During this day, Zhang Xibeijia had slept.When the sunset west, she started a day of work.It's all messy, start at 8 o'clock at work, and now it is only 9 or 10 o'clock.Sleeping too well during the day, I was reluctant to sleep at night.During the epidemic, everyone's time was messy. My mother was almost 60 years old and stayed up late to watch the show.At two o'clock in the midnight, I turned to ask her why she didn't sleep, and she suddenly realized that she had a golden light and was interesting.
In the home season, we seem to have achieved freedom of sleep. It is not a dream to sleep for 8 hours.However, we didn't seem to sleep well.
Lost external constraints, we are more inclined to sleep late and get up late
Recently, the China Sleep Research Association released a white paper (hereinafter referred to as the white paper) of Chinese residents during the 2020 home house. From January 1st to February 29th, the sleeping situation of the whole people's house was investigated during the new crown pneumonia.
The white paper shows that in front of the house, 90%of the people go to bed between 8pm and 12 in the evening; during the house, more than 50%of people sleeping after zero.Corresponding to the night's sleeping is late. During the home house, 28%of people will lazy until 9 o'clock to 12 o'clock, and those who lose the motion to get up early will increase by 21%; 80%of people have to sleep late in late sleep.Habits, 16%sleeping almost every day.
Everyone knows that I get up early and get up early, but the confusion of adults is that I understand the truth, why can't I sleep well?The white paper shows that 87%of the respondents clearly expressed their attention to sleep. 63%of people believe that they should insist on sleeping for 8 hours, but this cannot stop 80%of the same group of interviewees sleeping late.
Zhang Bin, an executive director of the China Sleep Research Association and a professor at Southern Medical University, said that there are two aspects of the factors that affect sleep: one is the internal biological needs; the other is external social factors, such as school and work.
Regarding sleep, scientists are very concerned.There is a classic Free Running experiment to isolate all external influences, including natural light and social factors, let people fly themselves, follow the feeling to sleep.Experiments found that from the needs of biological needs, people usually have a tendency to sleep for about half an hour, and they also get up half an hour late, and the time spent a day is slightly longer than 24 hours.
The study of social factors found that according to statistics, in 1900, people's sleeping time was 9.5 hours. After more than 100 years, the ideal sleep time of modern people was only 7 hours.; mdash; This proves the strong influence of social factors.
Zhang Bin said that because of the epidemic, people have been at home for more than two months. Even if there are many people who work at home, they have lost the strict restrictions on the time of commuting.Operation.As a result, people sleep later, and sleeping longer, which is a manifestation of the inner biological nature.
Being beautiful before going to bed, but sleeping too much does not mean sleeping well
Siqi is a media editor. Recently, there are too many news about the epidemic. The work of one day may be at midnight.I have done a day of work and have to have my own time, so I brushed Weibo and circle of friends and looked at the play. It was two or three in the morning.
Asian man, the mother of the two children, the original child was going to school, only to prepare breakfast and dinner, and during the day is her time; now the child is on the Internet at home, she must not only serve three meals a day, but also to accompany them.After a long day of busy, I felt that my own time was finally coming, so I didn't want to sleep, read a book, listen to songs and watch movies, until midnight.
What magic power is there before going to bed, so that people are reluctant to sleep?
The white paper analyzes what people do before going to bed: 47%of people pay attention to public health news; 46%of people brush Weibo, WeChat attention to current affairs and entertainment news; and 46%of people chat with WeChat.In addition, 61%of people choose to play mobile phones if they can't sleep.
Zhang Bin said, just like a little sleepy little mouse in the laboratory, you give it a toy you have already played, it is boring for a while, and when you fall down, he falls asleep and falls asleep.Yes, even the book may not be seen, and he sleeps if you do nothing.But if you give some new toys for mice, it will play for a long time without sleeping mdash; mdash; modern people are like this, there are endless content on the mobile phone.
People have the habit of sleeping late and late, and they have a tendency to interested in novelty.And in our cognition, we can LSquo; earn RSQUO; to more sober time, such as the story of the suspended beam thorn, it makes us feel that sleep can be compressed.Zhang Bin said that mobile phones will exacerbate the tendency to sleep late, which is not the same as before reading paper books. The mobile phone screen has light.Our rhythm of day and night is adjusted according to light. The light before going to bed will make people's melatonin secrete later and will sleep later.
