What time do you go to bed to stay up late? What are the dangers of sleeping less? I'll explain it to you in 1 minute
If we don’t get enough sleep for a long time, it will hurt us a lot. Therefore, we should try our best to develop a good habit of going to bed early and getting up early.
So, what time do you start going to bed and how many hours is better? How should people who have been sleeping poorly for a long time sleep on the bed?
What is the normal time to fall asleep?
In fact, there is no standard answer to this, because the key to sleep quality lies in deep sleep, to see whether fatigue is eliminated and whether energy is strong, rather than simply measured by the length of sleep time.
Generally speaking, from the early morning to 3 o'clock at night, the sleep period is relatively heavy, but because you can not enter deep sleep at once, there is a transition period in the middle, usually 1~1.5 hours, so the reverse push It is best to go to bed between 22:30 and 23:00.
As for sleeping for a few hours, generally speaking, if you are younger than 12 years old, it is recommended to sleep for about ten hours a day.
And if you are over 12 years old and less than 30 years old, it is recommended to sleep for about eight hours a day.
People over 30 years old and younger than 60 years old are recommended to sleep for about seven hours a day.
For the elderly over 60 years old, it is recommended to sleep five or six hours a day.
It is mainly recommended that everyone develop a more regular sleeping habit, and then have a stable biological clock, otherwise the harm caused by lack of sleep will be relatively large.
The dangers of sleep deprivation
Lack of sleep will accelerate the rate of skin aging. If this is the case for a long time, the skin will become dull, dark circles will appear, and fine lines will appear.
Insufficient sleep will increase the risk of death. A survey has found that those who have been sleeping for about seven hours, if suddenly reduced to five hours or even less, the chance of dying from diseases increases nearly doubled.
Lack of sleep will also affect people's memory, because there is a region in the brain called "sharp ripples", which is specially responsible for consolidating memory, and most of the time it only appears when people are in deep sleep, so if Often, not getting enough sleep can impair concentration, alertness, concentration, reasoning, and problem-solving.
If a person who has been sleeping poorly for a long time, how should he sleep on the bed?
First of all, go to bed and prepare to go to bed. After going to bed, try not to do things that have nothing to do with sleep, such as playing with mobile phones, watching TV, reading books, etc., which are not conducive to sleep.
Secondly, don't sleep for too long during the day, just take a lunch break, otherwise it will affect the quality of sleep at night.
Then, if there is something in your heart, it is best to solve it before going to bed, otherwise it will affect the quality of sleep. Many times, when we toss and turn in bed and can’t fall asleep, we are dominated by negative emotions. We can talk to someone or listen to songs. Think about it Good things, calm down.
Furthermore, you can do physical exercise properly. Exercise can not only release stress and enhance immunity, but also make the body fatigued, which in turn affects the mind, causing fatigue. After seeing the bed, you will want to lie down and be beautiful. of sleep.
Finally, keep a quiet sleeping environment. If it is too noisy, it will not work. Then when buying the bed, you must choose the one that suits you, not too soft or too hard, which is not conducive to sleep, and the pillow should not be too high. .
That's all for today's introduction. I hope it can help those in need. I wish you a good night's sleep today.