How much does lack of sleep affect physical strength?

We know that sleep is extremely important for brain health. People generally need to have more than 8 hours of sleep, and must ensure high quality. If the sleep time is insufficient or the quality is not high, it will have a bad influence on the brain, and the fatigue of the brain is difficult to recover, which will seriously affect the function of the brain. If you don't get enough sleep or have poor sleep quality, you should increase your sleep time appropriately, such as taking a nap in summer, and try to improve your sleep. According to the general view, sleep is the main way to eliminate brain fatigue. If you don't get enough sleep for a long time or the quality of sleep is too poor, it will seriously affect the function of the brain, and people who are already very smart will become confused. Many people suffer from neurasthenia and other diseases, which are often caused by serious lack of sleep. In short, people spend more than one third of their time in sleep. A good sleep of a political party can regulate physiological functions and maintain the balance of the nervous system, which is an important part of life. Poor sleep, lack of sleep, the next day will be wrong, brain swelling, general weakness. Sleep is closely related to healthy work and study. The following aspects can improve the quality of sleep: * moderate sleep 1. One of our important points is that sleep is indispensable. Many books say that adults usually sleep 7-8 hours a day. Recently, however, Dr. James Maas, an American psychology professor, pointed out that it is not enough for a person to sleep for 6-7 hours at night. His sleep research shows that only eight hours' sleep can make human body function reach its peak. So what is "moderate amount" is mainly based on "mental and physical recovery". Human sleep can be divided into slow eye movement sleep and rapid eye movement sleep. The concentration of rapid eye movement sleep occurs in the final stage of rapid eye movement sleep, such as memory storage, tissue maintenance, information arrangement and new learning and performance, while rapid eye movement sleep usually occurs after the 8-hour sleep period and lasts for about 90 minutes. Although we may not realize it, most of us don't get enough sleep, which not only reduces the quality of life, but also may lead to diseases. In order to make up for this general lack of sleep, Dr. Mas advocated a "nap". This kind of nap means taking a nap for 20 minutes after waking up from a formal sleep every day, which is much better than going to bed early at night. What we particularly emphasize is that although primary and secondary school students say "reducing the burden", they have not relaxed due to various test pressures, and many people obviously lack sleep time. Compared with the past, it is actually open and tense. In fact, it is not worth the loss to the society and the family. We believe that only by sleeping well can we study hard. A good sleep will not hinder your future: sleep time must be guaranteed! * Sleeping environment If you want to sleep well at night, it is very important to pay attention to three appropriate and three bogeys before going to bed. Three appropriate is: take a walk before going to bed. Yan Zi's Book Collection says: "When you are asleep, you can walk a thousand steps around the room, and you will rest from the beginning ... If you cover it, you will be tired, if you are tired, you will think about it, if you move it, you will be extremely peaceful." There should be an environment suitable for sleeping, mainly a quiet bedroom and comfortable bedding. Ventilation is an important condition for a bedroom, because fresh air is more important than anything else. No matter what the outdoor temperature is, you should open the window to get some air before going to bed. Choose a comfortable bed, usually a brown elastic bed with moderate hardness or a cork mattress. Pillows should be moderate in hardness and try to be warm in winter and cool in summer. Have a correct sleeping posture. Generally speaking, it is recommended to lie on the right side, with legs slightly bent, and the body naturally relaxed. One hand is bent on the pillow and the other hand is naturally placed on the thigh. Develop good sleep habits. No matter whether you sleep at night or take a nap during the day, try to sleep and get up at the same time, and holidays are no exception. We should take regular and moderate actions. * Follow the biological clock If we get up on time every day and greet the sun regularly every morning, then your biological clock will run on time. Studies have shown that this is one of the key factors to improve sleep quality. One of the factors affecting the operation of biological clock is body temperature. Studies have proved that the fluctuation of human body temperature has a great influence on the