English version of medical popular science articles 1
Why can't you always sleep well? Ten Common Sleep Mistakes
Most of us have struggled in our sleep. Is it? Lack of sleep or struggling to get up in the morning makes it difficult to find the right balance.
Most people have encountered some sleep problems. It may be lack of sleep, or you can't get up in the morning, so it is difficult to achieve a balanced and comfortable sleep.
However, if we want to live a productive life, sleep is essential. It provides us with the energy we need to finish the work!
However, in order to ensure energy, sleep is very necessary. We need enough sleep to have energy to work!
The following are 10 the most common sleep mistakes people make and some suggestions to avoid them!
Here are ten common sleep mistakes and suggestions for correcting them.
1. Pause button
Alarm stop button
Don? Don't press the sleep button. It's really more beneficial to get up at the first alarm clock. Think about it? The snooze button can make you sleep more 10 minutes or so. Did you really win in your grand plan at that time? I can't give you more energy. Actually, it's just the opposite. Research shows that? Sleep interruption? Will make us feel more tired.
Never press the stop button. In fact, getting up when the alarm clock rings is better for your health. Think about it, the stop button can make you sleep 10 minutes or more. But the extra 10 minutes of sleep can't give you any more energy than the whole day's plan. In fact, on the contrary, research shows that disturbed sleep will make people more tired.
2. Disordered sleep habits
Irregular sleep habits
It? If we have a regular schedule, it will be much easier to fall asleep every night (wake up refreshed). This means going to bed at about the same time every night and getting up at about the same time every morning. What if you? If your sleep pattern is disrupted, you will eventually disrupt your natural sleep rhythm, which will lead to insomnia and fatigue.
If you have a regular daily routine, it is easier to fall asleep every night (you will feel refreshed when you wake up). In other words, I sleep at a relatively fixed time every night and get up at a relatively fixed time every morning. If you sleep irregularly, it will disturb your biological clock, leading to insomnia and fatigue.
Step 3 take a long nap
Take a nap
A long nap will disturb your sleep rhythm, so if you. If you really want to take a nap, keep it within 30 minutes (before 4 pm). Taking a nap after lunch helps to refresh yourself (just make sure you don't? Don't sleep late.
Taking a long nap will disturb your biological clock, so if you really want to take a nap, please control the time within 30 minutes (and sleep before 4 pm). Taking a nap after lunch will help you regain your strength (just don't oversleep).
4. Caffeine/stimulant
Caffeine/stimulant
Don? Don't drink any caffeinated drinks after noon. Caffeine stimulates your body for up to 12 hours after intake, so it? It is important to limit your intake later in the day. Aware of the hypothesis? Herbs? Drinks such as green tea may contain high doses of caffeine. Be sure to check the label.
Please don't drink caffeinated drinks after noon. Caffeine will continue to affect the human body 12 hours, so you should control yourself not to consume caffeine after noon. Be careful, okay? Herbs? Drinks, such as green tea, contain high caffeine. Please read the ingredient label before drinking every drink.
5. Stress and health. Negative thinking
Stress and negative thoughts
Stress is a major reason why many people find it difficult to sleep. One of the worst things you can do is to feel nervous before going to bed. Stress produces chemicals that physically prevent us from sleeping. Try to clear your mind before going to bed and think hard about positive thoughts that help you sleep.
Stress is an important reason why people can't sleep. Too much pressure before going to bed is even worse. Stress can make people secrete some chemicals, which physically prevent sleep. Try to clear your mind before going to bed and try to think positively about things that help you sleep.
6. It's too bright
The light is too bright.
What does our body depend on? Sleep signal? One of the signs of falling asleep is darkness. Make sure your room is as dark as possible before you go to sleep. Even the faint light from your window can disturb your pineal region? So it will disturb your sleep rhythm, so make sure your blinds are closed!
Our bodies depend on it? Sleep signal? To fall asleep, one of the signals is darkness. So make sure the room is as dark as possible before going to bed. Even a small beam of light coming through the glass window may interfere with the secretion of sleep hormones by the pineal gland, thus interfering with the sleep biological clock. So be sure to close the blinds!
7. Eat sugar before going to bed
Eat sugar before going to bed.
Eating sugary snacks before going to bed is a very bad idea. Sugar will destroy the chemicals in your body and cause you to wake up at night. Limit all late-night desserts? What if you? Change to protein-based snacks.
