Lack of sleep especially affects people's mood. If you don't sleep well at night, you will be listless, in a trance and fidgeting during the day, which will inevitably affect people's work and study. In the long run, it will form a vicious circle. If you don't want to become hysterical, you'd better seek the help of a psychologist in time. Generally speaking, people's normal sleep time is 8 hours a day, but some people only sleep 4~5 hours a day. Peter the Great slept very little, so it is no wonder that when he was building the new capital, Petersburg, he personally patrolled until late at night every day. People get less sleep when they are old, not that they need less sleep when they are old, but that they have less time to sleep when they are old. The continuous reduction of sleep is one of the important signs of human aging. The idea that the longer you sleep, the healthier you are is also wrong. Because sleep should not only stress the length of time, but also pay attention to the quality of sleep.
There are many reasons for insomnia. Faced with disharmony in family life and unsatisfactory work and study, people's nerves will be in a state of high tension or excessive fatigue, and it is often difficult to fall asleep at night. In addition, some people are too excited to sleep by watching exciting TV or novels before going to bed. Some people read until late at night, thinking that they can get enough sleep later the next day, and as a result, they have missed the best sleep time. Even if you sleep for 8 hours, you won't get the corresponding effect. Therefore, developing good habits of work and rest is not only beneficial to your health, but also brings you a good mood.
People are lonely at night. At night, when people look up at the starry sky alone, they often feel inexplicable sadness. On the one hand, you may be in a bad mood during the day; On the other hand, the influence of moonlight on people's physiology and psychology should not be underestimated. As we all know, strong ultraviolet radiation from the sun is the chief culprit of the increase in the incidence of skin cancer. I didn't know that the soft and quiet moonlight would lure people into a melancholy and sad kingdom. On a full moon night, Indians wear white ornaments on their heads when they go out to reflect the moonlight and reduce its harm to people. When they sleep at night, they draw curtains to keep out the moonlight. Because the full moon has the strongest radiation, it will disturb people's nerves and make them crazy. Medical research has proved that the depression caused by moonlight is difficult to treat, and when it is serious, it will lead to moonlight mania, which is often called sleepwalking. There is a boy named Jim in America who often runs out of the house at night and runs towards the river at the head of the village. Father and mother tried to chase him, but little Jim ran very fast, waded on the foggy river and soon disappeared in the moonlight. The next morning, people found little Jim sleeping among reeds. When Jim woke up, he didn't know what happened last night and was confused. Mystery, which once swept the world, explained: "As an entity in space, when people are irradiated by moonlight (not excluding starlight), the vibration characteristics of body cells will change, so sleepwalkers can lose weight like ghosts, run lightly and gain magical abilities." Russian science fiction writer Alexander Beliaev described many hypnotic states of people under the mysterious call of moonlight in his works Ai Kang Wuqi and Heavenly King Wei. Vladimir Bekhterev, a famous expert in nervous system pathology in the Soviet Union, put forward a unique hypnosis theory by studying the influence of moonlight on human nervous system, which was widely used in medicine.
Freud once said in The Interpretation of Dreams that the study of dreams is a shortcut to psychoanalysis. In primitive times, people thought that people's souls could communicate with ghosts and gods in their dreams, so what they saw in their dreams was the letters of ghosts and gods. According to the Old Testament, the Egyptian king dreamed that seven lean ears of wheat swallowed seven fat ears of wheat. Yue Se explained to him that this was a sign of seven famine years after seven bumper years. The King of Qi listened to his words and saved Xiaomi for seven years. Then there was a seven-year famine, and people saved themselves from famine by accumulating food. Every one of us dreams every day. Dreaming is good for the body, and it can relieve the pressure of people's troubles during the day. But if you often have nightmares or wake up from dreams, it is very harmful to your health. People often have hallucinations in dreams, and sensory stimulation in sleep is also easy to cause dreams. People's imagination is most active in sleep. An incomplete illusion may be the center of a complex scene. Many psychologists have systematically investigated the influence of human perception (including vision, hearing, touch, taste and smell) on emotions, and found that vision has the greatest influence on people's emotions. Therefore, carefully setting the color matching of the living room has gradually become a science with great market potential. You may feel disappointed when you stand on the balcony at night. Don't stay too long, because the melancholy king is working his magic at this time. Moonlight stimulates your optic nerve, which will make you feel inexplicable sadness.
Moonlight can not only affect people's nervous system, but also affect other abiotic objects. Someone has done such an experiment. They put the grinded saber on a bluestone board under the full moon and found that the sharp blade of the saber had become dull after a night of irradiation.
Natalia Cliza Lida, an associate professor of philosophy in the Soviet Union, suggested that everyone spend one year making statistics on their emotions and analyzing the relationship between emotional changes and the moon phase cycle. If you find a pattern, you might as well make corresponding adjustments before your depressed days come, and you will certainly benefit a lot from it.