rhythm of biological clock. People's body temperature is easy to drop, which is an effective way to adjust the biological clock by using body temperature. If the temperature regulation is out of control, it will cause the disorder of sleep biological clock. There are many ways to control your body temperature, such as taking a bath before going to bed or doing aerobic exercise for 20 minutes before going to bed, so that your body temperature will drop when you sleep. In short, people will fall asleep on time after forming habits. It is most important for teenagers to develop good sleep habits. The biological clock is not easily broken. Don't stay up late on Saturday and Sunday nights, you can't afford to get up during the day, which destroys your biological clock. * Adjusting Diet We often see that a few people have no subjective feeling of poor sleep after eating a lot of coffee, chocolate, cola, tea and other foods or drinks at night, but experiments have confirmed that their deep sleep will be adversely affected. So don't eat these things before going to bed. In order to get a good sleep effect, there should be the following taboos before going to bed: avoid overeating at dinner. Don't eat before going to bed, so as not to increase the burden on the stomach. Avoid strong tea and coffee. Don't drink strong tea, coffee and other foods at night to avoid affecting normal sleep due to mental excitement or frequent urination. Avoid drinking research has proved that drinking seems to help people fall asleep, but it is actually incorrect. In the process of metabolism, wine will release a natural stimulant, which will destroy our sleep in the middle of the night. Noise Many young friends are used to this harsh environment because they are often exposed to some kind of noise. This is not good for our sleep, and it will reduce our intensive sleep time. Therefore, the sleeping environment should try to avoid noise interference. In addition, for people who are prone to insomnia, they only sleep when they are sleepy. The result of going to bed early is often "haste makes waste", which will only aggravate psychological pressure. Someone has done such an experiment. In some cases, staying up late and getting up early can reduce sleep time and improve sleep quality. * Sleep time If you want to improve the quality of sleep, you must pay attention to sleep time; The time to sleep well is from 9: 00 pm to 1 1 pm, from noon to 12 pm, and from 2 am to 3: 30 am. At this time, the human body's energy drops, the reaction is slow, the thinking is slow, and the mood is low, which is conducive to the human body's transition to slow-wave sleep and entering a sweet dream. What kind of sleep is the best? Sleep should be an unconscious state of pleasure. Even if you only sleep for a short time, you can get up the next day with great energy, which means that your sleep' quality' is good, but if you still feel tired after sleeping for a long time, it means that your sleep quality is poor. Modern medical scientists have confirmed that dietotherapy is the best way to treat insomnia, which is superior to sleeping pills and has no side effects. Here are a few examples to try: (1) A tablespoon of vinegar, poured into a cup of cold boiled water, can hypnotize and sleep soundly. (2) For people who often suffer from insomnia, it is effective to cook porridge with lotus seeds, longan, lily and glutinous rice (millet). (3) Those who suffer from insomnia due to blood deficiency can often take lotus root powder, or simmer lotus root with small fire and add honey to eat it in moderation; You can also use longan pulp 10g, 5 red dates and steamed eggs 1 piece, once a day 1 time. (4) For those with guilty conscience, excessive sweating and insomnia, cut a pig heart, add 25g of ginseng and 25g of angelica, steam together, remove the medicine, eat pig heart and drink soup, and the effect is good. (5) Insomnia caused by hypertension, 50g of banana root and 0/00 g of lean pork can be hypnotized. (6) palpitation and insomnia patients, take 50g of banana root and 0/00g of lean pork, and cook them together, so that they can fall asleep. (7) Patients with neurasthenia and insomnia should take a tablespoon of lettuce pulp and dissolve it in a glass of water. Because this milky white juice has the effect of calming the nerves and has a certain hypnotic effect. (8) Eat an apple before going to bed. Or put a peeled or cut citrus on the bedside table, so that people with insomnia can smell its fragrant smell, which can calm the central nervous system and help them fall asleep. (9) Mash an appropriate amount of onion, put it in a bottle and cover it. Put it on the pillow before going to bed and smell it. I usually fall asleep after a while. Ten ways to improve sleep quality 1. Stick to a regular routine and don't stay up too late on weekends. If you go to bed late on Saturday and get up late on Sunday, you may lose sleep on Sunday night. Don't eat or drink before going to bed. Eat a small amount of dinner about two hours before going to bed, and don't drink too much water, because going to the toilet at night will affect the quality of sleep; Don't eat spicy and greasy food at night, because these foods will also affect sleep. 