Sleep is one of the most familiar activities in our daily lives. About one third of a person's life is spent in sleep. When people are in a state of sleep, it can make people's brain and body rest, rest and recovery, and help People's Daily work and study. Scientific improvement of sleep quality is the guarantee of people's normal work, study and life.

Mental fatigue is reflected in too many stimulus connections to be processed or solidified, and people instinctively store restlessness, tension and anxiety for stimulus connections. Sleep plays a role in digesting these stimulus connections, which is manifested as relieving fatigue. Poor sleep quality refers to the phenomenon of insufficient shielding or insufficient sleep time to fully digest the stimulation connection. Lethargy is a pathological condition of too much shielding for too long. These are signs of inadequate neural control. During sleep, due to the weakening of active activities, people's physical strength is also restored accordingly.

No matter what stage of human development, sleep is so important for us. However, in today's society, too many people have sleep problems, insomnia, low sleep quality obstacles frequently appear. So how can you get a healthy night's sleep? First we need to understand what real sleep is.

Depth of sleep

It is generally measured by decreased physical activity and decreased sensory sensitivity. In addition, some physiological indicators, especially the threshold of arousal, also indicate that the third and fourth phases of the slow wave phase are periods of deep sleep. As for the depth of heterogeneous sleep is difficult to determine, because it is the expression of muscle tension relaxation, and often appear the whole body and face, finger muscle twitch; In terms of sensation, it is difficult for the sleeper to wake up from an unrelated stimulus, but it is easy to wake up when the stimulus has a special meaning or is related to the content of his dream. These contradictions suggest that an active process takes place in the brain during anomalous sleep that cuts it off from extraneous stimuli. If the activity of the autonomic nervous system is judged according to the strength, the out-of-phase sleep is closer to the awakening state, such as waking up the sleeper at this time, he will say that he is asleep; On the other hand, if you wake him up in the slow wave phase, you are said to be asleep. It is speculated that this subjective sleep consciousness may be related to his dreams. To sum up, the precise measurement of sleep depth is difficult, and the current trend is to treat out-of-phase and slow-wave phases as two separate states.

Some autonomic nerve activity changes with the development of sleep, and seems to have little to do with the two phases. For example, the body temperature gradually drops from sleep, reaches the lowest point in 5-6 hours, and then gradually rises again. It has been suggested that oral material can still be learned while asleep, but EEG analysis has proved that the sleeper is actually in a hazy state. Somniloquy most often occurs in stage 2 of slow-wave sleep, while sleepwalking invariably occurs in stage 4 of slow-wave sleep, and neither is generally related to dream content.

The average newborn sleeps 16 hours a day, and the sleep time of infants is gradually shortened to about 9 to 12 hours at the age of 2. The sleep time of adults varies from person to person, usually ranging from 6 to 9 hours, and it is generally believed that 7 and a half hours is appropriate. But older people often sleep as little as six hours. According to the analysis of EEG, the anomalous sleep of newborns accounts for about 50% of the total sleep time, and soon after falling asleep into the anomalous period, adults account for about 20%, and the elderly are less than 20%. In adults, anything less than 15% or more than 25% of sleep is considered abnormal. Similarly, slow wave phase 4 also gradually decreases with age. As for the cycle replacement of sleep and wake, newborns are about 5-6 times a day, infants are gradually reduced, and school-age children sleep about 1-2 times a day. Some old people return to the habit of sleeping several times a day.

Improve sleep quality

To get a good night's sleep, pay attention to the following factors:

If you wake up at the same time every day and are in the morning sun at the same time every day, even on weekends, then your body clock will run on time, which is one of the most critical ways to improve sleep quality. Body temperature fluctuations related to light also affect human biorhythms. Drowsiness comes when the body temperature drops. Sleep disorders occur when body temperature regulation is out of control. Take a bath before going to bed, you can do 20 minutes of aerobic exercise before going to bed, and your body temperature will drop when you sleep. Some people who consumed large amounts of coffee, chocolate, cola and tea did not feel poor sleep subjectively, but experiments confirmed that their deep sleep was affected. Alcohol can help you sleep, but when it's metabolized, it releases a natural stimulant that disrupts sleep in the second half of the night. Noise People are often exposed to some kind of noise, and after a long time they get used to this environment, but it will reduce the time of deep sleep, so they should try to avoid noise interference.

In addition, for people who are prone to insomnia, they should go to bed when they are sleepy, the result of going to bed early is often "haste makes waste", which will only increase psychological pressure, in some cases, go to bed late and get up early, reduce sleep time, but it is conducive to improving sleep quality.

Normal bedtime

1. Normal people sleep 8-10 hours.

2. 10 am -- 2 am for beauty sleep.

3. Staying up late for a long time, even if you sleep for 8 hours, it will be easy to endocrine disorders in a few years, and the physiological clock will be messed up

4. It is best for children to go to bed before 8:30 PM, because of the needs of the body clock

5. Teenagers should go to bed around 10:00 p.m

6. As for those who love beauty, they should go to bed before 2:00 a.m. (bedtime before 12:00 midnight is best) because the skin metabolizes before 2:00 a.m

7. Old people should sleep better between 9:00 and 10:00 in the evening.

There is also: 12:00 at night must go to sleep, everyone's body has a physiological clock, at different times with different physiological work and rest mission, don't easily ignore oh!

Clock description

00:00--01:00 Light sleep period - many dreams and sensitive, physical discomfort is easy to wake up at this time.

01:00- 02:00 Detoxification period - when the liver is active to eliminate toxins, the body should be put to sleep, so that the liver can complete the role of metabolizing waste.

03:00- 04:00 dormant period - the most vulnerable moment for severe patients, often patients die at this time, it is best not to stay up late more than this time.

09:00- 11:00 essence - This is the best time for attention and memory, and the best time for work and study.

12:00- 13:00 lunch break - it is best to sit still or close your eyes to rest and eat again, do not drink at noon, easy to get drunk and hurt the liver!

14:00- the peak of 15:00 - is the ultimate time for analysis and creativity to come into play!

16:00- 17:00 low period - the stage of physical weakness, it is best to add fruit to satisfy cravings, to avoid obesity caused by hunger and gluttony.

17:00- 18:00 loose period - At this time, the blood sugar is slightly increased, the smell and taste are most sensitive, may wish to prepare dinner to boost the spirit.

19:00- 20:00 Break period - It is best to take a walk or shower for 30 minutes after a meal to relax and relieve the fatigue of the day.

20:00- 22:00 Night practice period - This is the peak period of evening activities, it is recommended that you make good use of this period for consultation, learning and other activities that need to be thoughtful.

23:00- 24:00 night sleep period - After the town day busy, this time should relax into the mood to sleep, do not let the body overload, it can not be worth the loss oh!

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