Nowadays, not only middle school students who are nervous about their studies, busy adults, but even children and the elderly have different degrees of sleep disorders, which are not only caused by psychological factors, but also can not be ignored. The important fact is that the quality of sleep is related to health and quality of life. Now, let's talk about human sleep and health.
(A) the exact definition of sleep
With the changes of the times, it has different connotations. After research in recent years, modern medicine generally believes that sleep is an active process, sleep is a necessary rest to restore energy, and there is a special center to manage sleep and awakening. When sleeping, the human brain only changes the working mode, so that energy can be stored, which is conducive to the recovery of spirit and physical strength; Proper sleep is the best rest, which is not only the basis for maintaining health and physical strength, but also the guarantee for achieving high productivity.
(2) the standard of sleep
Sleep is the most important physiological need of human beings, and one third of people's life is spent in sleep. Good sleep quality is an important guarantee for people to eliminate fatigue and restore physical strength, and it is extremely critical to human health. Too little or too much sleep will pose a certain threat to human health, and sleep disorder is a very common phenomenon.
Traditionally, everyone should sleep for 8 hours every day. If it is more than or less than 8 hours, it is too much or too little sleep. In fact, 8 hours is only a rough measure, and the sleep time required by individuals varies greatly. If a person only sleeps about 6 hours a day for a long time, but he is still full of energy and has no discomfort the next day, then this time is enough for him. The length of sleep is like a person's food intake, and there is no uniform standard. Everyone may have experienced occasional insomnia or occasional sleepiness. As long as some objective reasons can be found, it can't be considered abnormal. In a person's life, the demand for sleep time is different at different ages: infants need the longest time; With the increase of age, sleep time is gradually shortened; It is stable at about 8 hours a day in adulthood; In old age, many people's total sleep time is prolonged.
(C) the role of sleep
As a necessary process of life, sleep is an important link for the body to recover, integrate and consolidate memory.
The role of sleep mainly has the following aspects:
1. Eliminating fatigue and restoring physical strength: During sleep, the gastrointestinal tract and its related organs synthesize energy substances of the human body for use in physical activities. In addition, due to the decrease of body activity, the basal metabolic rate is reduced, so that physical strength can be restored.
2. Protect the brain and restore energy: Because the oxygen consumption of the brain is greatly reduced during sleep, it is beneficial to the energy storage of brain cells. So sleep is good for protecting the brain and improving brain power.
3. Enhance immunity and restore the body: Under normal circumstances, the human body can produce antibodies against various invasive antigen substances and remove them through immune reaction, thus protecting human health. At the same time, sleep can also accelerate the self-healing of various tissues and organs, which is conducive to the removal of diseases.
4. Promote growth and development: Sleep is closely related to children's growth and development. The baby's brain continues to develop for a long time after birth, and it is inseparable from sleep; Moreover, children's growth increases rapidly during sleep, so it is necessary to ensure children's adequate sleep and ensure their growth and development.
5. delay aging and promote longevity: human life is like a burning flame, which can only be continued if it burns regularly; Fever is low, life expectancy is shortened, and he dies young. Regular sleep time can make the flame burn smoothly, so it can delay aging and ensure longevity.
6. Protect people's mental health: poor sleep for a short time will lead to inattention, and long-term will cause abnormal thinking.
7. Conducive to skin beauty: During sleep, skin capillary circulation increases, and its secretion and clearance processes are strengthened, accelerating skin regeneration, so sleep is conducive to skin beauty.
(4) Sleep status
Proper sleep is the best rest and the foundation of keeping healthy and physical strength.
Experts believe that in order to sleep comfortably and stably, five conditions must be met in principle: First, light. It is best not to see any light when sleeping, and you should choose soft or dark curtains. The second is the temperature. It is ideal to keep the indoor temperature at 22℃. In winter, 19℃ is suitable. The third is air. Indoor air should be kept fresh. The fourth is diet. Don't eat too much food before going to bed. The fifth is the environment. Quiet should be kept in the bedroom.
(5) Factors affecting sleep
1. supine-when sleeping, the body bends sideways, so the essence will not disperse, and stretching activities will lead to blood circulation when you wake up. When lying on your back, your body is uncomfortable, your muscles can't relax, and your hands are easy to put on your chest, which leads to many nightmares and affects your breathing and heart.
2. Worry-messy or anxious thoughts before going to bed can easily cause insomnia and affect health.
3. Anger-any emotional change will cause qi and blood disorder, leading to insomnia and even illness. So don't get angry before going to bed.
