Sleeping for too long can lead to mental fatigue, physical fatigue and decreased metabolic rate, and it is not advisable to sleep for too long. After sleeping for too long, the beating of the heart will slow down, the metabolic rate will also drop very low, and muscle tissue will relax. Over time, people will become lazy, weak and even mentally retarded. Therefore, people's sleep time should not be too long, and 7-8 hours of day and night is enough for adults. If you want to increase sleep time to get healthy, it will be counterproductive, increase diseases and shorten life expectancy. 2-22 hours for newborns in February, 18-2 hours for infants, 15 hours for infants, 14 hours for infants, 3-4 years for infants, 13 hours for infants, 5-7 years for infants, 12 hours for infants, 1 hours for infants, 12-18 years for adults, 7-8 hours (not less than 6 hours), 6-7 years for infants, 9 hours for infants, 7-9 years for infants over 9 years, and not less than 1 hours for adults. If sleep is delayed due to work or other things, you can make up for it appropriately depending on the amount of delay. Generally, the total amount of compensation should not exceed two hours. Do some usual 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 mentally confused, and even makes you dizzy and have a situation similar to that described in your question. This is due to the negative effects of brain relaxation and organ inhibition for a long time on the blood circulation and organs of the body, which can cause hypoxia or nutrition. One-third of a person's life is spent in sleep, and if he doesn't sleep for five days, he will die. As a necessary process of life, sleep is an important part of the body's recovery, integration and consolidation of memory and an indispensable part of health. According to the World Health Organization, 27% people have sleep problems. The Global Sleep and Health Program sponsored by the International Mental Health Organization launched a global activity in 21-March 21st, the first day of spring, was designated as World Sleep Day, and the theme of World Sleep Day in 26 was "Healthy Sleep into the Community". Some people may wonder how this sleep can be divided into healthy and unhealthy. Don't they all sleep with their eyes closed? In fact, the sleep habits that many people take for granted are just unscientific. Unhealthy sleep 1: Usually stay up all night and sleep wildly on weekends. Myth: Some people usually work very hard and sometimes work overtime until the early morning, but they still have to get up at six or seven the next day to go to work. Serious lack of sleep, what should I do? Catch up on sleep at home on weekends, sleep it for 2 hours, and make up all the usual ones. Some people have heard today that 8 hours of sleep is enough, and tomorrow they will hear that 7 hours of sleep will lead to a long life. How many hours of sleep is good, and they are not sure. However, it is said that adequate sleep is both beauty and beauty, so sleep it for 1 hours. Expert analysis: it is very important to ensure normal sleep time every day. The average adult should be 6-9 hours. For example, sleeping at 1-11 o'clock in the evening and getting up at 6-7 o'clock in the morning can make people maintain a relatively stable biological rhythm, which is beneficial to human body and mind. There is no uniform statement about the length of sleep. Different people can be divided into long sleep type (about 8 hours) and short sleep type (about 6 hours). In fact, 4-1 hours belong to the normal range, mainly based on the full spirit after waking up the next day. In fact, various people have different requirements for sleep. Generally speaking, people aged 1-18 need 8 hours of sleep every day, people aged 18-5 need 7 hours of sleep every day, and people aged 5-7 need 5-6 hours every day. Especially for the elderly, it is a natural law that the quality of sleep is not as good as that of young people, as long as it does not affect their health. About how many hours you should sleep every day, there are differences in personal physique, as long as you are in line with your own sleep habits, you can ensure that you are energetic during the day and have no fatigue after waking up. Many great men, who sleep little, are full of energy, because what they supplement is mainly deep sleep, which is small in quantity but high in quality. Unhealthy Sleep 2: Keep quiet and exercise less before going to bed. Misunderstanding: Some people, when they have activities at night, will be too excited to sleep. Therefore, they think that they should keep quiet after eating and even refuse to participate in some normal low-intensity activities. Originally, I sat in the office for a day during the day. After I got home, I continued to sit, but I couldn't sleep until I went to bed. Expert analysis: moderate exercise promotes sleep. Excessive exercise before going to bed will excite the brain and is not conducive to improving sleep quality. However, moderate physical exercise can promote people's brain to secrete substances that inhibit excitement, promote deep sleep, quickly relieve fatigue, and thus enter a virtuous circle. Brain workers, in particular, may have little activity at the end of the day, but light activity after dinner can help them sleep. Studies have found that doing some light exercise, such as jogging, before going to bed can promote the temperature rise. When the body sweats slightly after jogging (generally speaking, 2-3 minutes is appropriate), stop