Eating sugary snacks before going to bed is really a bad idea. Sugar can destroy chemicals in the human body, causing people to wake up at night. Therefore, you should control the amount of sweets you eat at night. When you are hungry, go and eat some snacks mainly from protein.
8. Drink before going to bed
Drink before going to bed.
Alcohol is a sedative, so people are fooled into thinking that it will help them sleep well. In fact, it may cause sleep at first, but it usually seriously affects sleep in the middle of the night, leading to the interruption of sleep mode and making you feel tired in the morning (not to mention a hangover! )
Alcohol has a calming effect, so people will mistakenly think that alcohol helps sleep. In fact, alcohol may promote people's sleep at first, but it often seriously affects people's sleep in the second half of the night, disrupts people's sleep patterns, and makes you feel very tired in the morning (not to mention a hangover).
9. TV in the bedroom
There is a TV in the bedroom.
It's easy to fall asleep sitting on the sofa in front of the TV. It? What we do is important. But don't try and repeat this strategy in the bedroom. Bedrooms must only be associated with sleep. When you start to introduce mental stimulation, such as watching TV, it will seriously disturb your sleep pattern.
Sitting on the sofa in front of the TV is easy to fall asleep, but the important thing is that we can't try this method in the bedroom. The bedroom should only be related to sleep. Putting TV and other nerve-stimulating things in the bedroom will seriously disturb your sleep pattern.
10. Worried about sleep
Worried about sleep
What if you? If you haven't slept well for several nights, the worst thing you can do is to worry too much about it. When we pay too much attention to sleep, it will lead to anxiety and only make the problem worse. Try to let nature take its course and let your body naturally enter a healthy sleep mode.
When you can't sleep well for several days, the worst thing is that you are always worried about your sleep. When we pay too much attention to sleep, it will lead to anxiety, and anxiety will only make sleep problems worse. Try to put your body into a healthy sleep mode naturally.
English version of medical popular science articles II
Five common habits harmful to health
Daily health hazards 1: lying
1 Daily health hazards: lying
Is it you? Are you praising your best friend? Unpleasant hairstyle or something? Improvisation? We all tell little lies from time to time about the cost of your brand-name shoes. However, according to research, those little white lies may be more harmful than you think. Lying can produce a sense of stress that is harmful to health. A study conducted by researchers at the University of Notre Dame found that when people reduce the number of lies, they will reduce their headaches, sore throats and anxiety.
Whether you are praising your best friend's unpleasant hairstyle or buying the latest brand-name shoes on impulse, we usually tell some weird little lies at this time. But the latest research shows that even those innocent little lies can bring unexpected harm. Lying will produce stress, and stress will damage health. A study by Notre Dame University found that when people tell fewer lies, they will have fewer headaches, sore throats and anxiety.
Daily health hazard 2: eating at the desk
Daily health hazard 2: eating at the desk
What if you? If you have a busy day, it is tempting to skip your lunch break and eat at your desk. However, missing a break is not only harmful to your stress level, but eating when you are distracted may also mean that you are more likely to overeat. Besides, spending lunch time at your desk will prolong your inactivity and expose you to harmful bacteria. According to a study by the University of Arizona, your workplace contains nearly 400 times more bacteria than ordinary toilet seats, which makes it not an ideal dining place.
If you are busy at work, your lunch break may be gone, so you must have lunch at your desk. However, missing the rest will not only make you stressed, but also upset you when you eat at this time, leading to overeating. In addition, eating at your desk will increase your physical inactivity time and expose you to harmful bacteria. According to the research report of the University of Arizona, the number of bacteria in the office environment is 400 times the average number of toilet seats. Do you still want to eat in such a place?
Daily health hazard 3: housework
Daily health hazard 3: housework
Need an excuse to put your feet up? Good news: research shows that a day away from housework can promote your health! Research published in the Journal of Family Psychology shows that doing housework after work will reduce the level of cortisol (stress hormone) and reduce the ability to recover from stress. However, after finishing housework, the stress level of both men and women decreased? As long as they're not? The person who did it. If possible, take turns to do housework with other family members, take care of your health, and then have a rest.
