Health is not just about no disease or illness, but a complete state of mind and psychology and society. One-third of our time is in sleep, so the quality of sleep determines the health and quality of life of the human body. Adequate sleep, a balanced diet, and proper exercise are three health measures recognized by the World Health Organization.
When we are in a sleep state, the body’s metabolism and all physiological functions decrease, and the body is in a protective inhibition state, which can repair the fatigued cells. In addition, during sleep, anabolism is greater than catabolism, storing energy and nutrients for the body, so that people can restore their physical strength and energy to ensure labor efficiency during the day. Good sleep is the foundation for maintaining strength and health. The effect of sleep on maintaining health can be as follows:
Sleep can help the body to eliminate fatigue and restore strength. During sleep, the liver and gastrointestinal tract of the body and related organs can synthesize and manufacture energy substances of the human body for use during activities. At the same time, due to the decrease of basal body temperature, heart rate, blood pressure, respiratory rate and partial endocrine function of the body during sleep, the basal metabolic rate of the body is reduced, energy consumption is reduced, and physical strength is restored. In addition, some hormones are secreted during sleep, such as increased secretion of growth hormone. It can help the body synthesize nutrients such as lipids and proteins, thereby increasing the storage of energy substances in the body.
Sleep can maintain the normal functioning of the brain. In the sleep state, the body’s responsiveness to external stimuli gradually declines, and consciousness gradually loses. The brain’s oxygen consumption is greatly reduced, which is good for brain cell repair and energy storage. In addition, during sleep, the flow rate of the cerebrospinal fluid is increased by about 60% compared with the awake state, and the rate of waste removal by brain neuron metabolism is increased. Good sleep helps maintain the brain’s advanced cognitive functions, making the body energetic, quick-thinking, creative and productive.
Sleep is closely related to children’s growth and development. Compared with adults, children sleep is longer, and newborns can sleep up to 18 hours. Sleep is closely related to the growth and development of children. During sleep, especially during deep sleep, the growth hormone secreted by the pituitary gland in children’s brain is significantly increased, which can promote the growth of bones and muscles of children. In addition, good sleep is also critical to the development of the child’s brain, which can help neurons establish synaptic connections.
Good sleep is essential for the health of the body. Good sleep will improve the body’s insulin resistance and maintain blood sugar levels, reducing the risk of diabetes in the body; Decreased levels of hormones such as dopamine and norepinephrine in the body during sleep help the body maintain normal blood pressure and reduce the risk of cardiovascular disease in humans. In addition, the metabolic waste of neurons in the brain during sleep is cleaned, reducing the risk of senile dementia.
Sleep is especially important for mood regulation. Insufficient long-term sleep can make the human body irritated, irritated and depressed, and increase the risk of mental illness; Good sleep can help people regain energy and maintain a comfortable mood, relieve stress and eliminate bad emotions in people’s lives during the day. Good sleep helps the body maintain a positive and optimistic attitude, which is beneficial to the mental health of the human body.
High-quality sleep can give the body a full rest while synthesizing, repairing and replenishing the number of energy people consume during the day to rejuvenate the body. From the perspective of health care, “three-point conditioning, seven-point maintenance”, “nurturing” refers to sleep, the importance of sleep. So how can we have better sleep?
Turn off the lights when you sleep, adjust the curtains to avoid any light stimulation. Strong light not only affects falling asleep, but also causes easy waking, too shallow sleep, and dreaming. We should keep the bedroom quiet, clean and comfortable, and keep the air fresh.
You should put down your distracting thoughts before going to bed, you can listen to soothing music, relax your mind and body, ease your mood, and help you sleep. You shouldn’t watch an intense movie, TV, or some exciting program.
We should maintain a good sleep pattern, don’t arbitrarily disturb the biological clock. Ensure that the sleep time is maintained at around 8 hours per night, and maintain normal sleep patterns even on holidays.
Lying on the right side of the knee is the most ideal sleeping position, which can make the whole body muscles relax and the breathing is smooth; for individuals with more obese body, sleeping in the supine position can easily lead to the fall of the base of the tongue, affecting breathing and prone to snoring.
Don’t drink and eat before going to bed, too much diet before going to bed, easily lead to indigestion, affecting sleep. If you eat too much fast food, it is easy to induce arteriosclerosis, hypertension, coronary heart disease and obesity. It isn’t advisable to breathe when you sleep. Because the mouth is not breathing, the air isn’t filtered through the nasal cavity. Cold air can easily stimulate the throat directly, causing coughing. Remember to go to the toilet before going to sleep, reduce the number of toilets at night, and ensure the continuity of sleep.
Experts remind: In general, people’s sleep time will gradually decrease with age. Infants should sleep for no less than 16 hours a day. Children should sleep for no less than 10 hours a day. Teenagers should have 8 to 9 hours of sleep per day. Adults usually sleep about 7 hours a night. Sleep time is about 6 hours is best.