“I must get up early tomorrow!”
How many people scream in my heart every night, vowed to Due?
It is a pity that it is true that people are often in violation of, and people who can “harm” and develop early habits.
According to “2019 China Sleep Technology White Paper”, about 1/4 of the world has sleep problems,
and China reached 38.2% , the average sleep time of Chinese people from 2013 8.8 Hour, shortening to 6.5 hours in 2018.
Source: Global Network
and recent studies have shown that people may be born in the “early rise”
First, get better early, being “engraved” into genetic tastes
Last year, the UK Exeter University Medical College published in “Nature – Communication” A paper, the study included two groups of people, A total of 697828 people
analyzed their genetic variation and the relationship between genes and morning sleep.
The results indicated that
genetic variation affects whether a person can become a morning , and will bring potential consequences to mental health. In the experiment, it confirmed that the sleep time of sleep is related to the sleep time, but it has nothing to do with sleep quality and sleep time, and the morning people are subject to the sense of happiness
, at the same time, Upper Depression and the risk of schizophrenia , there is also an improvement in learning memory and productivity.
Is it very envious? Don’t worry, tell you how to have a good sleep.
Second, early to get healthy, the human body has its own sleep cycle “ Early got up
” is relatively, if you get up early Originally
has a more healthy sleep state
, for example, sleep early in the evening, there is no sleep in the morning, then getting up early. Healthy sleep should comply with our body’s physiological cycle, usually at nightI fell asleep around 10 o’clock, and naturally wake up in the morning is the most informative human sleep cycle.
In addition, early get up is not necessarily healthy, causing reasons in addition to their own biological clocks, may also indicate insomnia or other sleep problems.
Third, compared to time, sleep quality is more important
is more than sleep time, sleep The quality is more important , our body repair requires sleep in different stages. In general, there is three stages of sleep:
· Light time
: is between awake and sleep, a relaxed state, slow breathing, muscle relaxation, heart rate reduction Slow; · Fast eye period : Similar to shallow sleep state, it is easily wokener;
: This The body is the least active and it is difficult to wake up.
These three phases, deep sleep is the most obvious effect on fatigue , and physiological repair function is also relatively powerful. Deep sleep is sufficient, you can see if you are refreshed from waking up, don’t feel sleepy, if so, think that you think is deep sleep!
Instead, if the sleep quality is not good, then we will also have some effects.
Related studies show that if the body cannot get sufficient deep sleep, then learning, memory ability will be inhibited, and the repair of cell regeneration and body function will also be negatively affected. We will also find that during the day, during the day, we can easily feel sleepy, learn, and the effectiveness is also corresponding to the decline.
Fourth, improve sleep quality, experts to support
To improve sleep quality, first guarantees sleep time .
The sleep time required for each age is different, The National Sleep Foundation has a list of sleep times for each age, as follows:
School age Former children (3 ~ 5 years old) sleep time is 10 ~ 13 hours / day;
School-age children (6 ~ 13 years old) sleep time is 9 ~ 11 hours / day;
Adolescents (14 ~ 17 years old) sleep time is 8 ~ 10 hours / day; young (18 ~ 25 years old) sleep time is 7 ~ 9 hours / day;
Adult (26 ~ 64 years old) sleep time is 7 ~ 9 hours / day;
Senior (65 More than 7 ~ 8 hours / day above the age of sleep.
Sleep time knows, how do you sleep? We can take some methods to help improve sleep quality.
1, create an ideal sleep environment
: This is important, indoor temperature, light, etc. will affect your sleep, and solve these problems, you may consider using earplugs, eye masks, humidifiers, etc. Wait to help improve.
2, reduce the intake of caffeine and alcohol
: Many people will resist their sleepy days by drinking coffee, but long-term drinking coffee, especially espresso, difficult to fall sleep, sleepiness It should reduce caffeine’s intake! In addition, alcohol can not sleep, “drinking more beneficial to sleep” belongs to the illusion.
The quality of sleep in alcohol is declining
, and it is easy to be awake in the middle of the night, more affecting sleep quality.
3, comfortable bedding
: Comfortable mattress will make people sleep more comfortable, relax.
4, don’t eat too late : Too late diet is slow, there will be a certain impact on sleep, it is best not to eat 2 hours before going to bed, and minimize fat or spicy The intake of food!
There are more than one-third of the person’s life to spend in sleep. In order to live healthily, we should pay attention to sleep quality. Sleeping in the evening, the day people will be more spiritual, work, and learning will also be more efficient, and sleep well, good health is also good.
Whether you can get up early, pay more attention to your sleep quality!
Reference material:  affects earlyGeometric variation in early | Nature – Newsletter. Nature Natural Research .2019.1.30
 Early getting up, do not necessarily fit you! The body has its own “Best Symposium”. Life Times .2019.6.11