Do you usually sleep well?How can you tell if it's insomnia?Why do I sometimes feel tired after sleeping for a long time?What are some common misconceptions about sleep?How can I get a good night's sleep?Today, let's focus on sleep.
Three criteria for judging insomnia
Insomnia Criterion 1:
Difficulty falling asleep, with more than 30 minutes between lying down and falling asleep.
Difficulty maintaining sleep, with an interval of more than 30 minutes between waking up and falling asleep next time.
Wake up early, wake up more than 30 minutes earlier than usual, and wake up until dawn.
Insomnia criterion two:
These problems are more than 3 days a week.
Insomnia criterion three:
The next day was very uncomfortable during the day.
All of these criteria are met at the same time, and it is called insomnia.
An important reminder: people who don't sleep well are really prone to getting fat!
Sleep can affect fat and thin: people who sleep late, don't get enough sleep each night, or are more likely to gain weight. A study published in JAMA showed that:People who sleep late and sleep less than 6 hours a night are prone to obesity, and a longer period of catch-up sleep during the day does not offset this risk, but significantly increases the risk of obesity, especially abdominal obesity. Compared to those who slept 7 to 8 hours per night, the risk of obesity and abdominal obesity increased by 27% and 16%, respectively, for those who slept 7 to 8 hours per night.
A few myths about sleep
Generally speaking, the sleep time of ** should be 7 to 8 hours, and children need 9 hours, too long or too short may cause sleep disorders.
The optimal sleep duration for different groups of people
Data**: Life Times.
If you have to go to bed late the night before, pay attention to sleep the next day. If there is a condition at noon, you can follow it"Stay up for two hours and take a half-hour nap during the day".The proportion of catch-up sleep. The time spent napping during the day should be calculated as the time spent actually asleep. If you really can't sleep during the day, you should also lie down for a while to replenish your strength. 
Why do you still feel tired after sleeping for a long time?
Sleep quality generally involves sleep staging, i.e., non-eye rapid movement sleep and rapid eye movement sleep, also known as deep sleep and light sleep. If you don't get enough deep sleep, you will still wake up tired, listless, and tired no matter how long you sleep. If a person gets enough sleep, but the quality of sleep is not good, such as a large proportion of light sleep duration, frequent dreaming, snoring during sleep, etc., or staying up late and waking up late, it is also harmful to health.
Young people usually spend 20%-25% of their sleep time in deep sleep, and if they sleep 8 hours a night, they will experience about 4-5 deep sleeps and about 2 hours of deep sleep. Older people tend to sleep for shorter periods of time and have a lower percentage of deep sleep.
Myth 1: Insomnia = insomnia
Almost everyone has experienced insomnia, but it doesn't mean that they have insomnia, they have insomnia. JustWhen the symptoms caused by insomnia persist for more than two weeks and must affect social activities during the day, it can be called "insomnia". This group of people must seek medical attention as soon as possible. So don't label yourself insomnia because of one or two insomnia, the more you care about insomnia, the more likely it is to cause mental tension, which will lead to poor sleep at night.
Myth 2: Sleeping for a long time = sleeping well
It does not mean that sleeping for a long time means that you sleep well, and sleeping for a short time means that you sleep poorly. The length of sleep should not be used as a criterion for judging whether the sleep quality is good. This is because everyone has individual differences, some people may be able to regain their strength and complete the day's activities after 6 hours of sleep, while others may need 8 hours of sleep to recover from fatigue. SoTo judge the quality of sleep, it is necessary to see whether the physical strength and energy have been restored after waking up in the morning, whether the mind has a sense of wakefulness, and whether the work during the day is efficient. When you can answer yes to all of the above, then you are getting a great quality of sleep.
Myth 3: Sleep can be made up
Some people think that it doesn't matter if you don't sleep for a day, and you can make up for it by sleeping a little more in the next few days. And there is a health proverb: "If you don't sleep all night, you won't wake up for ten days." It means that if you don't sleep for one night, even if you sleep for ten days, you can't make up for the loss of not sleeping for one night, so it saysSleep is never made up.
Myth 4: Snoring = sleeping well
Many people think that snoring people sleep soundly, but this is not the caseThe apnea that occurs when snoring can lead to a lack of oxygen to various organs in the body.
A few tricks to help you get a good night's sleep
Sleeping utensils:
The mattress is relatively firm, not too soft and collapsed;Choose a comfortable pillow based on your preference, with a height of about 10cm.
Sleeping position:
It is advisable to sleep in the right decubitus position;If there is pain in the limbs, you should avoid compressing the sore area and lie down.
Sleep time:
It is generally maintained for 7 to 8 hours, but it should vary depending on the individual.
Sleeping Environment:
The bedroom should be dimly lit, and it is recommended to close the curtains;The bedroom should be cool, but not cold, for most people, 183 is the ideal temperature.
Self-training to achieve a regular work and rest:
No matter how long you slept the night before, try to wake up at a basically fixed time, don't lie in bed or fall asleep, and don't get too far off on weekendsJust sleep until the next day to regain your energy, and don't force too much sleepYou can rest during the day, but don't lie down or doze off.
Establish a strong connection between the bedroom bed and sleep:
Don't lie in bed watching TV or playing with your phone;Rest only when you feel noticeably sleepy;If you can't sleep, get up and go to another room.
Avoid overstimulation before bedtime:
Stop active mental activity at least 1 hour before trying to lie down and fall asleep;Consider learning a relaxation technique to practice at night before you lie down and fall asleep.
I wish you a good night's sleep in front of the screen!
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