“Ensure 8 hours, go to bed at the hour, the dog’s life is critical!”
You and your pig teammates, who are sub-healthy, look at the time, put down the phone with a whimper (reluctantly), turn off the lights and lie down.
However, the strong inertia brought about by staying up late for a long time makes you want to sleep, can’t fall asleep, think about it and save your life, you will always experience a lot of pain to fall asleep, and the pain is so painful that you question your decision to go to bed 1 hour earlier.
Now let me tell you that the “8 hours of sleep” that you think of as the golden rule is likely to be incorrect sleep, do you want to go crazy?
In the news:
The questions you and your teammates are concerned about are below
1. How can you “sleep incorrectly” when you get 8 hours of sleep a day?
“Sleep for 8 hours” came down from the altar, mainly because of the new saying of foreign scientists:
1. Japan.
In a paper published by researchers at the National Cancer Center in Japan, they have for the first time pointed out that 7 hours is the optimal daily sleep time for adults, with the lowest risk of death.
Other sleep durations increase mortality risk, especially those with ≥10 hours of sleep.
2. United Kingdom.
The latest research by British scientists found that the optimal sleep time should be controlled between 7-8 hours a day.
Too much and too little increased the risk of death, but the risk of death was higher for those who slept well beyond 8 hours.
2. How much sleep do I need every day?
Daily sleep needs vary from person to person, but decrease with age:
A newborn is about 16-20 hours old.
Adolescents and children 9-10 hours, with a baseline of 8.5 hours.
Adults only need 7-8 hours.
Older people have the lowest demand, only 5-6 hours
(PS: Suddenly I can understand why grandparents get up so early every day.)
To sum up: Since parents are mostly young adults, it is better to sleep about 7 hours a day, but to break it down, adult men need an average of 6.49 hours of sleep a day, while adult women need 6.49 hours of sleep per day. It takes about 7.5 hours
Are you over or under? If it is over, try to get up early, if it is missing, try to catch up at noon or go to bed earlier.
3, 7 hours is enough = what time do you want to sleep?
Not the same thing.
For 7 hours, many night sleep parties can also achieve, such as 23:00-6:00, or 0:00-7:00, but the high-quality sleep period is 22:00 at night – It is best not to stay up late at 5:00 the next morning.
However, sleeping at 22 o’clock is a bit ideal, and it is difficult to achieve, so don’t force it, because compared to time, regular sleep is king.
So, don’t break your own sleep routine easily: delaying/earlying too much will not only affect the body’s endocrine, metabolism, memory, and physique, but you will also feel very painful.
In short, as long as you sleep regularly, even if the day and night are reversed, it is better than having a chaotic schedule when you want to go to bed when you want.
4. How does staying up late ensure scientific sleep?
1. Stay up late on weekdays + catch up on weekends? ×.
It seems that the average daily sleep time is full, but the pattern is broken, and the energy and mental state cannot be recovered at all (parents, you are not young people in your early 20s, stay up late ).
2. Maintain the sleep cycle? √.
What time do you usually get up and what time do you get up on weekends, go to the toilet, eat breakfast, etc., and then go back to sleep to maintain the sleep cycle + rest.
Then you can also sleep in different time periods during the day, such as taking a nap in the afternoon. Even if you can’t fall asleep, you can close your eyes and rest for half an hour.
The workday continues with what to do.
5. Cold knowledge about sleep that you may not know.
Women generally go to bed earlier than men.
Women generally have higher sleep quality than men.
18-30-year-olds go to bed last.
25-50 years old had the worst sleep quality.
The quality of sleep was higher after exercise, but the quality of sleep was the lowest in those who exercised vigorously within 1 hour before going to bed. Outdoor exercise had better sleep quality than indoor exercise.
After reading this, you and your teammate Pig decided that you won’t be forced to fall asleep early tonight. It’s more important to respect your own sleep patterns.