The above factors are superimposed together to give us an illusion. This time before bedtime is really beautiful.I may regret it when I get up the next day, but after a while, it seems that I will not be trapped, so I will repeat it weekly.
Yao Jiqing, president of the National Health Industry Enterprise Management Association Sleep Industry Branch, said: In normal times, people in the workplace are often difficult to find, but it seems that sleeping during the home house does not seem to be a problem.Through research on different types of other people, it is basically more than 8 hours of sleeping time, or even 9 hours.However, the results of the survey also showed that sleeping more does not mean sleeping well.
Wanling, urban white -collar worker, rushed to work before, was going to sleep at 7 o'clock at 12 o'clock. Recently, he was working at home at home at 2 o'clock at 2 o'clock. It was early at 1:30.Zhang Xibeijia found that as long as I slept at 12 o'clock in the evening, the spirit of the next day was not to be able to make up for it in the morning.
Zhang Bin reminded that people do not know the role of fully sleep, and often judge through subjective feelings.There is an experiment that restricts sleep time for some college students and sleeps only 4 hours a day.In the first week, their blood sugar, blood pressure, blood lipids and other indicators changed, and they felt sleepy; in the second week, these body indicators were still bad, but people felt that they were not so sleepy.
Subjective feelings deceive us.Zhang Bin said that when people are in some dangerous situations, such as disaster and war, this deception is helpful and keeps people sober.But in normal life, deception makes us feel that we can compress our sleep, but it is not, the adverse effect on the body is continuing.
Sleep at the right time, co -produce with the rhythm of nature
Because at home, without a fixed working time, there is no regular rest time.Asian men are basically at any time, and colleagues seem to have forgotten that today is a week today; Wan Ling is a pursuit of health, asking herself to take 10,000 steps a day mdash; mdash;It ’s enough to take a walk, but it’ s not easy to take 10,000 steps in the community now. It ’s only at 10 o'clock in the evening. Then go home and wash clothes to read books. It is 1:30 at night.
Zhang Bin said: Healthy sleep is not only sleeping for a long time, but also to sleep at the right time.For the simplest example, the last supper, even if you sleep for 8 hours during the day, your body may not be comfortable, because human sleep should be co -produced with the rhythm of nature.
How can we ensure that the rhythm of the body and nature match?Zhang Bin told us that there are three main factors: one is the light of the outside world; the other is the regular meal; the third is the daily work.
We go to school and go to work every day, constitute the rhythm of the day. At home, these activities have been reduced.Like a sine curve, the peak above is the time we wake up during the day, and the lower valley below is the time for us to sleep at night.Only when sleeping continues deep and long enough, the time of awakening will be longer and better.vice versa.Therefore, Zhang Bin suggested that even if you are at home, you still have to maintain a regular life state during the day, and do something and do some exercise to sleep well to sleep.good.
Sleep is a process of gradually relaxing. Jumpy, party, night running, smoking, drinking, drinking tea hell; hellip; you may not be able to sleep because he is too excited.Zhang Bin suggested that one hour before going to bed can do something relatively fixed and relaxed, such as cleaning up housework, preparing what to use to go to work on the next day, turning over paper books, or yoga, meditation, and so on.
Maybe someone wants to ask, what's the point of not letting that, no nightlife, what's the point of life?Occasionally go to Happy, I can't sleep when I come back at night. Don't worry. This is a natural phenomenon. Those who play with you may not be able to sleep.If you have to accept it, life is like this. If you enjoy it, you must accept reality.Occasionally, I can't sleep, it doesn't matter, people are elastic.As long as it is not every day.
Of course, compared with nightlife, more people are difficult to refuse the temptation of mobile phones.In this regard, Zhang Bin suggested that one hour before going to bed is filled with other things, you will not go to see your mobile phone. If you are idle, it will be difficult to watch; if it doesn’t work, put the mobile phone in the living room.The doctor can only help you here.
For some people who have to sleep late, you can turn on the lights when working at night; wear sunglasses after finishing work, and do not touch the light anymore; before the day, you can eat a cold meal and keep your body keep your body keep your body.Relax and comfortable; then, pull the curtains to make the home as dark as possible, create a night -night environment; finally, sleep.