Find an excuse not to do housework? This is good news: research shows that people will be healthier if they leave housework for the next day! A research report published in Family Psychology shows that when you do housework after work, the release of cortisol (stress hormone) will be inhibited. Cortisol can relieve stress and shorten the recovery time after stress. But after finishing housework, the stress level of both men and women will be reduced? As long as he or she is not the only one who does housework. If you can, you can share housework with your family, so that you can keep healthy and remember to ask for leave after finishing housework.
Daily Health Hazard 4: Using ATM
Daily Health Hazard 4: Using ATM
It is a common habit for most of us to withdraw money from ATM machines. However, the cleanliness test in Britain shows that ATMs are as dirty as public toilets, and many of us don't wash our hands after using them. Experts evaluated the samples taken from ATM keyboards and nearby public toilets and found that they all contained the same type of pathogenic bacteria. To protect your health, use antibacterial gel after you withdraw money and dispose of it.
It is a daily habit for most people to withdraw cash from ATM machines. However, a British cleanliness test shows that ATMs are as dirty as public toilets, and most people don't wash their hands after using them. Experts took samples from the keyboards of ATM machines and nearby public toilets and found that they both contained the same pathogenic bacteria. For your health, please use antibacterial hand sanitizer for cleaning after withdrawing and handling money.
Daily health hazard 5: cancel the plan
Daily health hazard 5: cancel the plan
Find yourself often canceling plans and avoiding social activities in order to have some time for yourself? Then maybe it's time to pay attention to your social life. Although a little? My time? It is very important for physical and mental health, and too much alone time is actually harmful to you. Research shows that having strong social ties can promote brain health, reduce depression and stress, and encourage you to pay attention to your health. In fact, a study found that the impact of fewer friends on your life span is equivalent to smoking 15 cigarettes a day.
Find yourself often canceling plans and trying to get rid of social activities just to squeeze out your free time? Then it's time to pay more attention to your social life. Taking some time for yourself is very beneficial both mentally and physically, but giving yourself too much time may be harmful to you. Studies show that strong social contact is beneficial to the health of the brain. At the same time, it can avoid depression, reduce stress and encourage yourself to pay more attention to your health. In fact, a study found that having no friends will shorten your life span, which is equivalent to smoking 15 cigarettes 1 day.
Medical popular science articles English version 3
Playing iPad before going to bed will affect the quality of sleep.
With a tablet like Apple? S iPad and Samsung? Galaxy notes before going to bed can lead to a bad night? According to research, sleep is the most important thing.
More and more people go to bed with tablets, surf the Internet, check Facebook or email before turning off the lights.
But researchers warn that the blue light from their screens will prevent users from sleeping well? Go to sleep.
This is because this type of light simulates sunlight and makes the brain believe that it is still daytime.
Blue light inhibits the production of a chemical in the brain called melatonin, which helps us fall asleep. This is because our brains have evolved to stay awake during the day.
In contrast, orange or red light does not inhibit the production of melanin, perhaps because our brains think it is a signal that the day is over.
Neuroscientists have known for years that staring at a screen late at night can disturb sleep-whether it's a TV screen, a computer screen or a mobile phone screen.
However, because mobile phones and tablets are naturally portable, not to mention addictive, more and more people bring them into the bedroom.
Compared with computer or TV screens, users are also more inclined to put them closer to their eyes.
Researchers at the Lighting Research Center of Rensselaer Institute of Technology in new york warned that watching a tablet for more than two hours? As a result, our natural melatonin levels are suppressed because these devices emit short-wavelength optical radiation? In other words, they emit bluer light.
They said:? Although it is the ultimate solution to turn off the devices at night, it is suggested that if these devices are used at night, the display should be dimmed as much as possible, and the time for using them before going to bed should be limited. ?
They reached the above conclusion after measuring the melatonin levels of 13 volunteers, who had spent two hours watching iPads in full brightness at a distance of 10 inch.
Compared with volunteers who watched their iPads at the same time, but wore orange glasses (which can block blue light), their melatonin levels decreased significantly after doing so.
They wrote in the journal Applied Ergonomics that tablet manufacturers can "adjust the spectral energy distribution of self-luminous devices" to reduce the interference to users' sleep patterns.
It's not just a good night, okay? Americans' sleep may be harmed by too much late-night screen time.
Researchers know that the continuous interruption of sleep patterns will increase the risk of obesity and even lead to breast cancer.
However, these studies tend to compare those who have long-term sleep interruption, such as long-term shift workers, with those who have normal sleep patterns.