Sleeping at 10:30 is healthy for you
Good sleep can bring a healthy body, but nowadays, due to high work pressure and fast pace of life, many people’s sleep quality is not good, especially many people have become a late-night family.What time of sleep is very particular about the quality of sleep.
As the saying goes, “Early to bed and early to get up are healthy”, this has some scientific reason.
When people are sleeping, their consciousness is relatively clear, and the voluntary movement of muscles stops, thereby helping everyone to restore physical strength and consolidate memory. It is second only to breathing and heartbeat. It is irreplaceable to maintain health.
With good sleep, you can stay awake and alive the next day.
The production of sleep is mainly induced by the hormone secreted by the brain, melatonin. Its secretion is very regular. During the day, the concentration of blood is extremely low, and it rises significantly at night, at 2-3 amReached the highest peak.
With the gradual reduction of melatonin secretion, sleep gradually becomes lighter, until naturally waking up in the morning.
It is recommended that you prepare to sleep before 10:30. Normal sleep consists of deep sleep and light sleep, which alternate. Only deep sleep is effective sleep. It plays an important role in eliminating fatigue and restoring physical strength.Here, only about 15%.
It is easy for people to get deep sleep between 0 and 4 o’clock at night. Normal adults usually enter the first deep sleep after 60 minutes of falling asleep.
Therefore, we recommend that adults without sleep disorders start preparations for bedtime before 10:30 in the evening, such as washing, relaxing, going to bed, ensuring that they fall asleep before 11:00, and go to deep sleep smoothly after 1 hour to ensure goodSleep quality.
Insomnia therapy: In addition to paying attention to the time when you start to sleep, the correct way to sleep also includes the following points, which is the “insomnia behavior therapy” that has been promoted abroad, which is easy to implement and suitable for the treatment of various types of insomnia.
Moderate physical exercise during the day can help deepen sleep; 2.
Do not perform non-sleep activities in bed, such as watching TV, work, thinking, reading, etc. These bad habits can cause excitement before going to bed, disrupt the normal rhythm of sleep, and lead to insomnia.
If you do not fall asleep after 20 minutes, you should leave the bedroom, find a comfortable place to sit or lean on, leave the book, TV, computer, and stay quiet for 20 minutes.
You can sit or meditate and return to bed when you feel sleepy.
If it doesn’t work all at once, repeat it.
If you fall asleep at least a few times a day, you should get up regularly in the early morning. Even on weekends and holidays, you should stick to a fixed bedtime and wake-up time to maintain normal sleep-wake rhythm and improve sleep efficiency.