Do not know to worker of much teenager putt is boiling the latest night everyday, apply is worn the most expensive face thin coating, using various anticreep shampoo, indulge agent of nutrition of preserve one's health cannot extricate oneself. But the healthy life of the simplest petty gain -- breakfast sleeps to move with how, know to be not done from beginning to end however.
Write civil | Small humble
Editor | Lin Yixin
Small A is an Internet company lay a worker, new Year establishs Flag to say to want to move everyday keep healthy, often work overtime to weekday next, feel Morpheus is insufficient, want not to come since ran in the morning, come off work to want to come home only again lie sofa. Good not easy when on the weekend, wanting to need not go to work the following day, one excitement brushs a mobile phone to play game to before dawn two at 3 o'clock, fill the following day become aware to midday ability rises, wake up feel very tired out as before. The result goes the eye looks at gymnastical Flag to just stood rise was about...
Do not know to worker of much teenager putt is boiling the latest night everyday, apply is worn the most expensive face thin coating, using various anticreep shampoo, indulge agent of nutrition of preserve one's health cannot extricate oneself. But the healthy life of the simplest petty gain -- breakfast sleeps to move with how, know to be not done from beginning to end however.
March 21 is international Morpheus day, the orgnaization such as Chinese Morpheus seminar was released a few days ago " 2021 motion and sleep white book " , data shows China has exceed sleep-disorder of existence of 300 million person, and the scale that athletic crowd insomnia perplexes is only 10% .
White paper passes the discovery after be being analysed to the data of more than 10000 example, athletic crowd grows when average Morpheus everyday for 8.1 hours, carry kinetic energy makes Morpheus idealer, and good Morpheus conduces to promotion campaign expression again conversely, form benign loop thereby. Consider to discover, take exercise half hours everyday, resembling is to swim, the whole body such as boxing has oxygen campaign, nightly to improvement Morpheus is helpful.
White paper also points out, the insomnia be crossinged by investigation entrepreneur experience of 73% , the Internet user of 56% states Morpheus is bad, no less than mobile phones are put before the kid of more than 90% sleeps.
The evening that does not escape sleeps predicament
Protracted disease concept is the earliest before sleeping appeared 2014 " psychological forward position " (Frontiers In Psychology) magazine, it is by Holand Wutele raises the behavior of the university to learn a Fulaoer Kelusai (Floor Kroese) put forward. Before they will sleep, protracted disease definition is " falling without any exterior condition interpose, the time that go to bed is later than expectant time. " in other words, what before sleeping, protracted disease points to is defer sack time chooses below the circumstance that does not have specific reason.
Adolescent is the most apparent before sleeping protracted disease group. One is released in 2020 " international environment research and communal sanitation " (International Journal Of Environmental Research And Public Health) the paper of the magazine, before sleeping in the light of adolescent, protracted disease undertook study. This research discovers, a lot of adolescent defer Morpheus is to watching video only, hear music, perhaps pass news in brief. However, this kind purposeful the reason of protracted backside had be notted make clear, before should studying what also did not explain adult group to sleep protracted.
Why in the evening obviously already very tired, even is bad news worn do not go to bed?
2018 " psychological forward position " (Frontiers In Psychology) published to come from Dutch to consider to point out, the stomach that boycott needs in the time that goes in the late evening when a person is more, become more likely before sleeping protracted disease patient.
That is to say, the significant business that if you can go by day,does is less, try make up a deficiency more possibly in the late evening, more time is spent in all sorts of happy recreation.
To average company cultivate, had been worked by day cram, want to brush video to hit game to make his happy in the evening.
This kind of trend is more clear also during epidemic situation. Convenient long-range office virtually increased working hours, the mobile phone also makes 24 hour on-line state-private be not divided, awake in the morning it seems that the first thing examines a mobile phone namely, open open one's eyes had begun to enter working state.
Ambiguous job and life border may make a person more pressing hope to find belong to " oneself " time, and the leisure that eliminates outside interference completely to enjoy freedom to the ability before sleeping only, brought about Morpheus time then by defer.
Food also can affect Morpheus quality
Large epidemiology research discovers associate with, unreasonable food differs positive to close with Morpheus quality, vegetable of protein, fruit is absorbed in food normally too little, and absorb the person with candy cent and finish machining overmuch food, morpheus quality also can be compared low. But epidemiology investigation can show food follows the photograph between Morpheus to close only is, can not decide its are causal, knowing is food insalubrious insomnia letting a person, or is to sleep bad meeting lets a person want to eat more rubbish food.
Everybody knows fade the action of law of section of Morpheus of Hei Suyou adjustment, inside organism pinecone experiences acid of will lubricious ammonia black element of translate into fade. And lubricious ammonia acid is contained in a lot of food that we eat, include lacteal meat product, the feeling is drowsy after a lot of people were eating big food, this among them also the influence of coloured ammonia acid. But lubricious ammonia acid must penetrate ability of hematic head protective screen rises hypnotic effect, follow the food that contains lubricious ammonia acid carbohydrate collocation to use, can raise the suction of lubricious ammonia acid to receive efficiency.
