sleep safety

Sleep Safety

Why sleep is so important, the dangers of not getting enough sleep, and how to promote safe sleep?

Sleep is the foundation of health. Human beings, like many creatures in nature, follow the natural law of working at sunrise and resting at sunset, so that our body can recover after rest to ensure the activities of the next day. If sleep disturbance occurs at night, People's natural rhythms will be disrupted, people's balance will also be disrupted, and various physiological discomforts and even diseases will occur.

1. The importance of sleep to the human body

【Sleep is the nutrient for human growth】
Sleep is a periodic physiological phenomenon and an important aspect of human life activities. Sleep, like exercise and diet, is a nutrient element to ensure the growth and development of the body. Without sufficient sleep, the body's energy accumulation, brain rest, and brain function The protection of the body, the immunity of the body, and the ability to resist diseases will all be damaged.

【Enough sleep can reduce the incidence of cancer】
Some studies have found that the incidence of cancer is rising in a straight line. Studies have found that cell division is mostly carried out during sleep. Once the sleep pattern is disturbed, the body may find some cancerous lesions under the influence of adverse factors in the external environment.

Ensure regular and high-quality sleep. Although sleep is so important to everyone, different groups of people have different sleep conditions. For example, women generally need more sleep time than men.

2. The dangers of lack of sleep

- Prone to obesity
- Weakness, sluggish thinking, slow reaction, dull
- Causes neurasthenia
- Severe lack of sleep, anxiety, and even depression

(1) The basal metabolic rate of the whole body decreases during sleep, and energy consumption decreases. At the same time, the anabolic metabolism of the human body exceeds the catabolism during sleep, so that the energy consumed by various tissues is replenished, and energy is provided for eliminating fatigue and recovering physical strength.

(2) Enhance immune function: A series of changes in the endocrine during sleep can enhance the body to produce antibodies, thereby improving the body's ability to resist diseases.

(3) Promote human growth and development: The secretion of growth hormone during sleep will promote the growth and development of children, and it can also promote protein synthesis for adults, which is conducive to tissue repair.

(4) Improve intelligence: During sleep, most of the brain cells can be in a resting state, so that the nerve cells can be replenished with energy. It is conducive to functional recovery, enhances people's memory ability, and improves work efficiency. At the same time, rapid eye movement sleep with dreams is beneficial to memory, can prevent the brain from forgetting new knowledge, and help people's creative thinking.

3. Factors affecting sleep and ways to improve it

Sleep is closely related to daily life, and the two influence each other.

For example, the daily living environment, air quality, work rhythm and atmosphere, mood, social activities, etc., will all become one of the factors that affect sleep quality, and lack of sleep at night will affect the work efficiency and mood of the next day, repeating itself, the cycle continues.

As for short-term insomnia, in fact, don’t worry too much, just find the main reason patiently and calmly, make targeted improvement step by step, and make active adjustments to gradually achieve safe and high-quality sleep.

- Mood & state of mind

- Daily life habits

- Detailed environment of sleep

- Diet, exercise

- Sleeping time

4. Life Details Promote Safe Sleep

(1) Get more sun. Able to align the body's circadian rhythm with the Earth's circadian rhythm. Do not violate the laws of nature, let the body breathe and rest with nature, and be healthier! Doing so will not only help sleep but also help the body's comprehensive and fine-tuning system.

(2) Proper exercise and sweating can not only strengthen the body and enhance our immunity but also release some bad emotions and pressure accumulated in life. So for exercise before going to bed, it is recommended to try to choose a relaxed and soothing exercise method and do it 1 hour before going to bed to help sleep. If you exercise within 1 hour before going to bed, it is easy to stimulate the cerebral cortex and make the cerebral cortex in an excited state during sleep, which will affect the quality of sleep and cause symptoms such as difficulty falling asleep and insomnia, so this situation is usually not good.

(3) Adjust your mentality, be optimistic and courageous to accept, don't be overly afraid and blame yourself, and don't be too harsh and demanding on others. Giving roses to others leaves a lingering fragrance in your hands, and a harmonious and positive way of social communication will also improve our living conditions and work efficiency.

(4) Increase the arrangement of some active and interesting activities, reading books, watching movies, having dinner with friends, traveling, etc. are all good choices. Before going to bed every night, you can start some relaxing rituals, such as taking a hot bath and reading a few minutes of books but try not to choose books or movies that make people feel highly excited, nervous, anxious, or afraid. You can choose to read Some relaxing books, listen to light music, or browse a magazine will do.

(5) Clearly distinguish the sleeping area from the daily leisure and study area. If you're not sleepy when it's time to sleep, do something else and try not to read, write, eat, or watch TV in bed. Create a warm, comfortable, and relaxing bedroom rest environment. For example, you can choose some warm-toned bedding in winter and some cool-toned curtains in summer. Pillows that are soft but not too high, so as not to cause neck discomfort. Choose a mattress with a suitable degree of softness and firmness according to your physical condition. The material and style of pajamas should be healthy, light, and comfortable. A relaxing and calming ambiance that enhances your enjoyment of a full night's sleep.

(6) Healthy and regular diet structure, regular and quantitative energy intake in the morning, afternoon, and evening. For example, avoid taking caffeine after lunch, don’t eat too much greasy food at night, and you should not be overly full, which is not conducive to the digestion of the stomach and sleep. Before going to bed, you can drink a glass of warm water and hot milk to help calm your mind and fall asleep.

(7) Regular sleep time to ensure adequate sleep. If you have a daily lunch break habit, try to keep it as short as possible (no more than one hour). Never take a nap after 3 pm. The night system has a fixed and regular sleep time, going to bed and waking up at the same time every day, even on weekends. And different age groups, sleep time will also be different, for example, women generally need to sleep longer than men. Everyone needs 7 to 8 hours of sleep every day