Unhealthy sleep a: Weekday all-nighters, weekend binge sleep Myth: Some people usually work very hard, sometimes working overtime until the early hours of the morning, but the next day still have to get up at six or seven to go to work. Serious lack of sleep, how to do? Weekend at home to make up for sleep, sleep it for 20 hours, to make up for the usual are back. Analysis: It is important to ensure a normal sleep time every day, generally adults should be in 6-9 hours. There is no uniform statement about the length of sleep. The main thing is to wake up full of energy the next day. In fact, the sleep requirements of various groups of people are different. As long as they are in line with their own sleeping habits, they can ensure that they are energetic during the day and do not feel tired after waking up. Unhealthy sleep two: keep quiet and less exercise before going to bed Myth: Some people, as soon as they have activities at night, they will be too excited to sleep. Therefore, they think that they should keep quiet after dinner, and continue to sit after work home, sitting until bedtime instead of sleep. Analysis: moderate exercise to promote sleep Excessive exercise before bedtime can excite the brain, which is not conducive to improving the quality of sleep. But the right amount of sports, can promote the human brain to secrete substances that inhibit excitement, promote deep sleep, quickly relieve fatigue, and thus enter a virtuous cycle. Unhealthy sleep three: make up sleep on the bus subway Myth: Some people like to stay up late at night to work, take advantage of the subway on the way to work, or take the bus, sleep all the way to the company, that such a way to make up sleep, not only did not affect the work, but also do not delay sleep. Analysis: Human sleep is roughly divided into “light sleep” and “deep sleep” two processes. Only after people have experienced several “deep sleep” process in the sleep, can make the fatigue be fully eliminated. In the car to sleep, snooze, catch up on sleep, easily disturbed by a variety of factors, not easy to make people enter the “deep sleep” state, but feel back pain, fatigue and weakness, most likely to pillow and cold. Unhealthy sleep four: bad sleep with food to make up the misconception: some people feel bad sleep, eat more ginseng, antler and other tonic, not only beneficial to improve the quality of sleep, and make up a good, is appropriate to reduce some sleep time, the problem is not big. Analysis: learn to sleep a “meridian nap” . China’s traditional health science advocates sleeping “ziwu sleep”. “Zi” refers to the night of 23-1 point, “noon” refers to the daytime 11-13 points. It is believed that sleeping “Zi” can nourish the essence, while sleeping “noon” can be in line with the development of Yang Qi. The first line of defense against disease is sleep, and anyone who wakes up at 3 a.m. will have a weakened immune system the next day, and the blood will have 1/3 fewer protective germ-killing cells.