70% of Chinese people have poor sleep quality, how is your sleep? suggest you do
Nowadays, people's fast-paced life and life pressure increase, especially in big cities, people are busy all day long, and adequate and high-quality sleep is already a luxury for many people. According to the China Sleep Quality Report released by Huawei Sports Health, Chinese people are accustomed to falling asleep after 12 pm, with an average sleep duration of 6.5 hours. Nearly 70% of them have poor sleep quality, and only 26% of them have deep sleep.
I think that most adults, no matter what the reason, basically have the same feeling when they cannot sleep well.
Both laboratory and clinical studies have shown that the quality and duration of sleep affects all the systems in people's bodies, determining how much we eat, how fast our metabolism is, how fat or thin we are, whether we can beat infectious diseases, how we create Insight and insight, our ability to cope with stress, how quickly we process information and learn new knowledge, our ability to organize and store memories, and even affect our genes. Adequate sleep means at least 7 hours for most people.
Scientists in England have found that a week of sleep deprivation can alter the function of 711 genes, some of which are linked to stress, inflammation, immunity and metabolism. Anything that negatively affects these vital functions of the body can have an impact on the brain. While we may not notice the genetic side effects of poor sleep, we certainly have all experienced other signs of chronic sleep deprivation: confusion, memory loss, brain fog, low immunity, obesity, cardiovascular disease, diabetes, and depression . These conditions are all closely related to the brain alone.
Physiological laws are at the heart of our health. By the time we're six weeks old, we've all established repetitive patterns of behavior that are tied to our day and night routines, which remain unchanged throughout our lives. These rhythms repeat approximately every 24 hours as the sun rises and sets. When our rhythms are out of sync with the 24-hour solar day, we get tired or sick.
If one considers that the regularity of hormone secretion is tied to this cycle, it can be said that the body's natural day/night cycle governs almost everything we do. Just like our body temperature. Body temperature is the result of a combination of hormones in our body. It rises during the day, drops a little in the afternoon, reaches a peak in the evening, then begins to drop in the evening, reaches a trough in the morning and then rises to another peak. Shift workers who sleep irregular hours due to job responsibilities are at higher risk for serious illness. It's true that night shifts hurt people.
In the future, when you feel extremely tired, moody, hungry, dull, forgetful, or even defensive, please check your recent sleep status. To make sure you're getting enough quality, well-rested sleep, here are some tips to help you get a good night's sleep:
Maintain regular sleep habits. Go to bed and wake up at about the same time every week, 365 days of the year. Keep your go-to-bed routine the same, and that includes the time to start getting ready for bed, anything you need to relax and tell your body that it's time for bed. We let our children do this, often forgetting that we should too. These things go a long way in helping us prepare for a good night's sleep.
Identify and control elements that are detrimental to sleep. The range of possibilities is enormous, from prescription drugs to caffeine, alcohol and nicotine. Caffeine and nicotine are stimulants. If you smoke, you should follow this plan to quit smoking because smoking increases various health risks. Avoid caffeine after 2pm. Some people are especially sensitive to caffeine, and it is best to stop caffeine after noon or replace coffee with a less caffeinated beverage such as tea. Alcohol has a sedative effect immediately after ingestion, but interferes with sleep as the body processes it, and an enzyme used to break down alcohol has a stimulant effect. Alcohol also causes the body to release adrenaline and interferes with the production of serotonin, an important brain chemical that initiates sleep.
Reasonable arrangements for dinner time. No one likes going to bed with a full stomach or going to sleep hungry. Find the time slot that works best for you, leaving about 3 hours between dinner and bedtime. Also, watch out for ingredients in your food that aren't easily digested before bed. Everyone's situation is different in this regard.
Eat regularly and eat at set times. If you delay a meal too late, you can shock your hormones, which can affect your nervous system, which in turn interferes with sleep.
Try a bedtime snack. Nocturnal hypoglycemia (low blood sugar levels at night) can cause insomnia. If your blood sugar drops too low, it triggers the body to release hormones that stimulate the brain and tell you to eat. Try to eat a small snack before bed to avoid disturbing sleep quality. Choose foods rich in the amino acid tryptophan, which aids sleep. However, please pay attention to the serving size. A handful of nuts might be just right.
Be wary of imperceptible irritants. You already know that regular coffee can keep you awake, but caffeinated products are everywhere these days. In addition, certain food compounds, such as colors, flavors, and refined carbohydrates, can be irritants, so avoid them as well.
Arrange the bedroom furnishing. Electronic devices that stimulate the brain and eyes should not be placed in the bedroom. Use dim lighting in your bedroom to foster the mood for sleep. Also don't leave clutter in your bedroom.
Use sleep aids sparingly. Occasional use is not life-threatening. But long-term use can cause problems. The goal is to be able to sleep regularly without additional assistance. Blindfolds and earplugs can be used, but it is better to regulate your sleep naturally.
meditation practice. Practice for about 10 minutes before going to bed. Meditation practice, at this time, let the breath take you into your inner body, let your whole body relax, the body is controlled by consciousness, make your mind free from distractions, and let you have a dreamless sleep.