How to sleep scientifically


Recently, I've read a lot of books and articles about sleep, and I'm deeply aware of my past mistakes, and I hope it's not too late to make amends.

The first time you're going to be able to get the most out of a piece of equipment, you're going to be able to get the most out of a piece of equipment, and you're going to be able to get the most out of it.

So how is staying up late harmful to the body?

This has to start with melatonin, melatonin's ability to promote sleep, regulate jet lag, anti-aging, immune modulation, anti-tumor, and more. It's simply a perfect supplement, but unfortunately, you can't take more than one. And the time our body can produce melatonin is mainly concentrated between 11 p.m. and 6 a.m. Melatonin production decreases in those who stay up late. The number of people who go to sleep in the early morning hours can be reduced to almost nothing. This is the reason why staying up late can make the skin worse and create diseases.

After staying up late for a long period of time, you may find that it becomes difficult to go to bed early, which is often referred to as staying up. But the truth is that this is not just a sign of lower melatonin levels, there is a good chance that the liver is already in trouble because staying up late can lead to liver fires The liver fire is likely to cause insomnia, and the problem will get worse in a vicious cycle, especially for young people who can't sleep. It's too late to think you're in good spirits until the problem is serious.

For some people, being able to get a good night's sleep may be good enough for good health, after all, everyone's biological clock different. But the so-called science of sleep should not only ensure good health, but also be able to have a positive and improving effect on life and work, which is It's time to pay attention to the period of sleep.

As we all know, our sleep state is divided into REM sleep and non-REM sleep, and quality sleep requires more than four transitions between the two, otherwise it is difficult to get deep sleep and eliminate fatigue, scientific research shows that going to bed before ten o'clock is more conducive to deep sleep, of course, it may not be realistic for us to adjust to sleep at ten o'clock at once, but we can sleep a little earlier than yesterday every day, so as to gradually achieve the goal.

To be clear, the reason why I think we should go to bed early is because in general, we learn and are more productive in the morning, and the study It can be three to four times as long as the time between 4 p.m. and early evening. Rather than staying up late and working, go to bed early and get up early for the day. If you find it difficult to get up early, you don't wake up in the morning. It's a good idea to learn about serotonin, a mixture of substances that nerve cells send messages about that calms you down and brings joy. Reduces impatience, helps people get up earlier, and makes them happier. Serotonin is barely produced during REM sleep, and lack of sleep affects its production, making it very difficult to go to bed late and get up early. But if you think about it, you may recall the blissful feeling of the sun hitting your body in the morning, and in the summer as well as during brightly lit The place where it is always easier to wake up. This is because bright light promotes the production of serotonin, which allows the body to recover faster and get in better shape, in addition to Moderate exercise also boosts the production of serotonin. So, urge yourself to get up early and get an early post-nap tan or exercise to get a vibrant day.

In addition, more than an hour after the nap time instead of getting a good relaxation, but may go into a deep sleep, after waking up will be more sleepy, the perfect time for a nap for about half an hour, so that can effectively relieve fatigue, improve the efficiency of the afternoon, and do not have to take up too much time.

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