Concerns and improve sleep quality extra hour of sleep
As we all know , human life, one third of the time is spent in sleep , people will die five days without sleep , showing that sleep is a human physiological needs. Sleep as necessary for life processes , is the body recovery , integration and consolidation of memory an important part of it with diet , exercise is an integral part of health . Why sleep experts advocate extra hour of sleep ? Sleep time is as long as possible ? How do we solve the face of insomnia?
Normal sleep cycle in two -phase structure : non-REM sleep and REM sleep . Sleep, alternating between the two , once known as a sleep cycle alternating the two phase cycle, night usually have four to five sleep cycles, each cycle of 90 to 110 minutes.
In fact , sleeping for a long time and sleep time is short , like not conducive to health. So exactly how long to sleep more healthy? Sleep humans of different ages are different , the baby 's sleep time of 20 to 24 hours , children need 9 to 12 hours, 9 to 10 hours to children , adults need 7 to 9 hours , retired to 6 to 8 hours, more than 80 -year-old elderly need 9 to 10 hours.
Sleep during the day and the spirit of the bad, affect quality of life has long caused neurasthenia . In addition to the spirit of good , insomnia in the end on the body what harm it ?
Sleep is an important physiological metabolic activity during sleep in addition to fatigue , but also to improve the immune system , ability to resist disease are closely related. There are plenty of people who sleep in the blood T lymphocytes and B lymphocytes were significantly increased, while these two cells is the main force of the human body immunity .
In addition, many hormones secreted during sleep the most. Women often stay up late will lead to hormonal changes in the environment . Once the long-term estrogen secretion, not only face yellowish, easily long acne, ovarian failure will result in the emergence of persistent amenorrhea , uterine atrophy, osteoporosis.
Working pressure is too large , you can adjust work plans and targets , the same way of thinking to change . Secondly , to separate work and life , to enjoy some personal space, fulfilling the law of life , time to sleep get up . Finally Professor Yang stressed that the case could not sleep more than half an hour do not force yourself to sleep , you can listen to soothing music or eyes closed , and so really sleepy when you go to bed . Everything in order to suppress behavior in the manufacture of insomnia insomnia , excessive attention will aggravate insomnia, can not sleep when you can do so in the relaxation training , such as tai chi , meditation and yoga can promote sleep.
Normal sleep cycle in two -phase structure : non-REM sleep and REM sleep . Sleep, alternating between the two , once known as a sleep cycle alternating the two phase cycle, night usually have four to five sleep cycles, each cycle of 90 to 110 minutes.
In fact , sleeping for a long time and sleep time is short , like not conducive to health. So exactly how long to sleep more healthy? Sleep humans of different ages are different , the baby 's sleep time of 20 to 24 hours , children need 9 to 12 hours, 9 to 10 hours to children , adults need 7 to 9 hours , retired to 6 to 8 hours, more than 80 -year-old elderly need 9 to 10 hours.
Sleep during the day and the spirit of the bad, affect quality of life has long caused neurasthenia . In addition to the spirit of good , insomnia in the end on the body what harm it ?
Sleep is an important physiological metabolic activity during sleep in addition to fatigue , but also to improve the immune system , ability to resist disease are closely related. There are plenty of people who sleep in the blood T lymphocytes and B lymphocytes were significantly increased, while these two cells is the main force of the human body immunity .
In addition, many hormones secreted during sleep the most. Women often stay up late will lead to hormonal changes in the environment . Once the long-term estrogen secretion, not only face yellowish, easily long acne, ovarian failure will result in the emergence of persistent amenorrhea , uterine atrophy, osteoporosis.
Working pressure is too large , you can adjust work plans and targets , the same way of thinking to change . Secondly , to separate work and life , to enjoy some personal space, fulfilling the law of life , time to sleep get up . Finally Professor Yang stressed that the case could not sleep more than half an hour do not force yourself to sleep , you can listen to soothing music or eyes closed , and so really sleepy when you go to bed . Everything in order to suppress behavior in the manufacture of insomnia insomnia , excessive attention will aggravate insomnia, can not sleep when you can do so in the relaxation training , such as tai chi , meditation and yoga can promote sleep.
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