Have you ever heard the theory that "adults need to sleep 8 hours a day to get the right amount of sleep?" "Sometimes, however, you may find that even if you get enough sleep for eight hours, you still wake up the next day feeling sleepy and tired. What Jeleco wants to tell you is: how is the sleep, not the time, but the quality!
Some expert studies have confirmed that a sleep cycle is 90 minutes, and the quality of sleep is not measured by hours, but should be adjusted in a cycle of 90 minutes, and it is enough to maintain 4-5 sleep cycles a day. So it's not that the longer the sleep, the better the quality; If the body sleeps for too long, it will disrupt the physiological rest period, the more people sleep, the more tired they are, the brain lacks fresh oxygen replacement, the excitability of the cerebral cortex decreases, and at the same time, it is easy to make people listless and sleepy at the same time.
Such "junk sleep" should not exist all the time, only the right sleep can bring health to the body. So, how do you get rid of the "junk sleep" that gets sleepier the more you sleep? Jeleco summed up the following points:
1. Find your own biological clock: Everyone has a different physical condition and has their own life.
The biological clock of each person at different stages will also be different. Therefore, it is not a problem to find your biological clock at this stage, follow your body's natural circadian rhythm, and have a relaxing sleep. If you always force yourself to go to bed early and get up early, it will affect the original circadian rhythm and destroy the inherent biological clock.
2. Reasonable diet: Eat a balanced daily diet, eat less spicy and stimulating food, and try not to drink strong tea, caffeine or alcoholic beverages after 5 p.m., these ingredients are easy to make people feel high; We should eat more foods that can help regulate the biological clock and sleep, and the substance that helps sleep is melatonin, so we can consume foods rich in melatonin or high in tryptophan that can synthesize melatonin through chemical reactions in the human body, such as bananas, tomatoes, corn, etc.
3. Moderate exercise: Moderate exercise can promote the secretion of substances that inhibit excitability in the human brain, promote deep sleep, and quickly relieve fatigue. However, excessive exercise before going to bed will excite the brain, which is not conducive to improving sleep quality, so avoid high-intensity exercise 1 hour before bedtime.
4. Deep breathing: Deep breathing is often used for relaxation, and simple and effective deep breathing can quickly help us calm down. Take a deep breath, inhale for 5 seconds, then hold your breath for 5 seconds, and finally exhale, repeating 3 times. This action produces endorphins, which are relaxing substances that calm the brain as quickly as possible.
5. Psychological adjustment: Behind insomnia, there are often some psychological-related problems. When necessary, it is also necessary to pay attention to whether there are psychological causes of insomnia, and seek professional psychological counseling in time to solve existing psychological problems or psychological conflicts, and adjust anxiety and fear.