In daily life, we will find that some children fall asleep while sitting, and can’t wake up no matter how much they shout, and some adults do the same. Once they fall asleep, they can’t hear the rumble of thunder outside. arrive. And some people are like frightened rabbits, who open their eyes at the slightest movement and wake up immediately, so they are very envious of those who sleep “unshakable”.
It is said that health starts with sleep. If you don’t sleep well every day, many small problems will appear over time, and chronic diseases will become more and more serious, although it is not enough to threaten life in a short time. , but it is not a solution in the long run. Worryingly, there are many people in modern society with sleep disorders, but less than a quarter of them know they have sleep disorders.
According to the statistics of adult sleep data, only 1/3 of the people can complete the deep sleep index, and nearly half of the people report that they do not sleep well, snoring, Apnea, early awakening, easy awakening, frequent urination, anxiety, etc. How to get a good night’s sleep has become the inner desire of many people, and the key to a good night’s sleep may lie in the deep sleep time.
Stanford University study found that deep sleepers are more likely to live longer
The study will The sleep patterns of more than 2,000 older adults and more than 1,000 middle-aged adults were compared, and the results showed that people with shorter periods of deep sleep had an increased risk of death and cardiovascular disease. Deep sleep time is inversely proportional to the premature mortality rate, the less the time, the higher the premature mortality rate.
The study was followed up for 12 years and has a very high reference significance, which allows us to see the importance of sleep in adult life, especially for middle-aged and elderly people, who may already have chronic diseases , poor sleep can exacerbate the original problem, thereby increasing the risk of death.
How many hours is deep sleep? How short is short?
We envy infants and toddlers for sound sleep because their deep sleep time occupies half of the total sleep time, and sleep time is very long every day, while adults only occupy 1/ 5. Subject to 7.5 hours, which is equivalent to about 1.5 hours of deep sleep. If you can’t even meet this requirement, you will be easily fatigued and lethargic the next day, so you should pay attention to it.
Is it hard to wake up in the morning because of too long deep sleep?
No, as mentioned above, adults generally only have one and a half hours of deep sleep, and the rest of the time is light sleep. The reason why it is difficult to get up in the morning may be related to three reasons Related:
The first is the relationship of genes. Some people have difficulty getting up because they are not physically suitable for getting up early. They belong to the party of staying up late. They are energetic and efficient at night. It’s easy to get sleepy, but if he gets up in the morning to endorse it, it’s like killing him.
The second is the relationship of temperature, everyone should have noticed that when it’s cold, the whole person just wants to hide in the bed and doesn’t want to go anywhere, this is because the body feels the cold , the lower the temperature, the more the body wants to “hibernate”.
How can I enter the state of “unshakable” and sleep until dawn?
Start by going to bed an hour earlier
Have a good night’s sleep, health will walk with us, but want to change your sleep habits all at once It’s a bit difficult, so you might as well start by going to bed an hour earlier, which is equivalent to extending the overall sleep time and increasing deep sleep, which helps to restore physical and mental strength, work more efficiently during the day, and is less prone to fatigue and headaches.
Exercise properly at night
But the exercise time should not be too close to bedtime. Whether it is good to exercise at night has always been full of controversy. There is a saying that at night Exercise will cause sweating, which will consume body fluids in the body, resulting in excessive overdraft of the body. When sleeping, it may affect the movement of muscles and blood, and it is easy to insomnia. Another saying is that the body increases the feeling of fatigue after exercise, making it easier to fall asleep.
Actually, there is not such a big conflict when exercising at night. You can arrange the time well and adapt to the season. For example, go to bed at 11:00, then end the exercise before 9:30. In winter and spring, when the temperature is very low at night, the exercise time should be appropriately advanced, and it will end at seven or eight o’clock.
In general, proper exercise is more of a promotion for sleep. As long as it is not a high-intensity exercise, if you lie down and still pant, it will not have much impact on your body. Recommended sports are: biking, skipping rope, boxing, brisk walking, etc.
Learn to control indoor lights
The state of many people is to draw curtains, turn off lights, keep The room was dark, and then I took out my mobile phone. Only the screen was on in the huge room, and the more I played, the more excited I became. The light of the mobile phone is not conducive to human sleep, and it is difficult to enter deep sleep. The warm light emitted by the night light will also affect sleep. It is best not to turn on any lights, and let the moonlight naturally shine through the curtains and faintly shine indoors in a dim environment. Makes the body sleep faster.
Everyone should learn to control the time when they play with their mobile phones, and get rid of the habit of turning on the night light. You can install a sensor light. If you need to get up to go to the toilet, your feet will light up quickly.
Follow the “478 Breathing Method” and relax together
Sometimes the more you hint yourself, the more you can’t fall asleep, you might as well try a professional first aid for insomnia, so that your body can get more oxygen, Fall asleep naturally. Exhale first, then close your mouth and inhale through your nose, inhale for 4 seconds, then hold your breath for 7 seconds, and finally exhale slowly. Relax.
Adjusting deep sleep time is good for everyone. Office workers are more efficient and motivated at work, the three high indicators of middle-aged and elderly people are more stable, and children are more concentrated in school. In fact, you don’t need to think too much about sleep. Sometimes, you just think too much, and your brain can’t sleep. You don’t think about anything. If you are normal, you may sleep more soundly, which is also beneficial to your lifespan.
References:
[1]The longer you sleep, the longer you live. Is your sleep quality good?·Guangming.2020-11-20
[ 2] Do this before going to bed to easily improve sleep quality. Academician Wang Longde is doing it! ·Health Times. 2019-01-03
[3]Sleep, ten things you should know ·People Net.2019-02-12
[4] Physical and mental health starts with a good sleep·Guangming.2022-03-21