Wang Jimin
Wang Jimin
[New Sancai Compilation and First Release] Good sleep is good for our health for many reasons. A recent study found that sleep patterns are a strong indicator of mortality risk. According to the new study, regular sleep patterns, such as following a consistent bedtime and wake-up time, can improve overall health and survival.
Adults who get regular sleep and get enough sleep have a 39% lower risk of death than adults who get regular sleep and get enough sleep.
According to reports, healthy sleep is characterized by adequate duration, appropriate time, good quality, regularity, and the absence of sleep disorders or disturbances. The American Academy of Sleep Medicine and the Sleep Research Association recommend that adults get seven or more hours of sleep a night to maintain optimal health, but the Centers for Disease Control and Prevention says one-third of U.S. adults suffer from sleep deprivation.
Most of us know that drinking caffeine, eating a large meal, or drinking alcohol before bed can affect the quality of our sleep, but there are other, less obvious reasons that can also be disruptive.
• Not getting enough natural sunlight during the day. When people stay indoors all day, they miss out on natural light exposure that controls sleep, digestion, heart health, mood and energy. Experts say getting outdoors in the morning and late afternoon will help stabilize your circadian rhythm and promote better sleep.
• Napping on the couch. Dorsey Standish, a neuroscientist and health expert, said: “While it’s tempting to snooze comfortably while watching the last episode of Netflix, this habit of falling asleep elsewhere can interfere with sleep. Quality and quantity." "Napping on the couch at night may make it harder to fall asleep again after going to bed because sleep pressure is reduced." If your eyelids feel heavy, it's best to go straight to bed, Standish says.
• Take a cold shower or bath at night. This energy-boosting habit increases your internal body temperature, which wakes the body up, rather than relaxing it before bed. Instead, take a cold shower or soak during the first half of the day, when being awake will boost your energy and productivity. At night, enjoying a hot bath or shower can help lower your body temperature and prepare you for sleep.
• Browse social media. Exposure to social media before bed is a bad habit because it can stimulate your nervous system, even if you use blue light blockers. "Even passive scrolling on social media can promote cognitive and emotional engagement because unpredictable, often emotional content is combined with the potential for never-ending scrolling," Standish said. Instead, if you must look at photos at night, browse your camera roll for happy, uplifting memories that are more comfortable and predictable.
(Compiled by: Wang Jimin)
(Editor: Jiang Qiming)
(Source of the article: First published by Xinsancai)