Having said that, you may have understood that your irritability and depression have a lot to do with your sleep. If you have insomnia, don't take sleeping pills easily. You can drink a cup of warm milk with a spoonful of honey half an hour before going to bed. If you have insomnia for a long time, you may wish to adopt the following folk treatment methods:
Drink more chrysanthemum tea at ordinary times (tea is forbidden for 3 hours before going to bed). Spread out some Chinese medicines: calendula, Bidens bipinnata, mint and oregano. 1 kg herbs plus 3~4 liters of water. Soak for 5~ 10 minutes, and then heat it on fire. After the water is boiled for 5 minutes, it is boiled with warm fire 10~ 15 minutes. After filtering, pour the medicine into the bathtub and add cold water to cover the body. Lie still 10 minutes. Wash it every 2~3 days. After a month, your insomnia symptoms will be relieved.
In addition, dried laurel (1 serving), fern (2) and hops (3) were taken out of the drugstore and sewn in linen bags as pillows. This can also play a role in restoring sleep. People's sleep time?
Although the harm of too little sleep is well known, according to a new study, too much sleep may also be harmful.
Researchers at the University of California, San Diego, found that people who sleep for 9- 10 hours every working day seem to have more problems in falling asleep and sleeping quality, as well as other sleep disorders.
Sleep disorders include waking up in the middle of the night, waking up in the morning, unable to fall asleep again after waking up, and fatigue during daily activities.
In addition, compared with people who sleep eight hours a day, people who sleep only seven hours a night also say that it is more difficult for them to fall asleep and feel less energetic when they wake up in the morning.
According to the research results published in the journal Psychosomatic Medicine, people who want to have a good sleep may not have to set a sleep goal of more than eight hours.
Daniel Kripke, the author of the study, said that for people who sleep more than eight hours or eight and a half hours a night, it "may be a good idea" to consider reducing sleep time. But he also cautiously said that more research is needed to prove this point.
Previous studies have shown that long-term sleep deprivation is potentially harmful. For example, a report shows that if a person habitually sleeps less than seven hours a night, the risk of death in a certain period of time is higher than that of people who sleep more.
It can be seen that 6-8 hours of healthy sleep every day is the best!
Recently, foreign medical research found that many people who often feel tired are not sick or lack of sleep, but are caused by too much sleep! Why does excessive sleep affect mental and physical strength? Because the blood circulation slows down during sleep, the nutrition and oxygen supply of the brain are greatly reduced. Sleep for too long, brain cells can't get enough oxygen and nutrition, so the activity ability is weakened. Too much sleep will reduce the activity of muscles and tendons, and muscles will get less oxygen and nutrition from the blood, so they will become relaxed and naturally feel tired.
Many people who sleep too much and feel tired can speed up their sleep, deepen their sleep and eliminate fatigue and powerlessness if they reduce some sleep time and take appropriate physical exercise.
So sleeping more is not a good thing.
According to the body's biological clock, it is beneficial to sleep at night around 1 1 o'clock, because brain activity and metabolism need to get a full rest between 10 and 2 o'clock.
Too long sleep, like lack of sleep, will lead to mental fatigue, physical fatigue and decreased metabolic rate. Sleep should not be too long. If you sleep too long, your heart will slow down, your metabolic rate will drop to a very low level, and your muscle tissue will relax. Over time, people will become lazy and weak, and even their intelligence will decline. So people should not sleep too long, 7-8 hours of day and night is enough for adults. If you want to gain health by increasing sleep time, it will be counterproductive, increase diseases and shorten life expectancy.
Neonatal 20-22 hours February baby 18-20 hours 1 5 hours 2 years old 14 hours 3-4 years old 13 hours 5-7 years old 12 hours 8-/kloc-0. 7-8 hours (not less than 6 hours) 60-70 years old, 9 hours 70-90 years old, 10 hour, over 90 years old, not less than 10 hour.
Generally speaking, a normal sleep of 6-8 hours a day is enough. If you miss your sleep because of work or other things, you can make up for it according to the amount of delay. Generally, the total compensation does not exceed two hours. Do some ordinary activities after getting up, and you will be full of energy and everything will return to normal. Too much compensation is not only useless, but also makes you more confused and even makes you dizzy, which is similar to the situation described in your question. This is because long-term brain relaxation and organ inhibition have a negative impact on the body's blood circulation and organs, resulting in hypoxia or malnutrition.
In short, sleep time varies from person to person, so it is impossible to set an absolute time. Usually we say that everyone has to sleep 8 hours a day to keep healthy, which is just an average. However, the proportion of ordinary people is still very large. The daily sleep time of ordinary people can refer to the basic sleep time value of about 8 hours.