Center of medicine of article of Europe of American Colombia university (Columbia University Irving Medical Center) nutrition associate professor Marie - Pierre Shengan fine jade (Marie-Pierre St-Onge) consider to discover, prandial in contain too much saturation adipose, absorb the food fiber inadequacy such as vegetable fruit coarse food grain, can bring about time of slow wave Morpheus to shorten.
Privative meeting brings about slow wave Morpheus cognitive function obstacle, body spirit cannot get sufficient refreshment, after waking up, the likelihood feels very tired out as before. Clinical trial also makes clear tall carbohydrate food, it is easier to can let fall asleep than food of tall fat high protein.
Contain a lot offibrous compound carbohydrate is more advantageous to improving Morpheus than onefold carbohydrate, compare pink of meaning of complete frumentaceous biscuit, the white bread of finish machining and cake can let a person be in nightly awake often, the Mediterranean diet structure that because this abides by nature,feeds capable person also is the good food that aid Mian.
Researcher also discovers, when people Morpheus is insufficient, also can want to eat rubbish food more.
In clinical trial, sleep only every night the calorie that the healthy adult of 45 hours uses up is more, awake snack is more, hungry sense is clearer, also more preference sweetmeat. Be short of become aware can allow male system inside " hungry hormone " the level rises, the desire that take food is stronger; It can allow female system inside " full abdomen hormone " the level falls, satiate feeling is abate.
One comes from London king institute (King ' S College London) research criterion discovery, after Morpheus inadequacy gets ameliorative, testee boycotted the psychokinesis of rubbish food temptation to also promote. Need to make them much sleep every night only a hour, they can take 10 grams less everyday (be equivalent to two teaspoon half) candy.
Those who improve nightly Morpheus is small stick person
1, the rule moves
" 2021 motion and sleep white book " point out, do kinetic energy of half hours of carry having oxygen to promote nightly Morpheus quality everyday. Exercise above one hour everyday and hold to the person of weight lifting, awake in the morning the feeling is more relaxed. The time of the Morpheus of person slow wave that likes to do ball games, flat to prop up is longer. Carry kinetic energy reduces pressure hormonal level, promote those who make a person cheerful inside Fei peptide is secreted, make the mood before the person sleeps stabler. Regular motion and good Morpheus still can enhance the immune power of human body, the instantly that has not end in epidemic situation appears more important.
2, before sleeping at least 2 eat dinner to 4 hours
Dinner eats too the evening party makes temperature elevatory, cause thereby it is difficult to fall asleep. As far as possible everyday 3 eat are time, prandial nutrition is balanced, eat rubbish food less, can let the body feel time to be about Morpheus, the quality of Morpheus also is met taller. Drink may help your more fall asleep, but alcohol disturbs deepness Morpheus possibly also, let you awake more easily in the middle of the night.
3, do not bilk a bed in the morning, will rest area and working division are separate
Law of section of day and night can get radial influence, awake in the morning pull open a curtain, let as soon as possible indoor and bright rise, do not bilk a bed, good illume meets right adjustment law of section of day and night is helpful. There is some of person to handle official bussiness remotely during epidemic situation, informal where puts a portable computer in the home is the office, even if also does not handle official bussiness in the bedroom as far as possible so. Let cerebrum form an acknowledge, the bedroom uses those who sleep namely, reduce those factors that disturb Morpheus thereby, also can improve insomnia effectively.
4, the time that notices to drink coffee and tea with milk
Very much now person is party tea with milk accuses coffee, want to drink on a few cups everyday, just feel one day to have energy. But the half-life of coffeine is 6 hours, so if you are more sensitive to coffeine person, do not drink coffee tea with milk in the evening even afternoon as far as possible, it is goggle otherwise to midnight, want to lean more coffee or lot of add of tea with milk again the following day, go round and round is immersed in vicious circle.
If you are,this article sees before sleeping of course, before you still can exercise restraint to sleep, the hope brushs the desire of the mobile phone, brush anyhow after all imperceptible a hour escaped.
Referenced:
1.Revenge Bedtime Procrastination: A Plight Of Our Times? 2021/03/19,
Https://www.medicalnewstoday.com/articles/revenge-bedtime-procrastination-a-plight-of-our-times
2.World Sleep Day 2021: Daytime Tips For A Restorative And Restful Night's Sleep, 2021/03/19,
Https://www.sciencetimes.com/articles/30212/20210319/world-sleep-day-2021-daytime-tips-restorative-restful-nights.htm
3.How Foods May Affect Our Sleep, 2020/12/10,
Https://www.nytimes.com/2020/12/10/well/eat/sleep-foods-diet.html
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