immediately. At this time, the body temperature began to drop. When sleeping after 3-4 minutes, people will easily fall into deep sleep, thus improving the quality of sleep. Unhealthy sleep 3: Misunderstanding of catching up on sleep on the bus and subway: Some people like to work late at night, and feel that the company is far from home. Whether taking the subway or taking the bus, as long as they sit down, they doze off and sleep all the way to the company, thinking that this way of catching up on sleep has neither affected their work nor delayed their sleep. Expert analysis: deep sleep can fully restore people's sleep. People's sleep can be roughly divided into two stages: non-rapid eye movement sleep and rapid eye movement sleep. In the former stage, it can be divided into two processes: shallow sleep and deep sleep, which are repeated in sleep. Only after people have gone through several "deep sleep" processes during sleep can fatigue be fully eliminated. However, sleeping, taking a nap and catching up on sleep in the car are easily disturbed by various factors, such as the shaking of the car, the influence of light, the sound and the narrow space, which are not easy to make people enter the "deep sleep" state, while resting in the "shallow sleep" state can only make people get insufficient recovery. We often hear colleagues complain that after sleeping in the car, they feel backache, leg pain, fatigue and weakness. In addition, sleeping in the car can easily lead to illness. For example, after taking a nap in the car, it is most likely to have a stiff neck and catch a cold. Sleeping with the neck tilted to one side is easy to make one side of the neck muscle tired, so it is easy to get stiff neck. Also, when sleeping in the car, the door switch and the fan are blowing, and it is easy to catch cold if you are not careful. Taking a nap when you are tired during the day is helpful to your physical recovery, but try not to sleep in the car. Unhealthy sleep 4: Eating to make up for the misunderstanding when sleeping badly: Some people think that sleeping badly, so they eat more supplements such as ginseng and velvet antler, which is not only beneficial to improve the quality of sleep, but also makes up for it, that is, reducing the sleep time appropriately, and the problem is not big. Expert analysis: Learn to sleep at noon. American medical professor William Dement said, "Sleep is the first line of defense against diseases." He found that anyone who got up at 3 o'clock in the morning, the next day's immunity will be weakened, and the protective germ-killing cells in the blood will be reduced by 1/3. Therefore, the saying that "eating ginseng is better than sleeping five nights" is very reasonable. The traditional health preserving theory in China advocates "meridian sleep". "Zi" refers to 23-1 o'clock at night and "noon" refers to 11-13 o'clock during the day. It is believed that sleeping at noon can recharge your batteries, while sleeping at noon can conform to the development of yang. In order to ensure a deep sleep, we should try to go to bed early and get up early. Although many white-collar workers are busy with their work, they would rather start the working hours ahead of time than postpone the end. From 1 pm to 4 am, it is the best time to sleep, and the latest limit of falling asleep cannot exceed 11 o'clock. After 11 o'clock, people will become excited and find it more difficult to fall asleep. At two or three o'clock in the morning, people who stay up late feel the most sleepy, and after dawn, people begin to enter the shallow sleep period, when they begin to dream more and wake up easily. Some people like to sleep in the cage to increase their sleep time. Of course, this is a way to supplement the lack of sleep. It should be reminded that the "cage sleep" mainly supplements shallow sleep, and the effect is not better than the deep sleep obtained by going to bed early and getting up early. I would rather get up at 5 am than go to bed at 12 pm. In addition, taking a nap is also a good sleep habit. Clinical basic research has confirmed that there are several stages of deep sleep in a day, from 12 noon to 2 pm, and there is a half-hour deep sleep period, but the specific period from which to start varies according to individual circumstances. Therefore, taking a nap at noon can win half an hour's deep sleep and help the human body to repair itself. From the perspective of human energy consumption and supplementary balance, taking a nap is also very reasonable. Because there are seven or eight hours from early morning to noon and from noon to sleep at night, continuous operation will reduce the efficiency of all parts of the human body, especially for mental workers. Taking a nap is an effective means of "charging", and taking a nap is in exchange for high efficiency in afternoon work. But it doesn't take too long to take a nap, half an hour is enough, and it doesn't exceed one hour at most, otherwise it will affect the sleep at night. When is the best rest time at noon and evening?
Generally, you should sleep after 1-3 minutes after a meal, and the nap time should not be too long. The best time is 3 minutes to 1 hour, and you should sleep at 1 o'clock in the evening. 1: p.m.-2: a.m. is not only the prime time for the body to detoxify, but also the best time for us to maintain our skin. So it is very important for people to have good health and beautiful skin to go to bed early. When and how long is the best rest time?