3. Stay away from coffee and nicotine before going to bed. It is recommended not to drink coffee eight hours before going to bed. 4. Choose exercise time. Afternoon exercise is the best time to help sleep, and regular exercise can improve the quality of sleep at night. 5. Keep the room temperature slightly cool. A little lower temperature in the bedroom helps you sleep. 6. Sleep at night. Taking a nap during the day may lead to sleep deprivation at night. The sleep time during the day is strictly controlled within 1 hour, and I can't sleep after 3 pm. 7. Keep quiet. Turn off the TV and radio, because silence is very beneficial to improve the quality of sleep. 8. A comfortable bed. A comfortable bed provides you with a good sleeping space. Besides, you should make sure that the bed is spacious enough. 9. Take a bath before going to bed. Taking a hot bath before going to bed helps to relax your muscles and make you sleep better. 10. Don't rely on sleeping pills. Always consult a doctor before taking sleeping pills. It is recommended that you take sleeping pills for no more than 4 weeks. Finally, experts remind you not to stress yourself when you are insomnia, because stress will keep you awake. Many things will affect the quality of sleep. Dr. holger Hein, Dean of Dorf Sleep Disorder Treatment Hospital in Grosshans, Germany, put forward six good suggestions to improve sleep quality. Keep your feet warm: The results show that women with cold feet have worse sleep quality than women with comfortable and warm feet. Dr. Hein suggested wearing thick socks to sleep. Don't open the window: allergic substances and noise that affect sleep enter the bedroom through the open window. Hein suggested: close the window and sleep. Don't clean at night: Sprays and chemical cleaners used to clean rooms may irritate the respiratory tract, thus affecting sleep. Hein suggested cleaning the bedroom only in the morning. Only tulips can be put in the bedroom: there can't be flowers in the bedroom, because it will cause allergic reactions. Hein suggested that only tulips are allowed in the bedroom, and tulips will not cause allergic reactions. Wipe off cosmetics: sleeping with cosmetics can cause skin inflammation. People who wear perfume at night should consider the possibility of asthma. Sleep more 15 minutes every day: Dr. Hein mentioned a new scientific research achievement: women need more 15 minutes of sleep than men. Good sleep is an effective health care method to reduce pulse rate and improve immunity. -Advocate sleeping at noon, because "noon" is the time when the human body closes the yin and yang, which is conducive to the nourishment of yin and yang. Especially at noon, it is the heaviest time of the day. According to the theory of Huangdi Neijing, "Yin Qi is full to cure insomnia", so it is the easiest time to fall asleep at this time, and the sleep quality is the best. That is to say, according to the theory of meridian sleep, it is best to fall asleep at night 1 1. Because at this time, rest can nourish yin best and sleep best, which can get twice the result with half the effort. Some old people go to bed as soon as it gets dark, and they have to do this when they are weak, but it is unnecessary when they are in good health. Just take a nap for 30 minutes at noon during the day (1 1 o'clock ~ 13 o'clock), because it is "sunny" time and the sunshine is strong, so the work efficiency is the best. -slow down the breathing rhythm before going to bed. Before going to bed, you can sit quietly, take a walk, watch slow-paced TV and listen to slow-paced music to make your body gradually quiet. Quiet is cloudy, full of yin is sleepy. The best way is to do static qigong in bed for a few minutes, which can keep your mind inside. After you fall asleep, your sleep quality will be the best. —— You can eat something that nourishes the heart yin before going to bed, such as rock sugar lotus seed soup, millet red jujube porridge, lotus root powder or longan meat water ... Because people are still working hard after sleeping, the heart is the hardest of the five internal organs, so properly nourishing the heart yin will help health. -soak your feet with warm water before going to bed. It is best to soak your feet with warm water before going to bed, and if possible, it is supplemented by foot massage, because it can promote the intersection of heart and kidney. The intersection of heart and kidney is fire and water ji ji, which promotes the combination of yin and yang. Yin and Yang embrace each other, and sleep certainly plays the best role.