4. Eating-Eating before going to bed will increase the burden on the stomach, which will not only affect sleep, but also cause harm to the body. If you need to eat, you should have a rest before going to bed.
5. Lights-turning on the lights to sleep will be harmful to human health. Electric light will disturb the natural balance of the human body, make the body temperature, pulse and blood pressure uncoordinated, make the spirit unstable and make it difficult to fall asleep. It's easy to wake up after sleeping.
(6) Sleep disorder
Sleep disorder mainly refers to pathological sleep too much or too little. But the former is rare, while too little sleep (insomnia) is very common. Insomnia means that the quantity (time) or quality (depth) of sleep can't meet the needs of the body. Insomnia caused by psychological, physiological or environmental factors is called secondary insomnia. There are still a few insomnia with no clear reason, which is called primary insomnia. Too much sleep means that you can't help falling asleep when you shouldn't, not because of lack of sleep at night. Abnormal sleep behaviors include night terrors, nightmares and sleepwalking. Sleepwalking mostly happens in slow-wave sleep, and there is no experience of dreaming at this time, so it is not appropriate to call this situation "sleepwalking" in the past.
Although insomnia is not a serious disease, serious sleep disorders will still affect health.
The most important sleep disorder is sleep quantity disorder, which is characterized by too little or too much sleep, rare apnea, and behavioral disorders such as night terrors, nightmares and sleepwalking. Because sleep is a physiological process that everyone goes through every day, sleep disorder is also a very common phenomenon.
(7) Sleep and disease
Poor sleep will reduce immunity and resistance, aggravate the original disease in severe cases, and even induce other diseases.
In the dead of night, if you can't sleep over and over again, you can take self-hypnosis to sleep peacefully.
A pillow that is too soft has a large compression area on the scalp, which is not conducive to blood circulation, so it is best not to choose a pillow that is too soft.
People have long been accustomed to insomnia, grinding teeth, lethargy and even snoring, which can directly induce diseases such as heart, blood vessels, nerves, kidneys and sexual function.
(8) Health comes from sleep.
"Health comes from sleep" is a new viewpoint put forward by medical researchers according to the latest achievements of sleep research in recent years. Long-term lack of sleep and insomnia will bring a series of physical damage, including decreased thinking ability, decreased alertness and judgment, low immune function, endocrine disorders and so on.
The research team led by Professor Berridabi, an immunologist at the University of Florida, conducted a series of studies on the relationship between sleep, hypnosis and human immunity. The results showed that after hypnotic intervention, T lymphocytes and B lymphocytes in the blood of the subjects increased significantly.
(9) How to face insomnia
1. Don't go to bed until you are really tired, so as not to go to bed too early and toss and turn in bed. If you really can't sleep, get up and do something.
2. Don't take a nap or doze off during the day.
Try to do some sweating exercise during the day.
Don't drink too much tea, coffee and wine during the day. Smokers had better reduce their smoking.
5. Move the clock in the bedroom or bedside to reduce the attention to time.
6. Don't stay in bed during holidays, and work and rest according to normal daily life time.
Eating apples, bananas, pears and other fruits often helps to eliminate fatigue and improve sleep.
Add a spoonful of vinegar and a cup of warm water to drink before going to bed, which will help you fall asleep.
(10) There are ways to prevent insomnia.
1. The environment is good and you sleep soundly. Do not put green plants and flowers in the bedroom; The optimum temperature of the bedroom is 18-22 degrees Celsius; The color of the bedroom wall is mainly light, light green and red are taboo for anxiety insomnia, while negative and dim colors such as blue and gray should be avoided for depression insomnia. Bedroom curtains are made of thick fabrics, which can block light and sound; It is most suitable to choose a pillow with a height of 15-20cm.
2. Eliminate the influence of bad factors. If insomnia is caused by alcoholism, you should give up drinking.
3. Cultivate good sleep habits and sleep regularly. Don't go to bed with problems. Drink a cup of hot milk or a piece of bread and fruit before going to bed. But avoid anything too sweet, because dessert can make people nervous. Take a hot bath and iron your feet before going to bed.
Don't read books and newspapers before going to bed, so as not to stimulate hearing and vision.
Long-term insomnia, if self-regulation fails, you should seek medical treatment instead of taking medicine indiscriminately.
Conclusion: Sleep and health are extremely important to us human beings, and the relationship between them is inseparable. As high school students, we should correctly understand the relationship between sleep and health, improve the efficiency and quality of sleep, spend more time and energy on study, work and life, and make our life more colorful, meaningful and healthy every day.