Sleep is a physiological process of the human body and a necessary “job” for everyone. About 1/3 of a person’s life is spent in sleep. Precisely because it is so common, many people do not have a correct understanding of the role of sleep.
Sleep is a necessary way for the human body to restore normal physiological functions. After a day of work and life, the human body needs sleep to relieve fatigue and relax. and stress relief. Scientific and reasonable sleep can make the cells of the whole body in a state of relaxation and rest, and help the human body to restore normal functions.
However, the living state of today’s young people is: “stay up late at night and use the most expensive skin care products”. After working for a day during the day, the body is obviously very tired, but many people still start their “night life”, play mobile phones, play games, eat supper, go to bars, etc. These are normal, but if you play too late , will lead to staying up late. So, what is staying up late?
Many people think that going to bed after 11 pm means staying up late. In fact, falling asleep after 11 pm does not belong to staying up late, it just belongs to going to bed late. Under normal circumstances, if you fall asleep after 12:00, it is considered to be up late.
This is because, according to the needs of bodily function recovery, an adult needs 7-8 hours of sleep. Insufficient sleep time can lead to adverse effects on physical health.
However, this does not mean that going to bed late has no effect on your health. If you go to bed late for a long time, it is also detrimental to the body.
So, what time do you go to bed at night for your health?
The most suitable time is between 9:00-11:00 pm. From 9:00 pm, the body’s lymphatic organs begin to detoxify, and sleep during this time can help the body detoxify. After entering 9:00, we can calm down and listen to some soothing music, or read a book, and adjust our mentality, which can help us fall asleep as soon as possible.
Of course, the length of sleep time is also closely related to age. If you are a teenager in the developmental period, you should sleep for 10 hours a day. , Adequate high-quality sleep is conducive to growth and development. For the elderly, sleep time can be shorter, sleep 7 hours a day on it.
So, how do you get yourself to sleep quickly?
walking before bed
now many people have It is a good habit to take a walk after dinner. Walking helps the peristalsis of the human intestines, speeding up the digestion of food and the absorption of nutrients. In addition, it can improve sleep quality. Therefore, we can take a simple walk two hours before bed, which can relax the body and fall asleep faster.
Have a glass of milk before bed
Milk is not only nutritious, but also Help us improve sleep quality. This is because milk contains a lot of tryptophan, which has a sleeping effect. However, everyone must choose pure milk, and do not drink milk with sugar and other substances. In addition, milk must be drunk 1 hour before going to bed. If you drink milk, it will stimulate the stomach and be bad for sleep.
Listen to light music before bed
A study in the Journal of Advanced Nursing suggests that music can be a beneficial, non-pharmacological enhancement of falling asleep faster.
Therefore, we can listen to soothing light music before going to bed, which can slowly quiet our brain and enter sleep mode.
The bedroom should be well lit
Some people are afraid at night, so Have the habit of turning on the lights when sleeping. This habit is not very good, very bad for sleep. Intense light stimulates the brain, making the brain think that it is still daytime, which will lead to insufficient production of melatonin, resulting in no sleepiness. Even if you fall asleep, you will feel uncomfortable and wake up easily.
Therefore, be sure to turn off the lights when going to bed at night to create a relatively dark sleeping atmosphere, which makes it easier to fall asleep. Of course, being in complete darkness is also not good for sleep.
Note: The picture is from the Internet