4hw.org: the topic of how long a day to sleep has never been broken. After a long sleep, the brain will become dull, sleep less, and the brain will not get enough time to rest, which will lead to poor mental state. In the long run, mental problems and various diseases may be induced, so how long a day to sleep is the best? Let's have a look!
Sleep is a system engineering
In fact, sleeping is not a simple process of falling on the pillow, covering the quilt and closing your eyes for a night, then opening your eyes and waking up. Why do we sometimes wake up and the body magically recovers its strength, and sometimes feel more tired than before? This is caused by the different depth and state of sleep.
Researchers at the University of Chicago, after recording the brain waves of thousands of volunteers during sleep, revealed the sleep cycle of the human body: in sleep, the human body first enters the slow wave sleep period, followed by the fast eye movement sleep period, and then starts again. There are about 4-6 sleep cycles in a night.
American research has found that falling asleep after 2 a.m. is easy to disrupt the physiological clock, which has a serious impact on the body's lipid metabolism and increases the risk of heart disease.
How long do we need to sleep
Do you often "empty your head" or drowsy during the day? Is it always difficult to get up from the bed on Monday morning? If so, you will definitely conclude: 'I don't get enough sleep!'
I believe we are all familiar with the harms of insufficient sleep: poor energy, slow response, memory decline, immunity decline, and even premature aging of the body. At present, the most common saying is that an adult should have seven to eight hours of sleep, but an experiment at the University of California in the United States has come to a shocking conclusion: 'eight hours of sleep a day will make you die faster. '
The experiment, which lasted six years, was conducted by the University of California, San Diego School of medicine and the American Cancer Society. They looked at a million people aged 30 and 102. In this experiment, the subjects' age, medical history and health conditions have been taken into account, and they are compared with the subjects with similar physical conditions.
The study found that people who sleep six or seven hours a day have a much lower mortality rate than those who sleep more than eight hours or less than four hours a day. Among them, people who sleep 7 hours a day have the lowest mortality rate, and even those who sleep only 5 hours, the coefficient is lower than those who sleep enough 8 hours.
The vicious circle of sleep rhythm
The sleep rhythm of those who often wake up at night, or wake up before they have a full rest, is very chaotic. The EEG shows a rapid, rapid rise and fall and suppressed wave pattern in all stages, which is not seen in normal sleep.
Therefore, only by fully performing 4-5 periods of deep sleep, the physiological function of human body can be fully repaired, the immune system can be strengthened, and the energy can be fully supplemented. Extending sleep time does not necessarily make up for your lack of sleep. On the contrary, if you just stay in bed, you don't get high-quality sleep. It's harmful to the human body. It even shortens your life.
This vicious cycle goes on and on, and as a result your sleep system is weakened. The physiological rest period is disturbed, the body can not get enough energy, and your immunity is reduced.
Too much sleep and too much food are the same thing
Those who sleep more, not because they need to sleep for a long time, but because they don't take good care of their sleep system, which leads to the weakening of the system and the inability to work efficiently. When they feel the lack of energy during the day, they tend to think: 'I sleep too little. I need to sleep more. 'instead of asking myself:' is my sleep quality not good enough? How can I improve it? '
In fact, for those who wake up naturally after only 6 or 7 hours of sleep, you should not lie down for 8 hours when you wake up. As long as you feel clear headed and feel good, you can get up and move at ease. And people who don't sleep enough for a long time, how can they? Maybe you should be strict with yourself, set the alarm clock, and control the sleep time and cycle regularly. Sleeping too much and eating too much are the same thing. Eating too much is probably the healthiest thing. Therefore, even if you feel sleepy after arriving, you should persuade yourself not to stay in bed.
Tips from the National Sleep Association
1. Rise and fall with the sun: try to get up when the sun rises, or light a very bright light when you get up. Bright light will adjust the body's biological clock to its best state. Every day in the morning sun for an hour, you will feel energetic, and at night it is easier to fall asleep.
2. Don't lie in bed and stare: if you can't sleep, don't stay in bed. Get up and do something relaxing, read books and newspapers, listen to music or even watch TV, until you feel tired, just to avoid getting too excited. The anxiety of lying in bed often makes it harder for you to sleep well.
3. Adjust the room temperature: adjust the room temperature to a comfortable state. A room that is too hot or too cold will make your body tense, making it more difficult to sleep.
The above conclusion points out that sleep rhythm is the most important thing. If you sleep too much or too little, you will die quickly. Besides the length of sleep time, do you notice the sleep habits? Bad sleep habits will make you sleep older and older!