I hope my answer can help you, and I hope you have a healthy sleep! Eight hours of sleep is not for everyone.
According to Xinhua News Agency's Changchun Special Report on March 20th, March 2nd1is World Sleep Day, and the theme of this year's Sleep Day is "Healthy Sleep and Harmonious Society". A few days ago, Zheng Xiaohua, director of the Institute of Mental Health in Changchun City, Jilin Province, said that in fact, healthy sleep time varies from person to person, and 8-hour sleep is not suitable for everyone.
Zheng Xiaohua said: "In the past, everyone thought that eight hours' sleep was the healthiest, but this is not the case. Healthy sleep time also varies from person to person. " He said: "People's sleep is divided into four stages from shallow to deep, and the third and fourth stages are deep sleep. This part of sleep is the main part of restoring energy, accounting for 7% of sleep time and 15% respectively. Because some people fall asleep quickly, even if they only sleep for four or five hours, they can ensure enough deep sleep time and get up in the morning. "
In addition, Zheng Xiaohua introduced that different age groups have corresponding healthy sleep time. For example, children generally have 9 to 10 hours and adults have 7 to 8 hours.
On March 20th, a doctor was instructing pupils to sleep correctly. In order to welcome World Sleep Day on March 2 1, Yu Xiu Road Primary School in Xuchang City, Henan Province launched an educational activity with the theme of sleep. They invited doctors from the hospital to show students how to develop good sleep habits and improve their sleep quality.
Xinhua News Agency
Theme: "Healthy Sleep and Harmonious Society"
"Early to bed and early to rise" has always been regarded as a healthy lifestyle, and it is also a helpless and necessary choice for many modern people-students and "office workers" have to go to school and work before dawn; Old people can't sleep at four or five in the morning, so they get up and exercise ... However, the latest research released by Japanese scientists in early September believes that people who get up early have bad hearts.
7: 00 2 1 is the best time to get up.
The results of this study were announced at the 5th International Union Meeting of Sleep Research and Sleep Medicine Association, which just ended on September 7th. This research was jointly conducted by several universities in Tokyo, Japan. After investigating 30 17 healthy adults aged 23-90, the researchers found that people who get up early are more likely to suffer from cardiovascular and cerebrovascular diseases such as hypertension and stroke. The researchers also said that early risers are mostly elderly people, and they are at greater risk of cardiovascular and cerebrovascular diseases. So the researchers also said
This statement needs further study, but it also reminds everyone. So when is the healthiest time to get up? Researchers in university of westminster, England, found that it is best to get up after 7 o'clock at 2 1, because if you get up between 5: 22 and 7: 2 1, the substances in your blood that may cause heart disease will increase. Jim Horn, a professor at the Sleep Research Center of Loughborough University in the UK, suggested turning on the desk lamp as soon as you wake up, which helps to adjust the biological clock and make people wake up faster. In addition, try not to get up too hard, but lie in bed and move your limbs and head for 5 minutes, otherwise your blood pressure will suddenly change.
But Professor Hong Zhaoguang, the chief health education expert in China, told the reporter of Life Times that the best time to get up is not a fixed value. "The key to health is to conform to nature, work at sunrise and rest at sunset. As soon as the sun rises every day, the biological clock will give instructions and the sympathetic nerves will start to get excited. At this time, it is time to get up. " Therefore, with the different running laws of the sun throughout the year, the time for people to get up will also change. They should go to bed late and get up early in spring and summer, go to bed early and get up early in autumn and go to bed early and get up late in winter.
Sleep 1 hour is less, and the mortality rate increases by 9%.
Hong Zhaoguang also stressed that no matter when you get up, getting enough sleep is the most important thing. "In a day, the ratio of waking time to sleeping time should be 2: 1, that is to say, 8 hours of sleep is the best. The average sleep time should not be less than 7 hours, otherwise the death rate will increase by 9% for every sleep 1 hour. "
For teenagers, primary school students should get 10 hours of sleep, and middle school students should get 9 hours. Otherwise, it will affect the physical and neurological development of minors, lead to a decline in attention, memory and self-control, and may also cause confusion in the immune and endocrine systems, leading to obesity.
Old people had better exercise at night.
"I wake up less than 6 o'clock every day. I have nothing to do in bed. What can I do if I can't get up? " Many old people have such questions. However, Hong Zhaoguang said that people over 80 who suffer from high blood pressure and bad heart must get enough sleep and get up late in the morning. "Sympathetic nerves are excited in the morning, and the heart burden is already very heavy. If you get up early to exercise, it's even worse for your health. Therefore, it is best for the elderly to exercise at night when they are in good health. "
For the elderly who are used to getting up early, Hong Zhaoguang suggested: It is best not to sleep during the day; Increase the amount of exercise, because exercise can consume energy and has a stabilizing effect in itself.