Among the three health standards recognized by the international community, one is "adequate sleep", which shows the importance of sleep. The significance of a good sleep is far more important than we think.
This is not a joke, it is based on real statistics.
A survey by China Sleep Medicine Association shows that 90% of young people's sudden death, cerebral hemorrhage and myocardial infarction are all related to poor sleep.
After studying nearly 6.5438+0.3 million people, Hiroshima University in Japan reached a more specific conclusion:
Poor sleep can lead to diseases and even life-threatening.
In such a severe situation, everyone wants to have a good sleep, but the reality is that this wish seems to be more and more difficult to achieve.
According to the recently released 2018 Sleep Report after 80/90, the average sleep after 80/90 is 66.26 (full mark 100), which means that people generally have poor sleep and "need to toss and turn to sleep peacefully". Among them, 62.9% people slept bitter or fidgety, 12.2% people didn't even sleep, and only 24.5% people slept comfortably or sweetly.
The post-80s/90s sleep situation is just a microcosm. In today's fast-paced society, high housing prices, high-pressure jobs and high-anxiety lives ... Adults have more and more work pressure, endless classes and jobs every day, and they are busy dealing with various family chores when they get home ... These are the reasons that lead to our poor sleep.
Junichi Watanabe said: A good sleep is a real gift.
It is not easy to really master this talent. The guide to sleep with you all your life may provide us with some broader ideas, so that we can treat sleep better.
The author of A Guide to Living and Sleeping is Alice Gregory. Alice graduated from Oxford University and received her master's and doctor's degrees from the Institute of Psychiatry at King's College London. At present, she is a professor at Goldsmith College of London University. She has been engaged in sleep research for more than ten years and is an authoritative expert in the field of sleep.
And this "Sleep Guide Book Accompany Your Life" is a popular science book on sleep knowledge throughout our life. You can find the explanation of sleep in this book at any stage of your life, from the born baby to the dying old man.
For me, the most beneficial part is the last chapter, which focuses on sharing various tricks to help us save our self-sleep that is getting out of control. I add my own understanding and integrate it into 10 tips to help you, hoping to help you.
Health problems can interfere with sleep, so it needs timely treatment.
The most typical thing that interferes with sleep is sleep disorder, such as sleep apnea. In severe cases, it will directly lead to suffocation during sleep, which will inevitably not promote good sleep. Therefore, if there are physical and mental health problems that affect sleep, you must seek medical attention in time.
Sleeping pills can help sleep, but drugs are toxic in three aspects. Drug addiction can lead to physical and psychological dependence, which is not conducive to spontaneous sleep assistance. Therefore, it is recommended to use sleeping pills with caution and try not to take them.
The greater the sleep motivation, the easier it is to fall asleep, and moderate exercise can also increase sleep motivation.
For those who suffer from insomnia for a long time, you can try to improve the quality of sleep with exercise, preferably aerobic exercise, such as running, swimming and yoga. However, it should also be noted that although moderate exercise can help you fall asleep, don't overdo it. It also has certain limitations, such as inappropriate exercise intensity and inappropriate exercise time, which can easily affect your sleep at night.
Although there is little evidence of food that helps you sleep, the evidence of how to eat it can make you sleep well is conclusive.
Tips for bedtime food: don't drink caffeinated drinks; Don't drink too much water; Eat less food with high fat and sugar content, and don't eat spicy food. ...
Good sleep also needs to establish a benign conditioned reflex between bed and sleep. For example, playing mobile phone and watching TV in bed will affect sleep and obviously reduce the quality of sleep.
Remember to stop doing other miscellaneous things when you want to have a good sleep
For some people, sun-dried quilts and clean and comfortable bedding are more conducive to sleep, so if you don't want to sleep badly, wash the sheets frequently and get more sunshine to remove mites and bacteria.
Comfortable bedding makes us sleep better.
In the process of human evolution, there is a predictable day and night pattern that usually controls our sleep cycle.
More sunshine during the day and avoiding the light field at night will promote our sleep, so remember to use shading curtains, blinds and eye masks to avoid the light at night.
If you have time, you often take a lunch break, like sleeping on your desk at work every day 10-20 minutes, and you will be full of energy in the afternoon.
I will lie in bed during my lunch break on weekends, but if I am not careful, I will sleep too much, which will lead to insomnia at night and reduce the quality of sleep at night.
So taking a nap is also skillful, 10-20 minutes is just right.
In daily life, couples share the same bed, which is the habit of most people and will not affect their sleep.
But for some people, their poor sleep quality, coupled with their partner snoring, will lead to worse sleep quality.
Therefore, it is suggested that specific problems be treated specifically. If two people sleep together seriously, they can also consider sleeping in separate beds.
In the last part of the book, the author asks an interesting question: "If there is a magic medicine that can relieve sleep, would you choose to use it?"
On second thought, I'd better not. Facing the daily pressure, sleep is a good way for me to relax. If I get rid of all sleep, wouldn't my life be more chaotic and hurried?
I also look forward to your answer. If it were you, would you choose to use such a magical medicine? end