good enough? What would it take to improve it?” In fact, for those who wake up naturally after only 6 or 7 hours of sleep, wake up you do not lie hard enough for 8 hours, as long as you feel clear-headed and feel good, feel free to get up and move around. For those who feel sleep deprived for a long time and can’t get enough sleep, maybe you should be stricter with yourself and set your alarm clock to control your sleep time and cycle more regularly. Sleeping too much and eating too much are the same thing, eating eight minutes full is probably the healthiest. So, even if you still feel sleepy after the hour, you should convince yourself to stop staying in bed. Tips from the National Sleep Association 1. Follow the sun as it rises and sets: get up when the sun rises as much as possible, or light a very bright light when you wake up. Bright light will allow the body’s biological clock to adjust to the best state. An hour a day in the morning light, you will feel refreshed, and easier to fall asleep at night. 2, do not lie in bed dry eyes: If you lie really can not sleep, do not stay in bed dry. Get up to do something relaxing elsewhere, read a book or newspaper, listen to music or even watch TV until you feel tired, just avoid getting yourself too excited. The anxiety of lying dry in bed will often make it more difficult for you to sleep well. 3, adjust the room temperature: adjust the room temperature to a comfortable state, too hot or too cold room, will make your body tense, thus making it more difficult to fall asleep.