During the Spring Festival, many people will turn on the mode of going to bed late and waking up late and catching up on sleep during the holidays. As the saying goes, "if you can sleep, you are still young", but do you feel full of energy when you wake up? In fact, many people have had the experience of getting more tired the more they sleep, what is the reason for this? How to properly "catch up on sleep" after going to bed late during the Spring Festival holiday? For this reason, the reporter interviewed Chen Suzhen, the attending physician of the Department of Psychosomatic Medicine of Zhongda Hospital Affiliated to Southeast University, to see what the experts said.
1. Why do you sleep more and get more tired?
Chen Suzhen introduced that everyone has a "biological clock" in the body that can regulate sleep, which will signal the cells of the whole body through some neurotransmitters, so that the body is in the same rhythm. "In general, nighttime sleep goes through 4 to 6 cycles. If you suddenly sleep for too long, it is equivalent to getting rid of the original 'biological clock' and sending another rhythm signal to the body. Especially during the day, because of the circadian rhythm (biological clock), the brain may no longer give the body sleep instructions, and sleep may be very light at this stage, which is similar to jet lag, which in turn affects the quality of sleep. "In general, because of the change of the original "biological clock", even if you sleep for a long time, you may be very tired when you wake up.
In the same way, the lunch break should not be too long, it is generally recommended to have 20 to 30 minutes. "Because sleep is structured, you will be in a light sleep period when you first sleep, enter a deep sleep period after a while, and enter a rapid eye movement sleep period after a while. Generally, about half an hour, it is not likely to enter the deep sleep stage, at this time people will wake up more relaxed, but the lunch break is too long, and suddenly pull back from the deep sleep stage to real life, people feel uncomfortable. "In addition, new research has shown that taking too long a lunch break is more likely to develop Alzheimer's disease." Therefore, it is not recommended to blindly prolong the sleep time. ”
2. How long does it take to sleep every day?
Everyone's sleep needs are different. "No matter how long you sleep, it mainly depends on whether you are full of energy and physical strength the next day. Some people who need to sleep for a long time are not enough to sleep for 8 hours a day, and they are very sleepy after waking up, so they need a longer sleep time to recover their strength; For those who need short sleep, 6 hours of sleep a day is enough, and if you have to sleep for 8 hours, you will be uncomfortable because of excessive sleep. Chen Suzhen said.
According to experts, current research shows that for most people, the optimal sleep duration is 7 hours. Sleeping less than 5 hours can significantly shorten life expectancy and affect health; Sleeping too long for more than 9 or 10 hours is also not good for your health, and may also affect the progression of Alzheimer's disease. Chen Suzhen also reminded that the sleep duration of teenagers and ** is also different. "As people age, the need for sleep decreases. Generally, babies should sleep 20 hours a day, children (elementary school students) should ensure about 9 hours, junior high school students are generally recommended to sleep 8 to 9 hours, and adults sleep 7 to 8 hours. ”
3. Is it useful to turn on the "make-up sleep mode" during the holiday?
In the short term, it is helpful to relieve the fatigue caused by lack of sleep by catching up on sleep; However, if there is a long-term lack of sleep and cognitive decline, such as difficulty concentrating, low work efficiency, memory impairment, etc., then temporary sleep is not very helpful. Chen Suzhen said that there are also people who like to calculate the lack of sleep time every day, such as sleeping 6 hours a day, then there is a lack of 1 hour a day, and you have to make up for 5 hours a week, counting the weekend sleep time, you may sleep more than 12 hours a day. "It's undesirable and tends to disrupt the biological clock. Generally, even if you make up for sleep during the holidays, it is recommended to go to bed a little earlier at night, get up later in the morning, and sleep 8 to 9 hours a day. If you still feel sleepy during the day, you can take a lunch break and sleep for about 30 minutes. ”
4. Does "going to bed late and getting up late" count as staying up late?
Many people think that staying up late is an initiative to go to bed late, but if you go to bed late and get up late, does it still belong to staying up late to ensure a certain amount of sleep? Chen Suzhen said that there is no definitive conclusion at present. In her opinion, sleep depends on the length of time and whether it is regular. "If a person takes the initiative to go to bed late because of work and other reasons, but the next day is also late, he can ensure 7 or 8 hours of sleep every day and last for more than a month, such a regular sleep cycle is actually the same as our normal sleep structure, it looks like sleeping late, but the entire sleep structure has not been significantly damaged, and the impact on the body will not be particularly large. "Of course, from a health point of view, if conditions permit, it is still recommended that everyone go to bed early and get up early, which is also more in line with our physiological needs.
5. Can't sleep vs actively stay up late, which is more harmful.
First of all, it needs to be clear that whether it is actively staying up late or insomnia, it may lead to long-term poor sleep quality, which will cause certain damage to the body. "If you have to compare, the risk of not being able to sleep is greater, because insomnia is often accompanied by emotional problems, such as stress, depression, anxiety, etc., and many self-harm and suicide behaviors will be carried out at night, because at this time people are more vulnerable, and the people around them are asleep, and they can't sleep, and they are prone to risky sexual behaviors. Chen Suzhen said that insomnia in people of all ages is very common in clinical practice, and everyone should pay attention to it. Once you have sleep disorders, you should go to the hospital in time and seek professional help. In particular, it is not allowed to use sleeping pills indiscriminately, and the use of drugs under non-professional guidance may cause drug dependence and addiction in the long term.
Be a little healthier].
This Spring Festival holiday, how to have a good night's sleep.
During the Spring Festival holiday, it is common for relatives and friends to get together, rarely rest, eat and drink, and have day and night reversed. How to "remedy" the inevitable stay up late? How do you get quality sleep throughout the holidays? Chen Suzhen gave four suggestions:
1. Try to maintain a regular schedule and rest; If you can't avoid staying up late, try to ensure that the quality of sleep at night is higher, and the sleep time is appropriately extended during the day, but do not sleep until noon, and when you are sleepy during the day, you can take a proper lunch break.
2. Try to eat and drink less before going to bed; Try not to overeat before going to bed, too full and too greasy will affect sleep; At the same time, drink less alcohol and beverages, alcohol and caffeine, etc., can make people excited, making it difficult to fall asleep.
3. Ensure a comfortable sleeping environment; Ensure that the sleeping environment is dark, quiet and comfortable, and you can bring your own eye mask, earplugs, etc.; In addition, do not brush your mobile phone before going to bed, because the light on your mobile phone is a kind of blue light, and the brain will mistakenly think that it is still in the daytime, thereby reducing melatonin secretion and affecting sleep.
4. Relax before going to bed and be active during the day; Before going to bed, you can put on some soothing light ** or white noise, and do some relaxing breathing exercises to help you fall asleep; Don't stay in one position for a long time during the day, such as playing cards, try to move, and sleep at night.
Yangtze Evening News Purple Cow News reporter Wang Menghang.
Proofreading Tao Shangong.