Sleep amount: generally 7-9 hours
Generally, young adults sleep 7-9 hours a night, children increase 1-3 hours, and the elderly decrease 1-3 hours, which is the requirement of different age groups for sleep amount (time).
optimal sleep time: 1 pm to 6 am
the optimal sleep time for human beings should be 1 pm to 6 am, 9 pm to 5 am for the elderly and 8 pm to 6 am for children.
the best sleep time for all ages
2 hours for newborns, 14-15 hours for preschool children, 12 hours for primary school students, 1 hours for middle school students, 9 hours for college students, 8 hours for adults
6-7 hours for the elderly
Pursuing quality, not quantity
Six hours of high-quality sleep makes the human body have a better rest than eight hours of low-quality sleep. Strictly control the sleep time within the required range to deepen sleep; Sleeping for hours on and off leads to intermittent light sleep. Please don't think you have to lie down for eight hours. If five hours can make you fully charged, be thankful. You are a natural short-term sleeper.
experts think that it is not good to sleep too long or too short every day, and it is appropriate to sleep for 7 to 8 hours. A study made by scientists shows that if people sleep in bed for too long every night, the effect is just like sleeping too little, which can cause many sleep problems. If you want to sleep well, you must control your time!
According to the existing living conditions in China, it is proposed that primary and secondary school students (6-18 years old) should generally sleep for no more than 8 hours a day and night; Young adults aged 19 to 55 should generally not sleep more than 7 hours; Older people over the age of 6 should generally spend about 6 hours. Of course, the above-mentioned sleep time is only a reference time. How much each person sleeps should also consider how long it is best to rest at noon during the college entrance examination according to his own physique, nutritional status, living conditions, environment, mental and physical strength, labor intensity and other comprehensive factors.
what is the best time to sleep in the evening, what is the best time to get up in the morning and how long to rest at noon?
It's up to you to go to bed at night. If your biological clock has been determined and you are comfortable with it, it's not bad to follow your own biological clock, but it's best to do it before ten o'clock for health and beauty, because after eleven o'clock, all organs of your body begin to detoxify. At about seven o'clock in the morning, because the secretory system began to excrete. Besides, the air is fresh in the morning Take a nap for half an hour
When is the best time to rest?
22; : to 7: a.m. and 13: to 13: 3 p.m. What's the best time to rest at night?
hello, landlord; From 5: to 8: in the evening, physical strength and endurance are the highest peaks in a day, the best time for exercise, which will achieve very good results and be quite beneficial to sleep. From 1: to 4: in the middle of the night, it is the time when most organs of the human body slow down or stop working, and we can fully rest, muscles are completely relaxed, and blood pressure, blood supply to the brain and pulse will gradually decrease. At 5: to 7: in the morning, the body begins to wake up. At this time, people get up quickly and are full of energy. Especially at 7: , adrenocortical hormone is secreted into * * *, and the immune function is strengthened, which is very suitable for exercise. From 8 am to 12 am, it is the most exciting time for nerves, and memory, heart and enthusiasm are all in the best state, so this time is suitable for work, study or travel, and don't do sports. From 1 pm to 4 pm, especially in spring and summer, people are prone to fatigue and drowsiness. At this time, it is best to rest and don't do much exercise after lunch. At about 1 o'clock in the evening, the body temperature begins to drop, drowsiness will slowly come to you, and the body's function tends to be low, which is not suitable for strenuous exercise. Who's afraid of who? When is the normal rest time for adults?
1 pm; Around 3, this is the most in line with the human biological clock! !
if you sleep eight hours a day, one-third of your life is spent in sleep. The quality of sleep is closely related to people's psychological and physical health. Sleep has four elements, which have a great influence on the quality of sleep.
sleeping utensils
whether it is a bed in the south or a kang in the north, it should be placed or built in the north-south direction, and people should sleep with their heads in the north and their feet in the south, so that the body will not be disturbed by geomagnetism. The hardness of the shop should be moderate, and an excellent shop will make people have to turn over from time to time because of it, and it is difficult to sleep well, and the whole body aches after sleeping; Generally, the pillow height should be one shoulder (about 1 cm) of the sleeper, and too low is easy to cause physiological spur of cervical vertebra. In summer, pillows should be aired frequently to prevent germs from entering the mouth and nose, and lung diseases will increase.
Sleeping posture
People with heart diseases should lie on their right side, so as not to cause heart pressure and increase the incidence rate; If the brain is painful due to high blood pressure, the pillow position should be properly raised; In addition to raising pillows, patients with pulmonary diseases should often change their sleeping sides to facilitate the discharge of phlegm and saliva. For patients with stomach fullness and hepatobiliary diseases, it is appropriate to sleep in the right position. If there is pain in the limbs, stress should avoid pressing the pain and lie down. In short, choosing a comfortable sleeping position that is conducive to the illness will help you sleep peacefully.
Sleep time
Sleep time should generally last for 7 to 8 hours, but it is not necessary, and it should depend on individual differences. Those who fall asleep quickly and sleep deeply, generally have no dreams or less dreams,