The longer you sleep, the sooner you will die. Otakus, don’t sleep too much.

　　How long do we need to sleep?

　　Do you often feel "empty" or drowsy during the day? Is it always hard to get out of bed on Monday morning? If so, you’re bound to conclude: “I don’t get enough sleep! ”

　　I believe we are all familiar with the harm caused by lack of sleep: low energy, slow reaction, memory loss, reduced immunity, and even premature aging of the body? ? The most common statement at present is that an adult should have 7 to 8 hours of sleep, but an experiment at the University of California in the United States came to a sensational conclusion: "Sleeping 8 hours a day will make you die faster." ”

　　The six-year experiment was led by the University of California, San Diego School of Pharmacy and the U.S. cancer Learn to work together. They observed one million subjects aged between 30 and 102 years old. In this experiment, Research The subject’s age, medical history, healthy Conditions, etc. are all taken into account, and they are compared with people who are physically similar to themselves.

　　Studies have found that people who sleep only 6 or 7 hours a day have a much lower mortality rate than people who sleep more than 8 hours a day or less than 4 hours a day. Among them, people who sleep for 7 hours a day have the lowest mortality rate, and even for people who only sleep for 5 hours, this coefficient is lower than that of people who sleep for 8 hours.

　　Although research institutions say that more evidence is needed to prove the causal relationship between mortality and sleep time, it undoubtedly gives us a new reminder: How long do we need to sleep?

　　Sleep is a systematic project

　　actually, sleep It’s not like lying on the pillow, covering yourself with a quilt, closing your eyes for a night, and then opening them again. Eye Waking up is so simple, it is a complex gradual process. Why do we sometimes wake up with our bodies miraculously regaining strength, and other times feel even more tired than before we went to sleep? This is caused by the different depth and state of sleep.

　　Researchers at the University of Chicago, after recording brain waves of thousands of volunteers during sleep, revealed the human body's sleep cycle: During sleep, the human body first enters the slow-wave sleep period, then the rapid eye movement sleep period, and then starts again. There are about 4 to 6 sleep cycles in a night.

　　Those who often wake up at night, or wake up before getting enough rest, have very disordered sleep rhythms. The electroencephalogram shows fast, sharp rises and falls, and suppressed wave patterns at each stage, which are not seen in normal people's sleep.

　　Therefore, only by fully carrying out 4-5 periods of deep sleep can the human body's physiological functions be fully repaired, the immune system can be strengthened, and energy can be fully replenished. Extending your sleep time does not necessarily make up for your lack of sleep. On the contrary, if you just stay in bed blindly, you will not get high-quality sleep. This is harmful to the human body and may even shorten your life.

　　Researchers explain that when your body wakes up and stays in bed, you shorten your exposure to sunlight and your body temperature becomes too low due to prolonged inactivity, secreting large amounts of melatonin - a human hormone that promotes sleep - and you feel more tired and drowsy for the rest of the day. And this drowsiness can prevent you from falling into deep sleep at night.

　　This vicious cycle continues over and over again, and the result is that your sleep system is weakened. The physiological rest period is disrupted, the body does not get enough energy, and your immunity is reduced.

　　Sleeping too much and eating too much are both the same thing

　　In fact, those who sleep more are not because they need to sleep for a long time, but because they do not take good care of their sleep system, resulting in this system being weakened and unable to work efficiently. When they feel lack of energy during the day, they often think: "I slept too little, I need to sleep more." ”Instead of asking yourself: “Is my sleep quality not good enough? How can this be improved? ”

　　In fact, for those who wake up naturally after only sleeping for 6 or 7 hours, don’t lie down for 8 hours when you wake up. As long as you feel clear-headed and feeling good, feel free to get up and move around. For those of you who feel you don't get enough sleep for a long time, maybe you should be stricter with yourself, set your alarm clock, and control your sleep time and cycle more regularly. Oversleeping and overeating are both the same. Eating eighty percent full may be the healthiest thing. Therefore, even if you still feel sleepy after arriving, you should convince yourself not to stay in bed again. In addition to regular sleeping hours, avoid coffee In order to improve sleep, we can also learn from the advice of the National Sleep Association:

　　Rise and set with the sun: Get up when the sun rises as much as possible, or light a bright lamp when you get up. Bright light will adjust the body's biological clock to its optimal state. Spend an hour in the morning sun every day and you'll feel more energetic and more likely to fall asleep at night.

　　Don’t lie in bed and stare: If you really can’t fall asleep, don’t lie in bed and stare. Get up and do something relaxing somewhere else, read a book, listen to music or even watch TV until you feel tired, just avoid getting too excited. Feeling anxious while lying in bed often makes it harder for you to sleep well.

　　Adjust the room temperature: Adjust the room temperature to a comfortable state. A room that is too hot or too cold will make your body tense, making it more difficult to fall asleep.