How much sleep is too little?At present, there is a relatively unanimous view: YesThe recommended amount of sleep for adults is 7-9 hours, whileLess than 6 hoursSleep will be defined as:Lack of sleep
Sleep less than 6 hours, the body will have a physical ?
Not getting enough sleep is not just about getting worse in mood and worse physical state, the sooner you know these 5 truths about not getting enough sleep, the better.
It's easier to gain weight
Studies have found that sleep deprivation can lead people to choose to eat more junk food (snacks high in sugar and salt).
A meta-analysis of ** also showed that:A 1-hour decrease in sleep time per day was associated with a 0-plus BMI35 kg/㎡, that is, for a person who is about 170 centimeters tall, it is equivalent to about 2 pounds of weight.
If you want to keep in shape, don't toss anymore!Isn't it nice to go to bed early?
Predisposed to more chronic diseases
Lack of sleep not only causes some short-term physical symptoms, but also damages the immune system and makes people more susceptible to illness.
Numerous research findingsSleep deprivation can lead to a greatly increased risk of diabetes, cardiovascular disease, stroke, and depression
In addition, if you don't sleep well, Alzheimer's disease (commonly known as Alzheimer's disease) will come to your door in minutes.
People with Alzheimer's disease have a large accumulation of tau components (a protein found in neurons) in their brains.
This accumulation can begin decades before Alzheimer's disease symptoms appear.
In young men, the level of tau in the blood also increases by 17% after not sleeping well in a night, which is several times higher than in those who sleep well.
: Unresponsive
During sleep, the brain helps strengthen memory, and sleep deprivation reduces the ability to Xi learn new things by 40%.
Sleeping less than 6 hours for two weeks in a row is equivalent to a person staying up all night for 2 nights in a row.
People who slept less than 6 hours per night for two weeks, although they felt they were doing well, performed just as badly on cognitive and response tests as people who didn't sleep for two consecutive nights.
Isn't this like a drunk person saying he's not drunk?
: Accelerates aging
It was found that 33 mothers were found to have a biological age at 6 months postpartum compared to mothers who slept 7 hours or more per nightMothers who sleep less than 7 hours have a biological age 3 to 7 years older.
That is, the lack of sleep after giving birth is solid enough to make mothers 3 to 7 years older.
Can you catch up on sleep after staying up late?
If you don't get enough sleep on weekdays, wouldn't it be nice to make up for it on weekends?
Some studies have asked experimental volunteers to have a normal schedule for the first 4 days, reduce sleep by 30% in the next 10 days, and sleep as long as they want for the remaining 7 days.
But after the results came out, the researchers were pessimistic and found that after 7 days of catch-up sleep, attention, memory, motor and neurophysiological responses still did not fully recover, which was much worse than normal.
Don't even think about making up for it all after staying up all night!It's better to go to bed early.
If you can't sleep, try these 2 methods
An action allows you to fall asleep faster, hold your little finger against your earlobe, and put down the other fingers naturally, and the point where your middle finger is pressed is the sleeping point.
Pressing the sleeping point will cause a feeling of soreness, and after pressing for a while, you will feel drowsy.
Two drinks to help you get a good night's sleep, including milk, some foods contain L-tryptophan, a substance that can promote the secretion of melatonin and help the body feel sleepy. Drinking about 200 ml of milk 1-2 hours before bedtime can play a role in promoting sleep.
In addition to milk, there is also a "secret**" Xuanchen tea that helps you sleep. This tea relaxes our mood and brings us a good night's sleep.
5 grams of daylily (that is, we often call daylily) plus 3 grams of tangerine peel wash and drain, add 300 ml of boiling water, cover and soak for half an hour, and drink 3-4 times a day instead of tea.
It should be noted that when making tea, you should choose steamed and dried yellow flowers, and you must not use fresh yellow flowers. In addition, people who are allergic to goldenrod are not suitable for taking this tea.
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