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How long does it take for your age to sleep?
Do a Weighted blanket sleep better? One-third of life is spent in sleep, and adequate sleep, balanced diet and proper exercise are three health standards recognized by the international community. However, according to the survey, the incidence of insomnia in adults is as high as 38.2%. What should be paid attention to about sleep, this article is worth everyone to look at.
Not sleeping well, what will happen
- Eat too much
If you can’t guarantee 8 hours of sleep a day, then you are more likely to get fat and then harder to lose weight.
When you feel tired, your body will naturally need carbohydrates to continue working. After you have passed the night, you will not only need the support of caffeine the next day, but you will also consume a lot of sugar.
Insufficient long-term sleep can lower the level of leptin, increase the level of ghrelin, and your hunger will be stronger and make you fatter. Even a lack of sleep overnight can increase ghrelin levels, making people more eager for high-calorie, high-carbohydrate foods.
- Emotional temper
Women are more susceptible to sleep deprivation than men. If women lack sleep, their attitudes after getting up will be more violent, more angry, and more aggressive. Mainly due to hormonal fluctuations, women are also more likely to suffer from insomnia than men.
Insufficient long-term sleep can also make people lack of vigilance, and the duration of concentration will be shortened. It is difficult to maintain concentration, and it is difficult to use one heart and one mind, and speech memory ability will also decline.
After testing, people with long-term lack of sleep will have more cognitive problems in terms of judgment and impulsive control.
- Easy to get sick
A good night’s sleep can make the immune system work. When we sleep, the body’s immune system conducts night patrols to see if there is a pathogen in the body. When we sleep, our body cleans up bacteria and viruses.
If you sleep less than 7 hours, your chances of catching a cold are three times that of others.
In addition to hidden problems, there is a most intuitive manifestation of sleeping well – it will make you ugly.
According to a study by the University of Surrey in the United Kingdom, sleep less than 6 hours per night for a week, there will be 711 genetic changes in the human body, involving metabolism, immunity and anti-stress.
Garbage sleep and good sleep
The 5 major performances of garbage sleep:
- I will fall asleep while watching TV and listening to music.
- Force yourself to “sleep” and get up, but this “point” is always changing.
- After waking up naturally, forced to extend the sleep time.
- Do not sleep at night, rely on day or weekend.
- Work pressure is high, work overtime at night, but immediately after the end of high-intensity work.
The scale of good sleep (the demand for sleep is determined by waking up feeling refreshed)
- Can fall asleep in 10-20 minutes, the long-term sleep time is less than 10 minutes (sleeping time is more than 30 minutes for insomnia).
- When you are not awake or occasionally awake during sleep, you can fall asleep quickly in 5 minutes until the next morning.
- There is no dream of sleeping at night, and I soon forget when I wake up.
- After waking up in the morning, I am energetic, relaxed, happy, fatigue-free and efficient.
How long is your age to sleep?
The optimal length of sleep is 7 to 9 hours, and the time required for each individual may increase or decrease on this basis. It is important to ensure sleep habits.
The latest version of the National Sleep Foundation’s weighted blanket sleep study gives different sleep guidance recommendations for different age groups:
|Small babies born up to 3 months old need up to 14-17 hours of sleep.|
|Toddlers between 1 and 2 years of age need 11-14 hours of sleep a day.|
|School-age children between the ages of 6 and 13 are advised to maintain 9-11 hours of sleep per day.|
|Teenagers between the ages of 14 and 17 should sleep 8-10 hours a day, and those who are in puberty need more sleep. But even so, more than 11 hours of sleep a day can be bad for your health.|
|For adults between the ages of 18 and 64, 7-9 hours of sleep per day is best, 6 hours or 10 hours is fine, but less than 6 hours or more than 10 hours are not recommended.|
|For people over the age of 65, the new guidelines provide 7-8 hours of sleep long advice. Some older people only sleep 5 hours, usually they get up early, but they have been sleepy during the day.|
Improve sleep methods-weighted blanket
There are three hormones related to sunlight, serotonin, melatonin and cortisol.
Serotonin helps to produce happiness and well-being, is very important for regulating the circadian clock, and is also a component of many antidepressants. 95% of serotonin is located in the gastrointestinal tract, and there are platelets, central nervous system and skin. Serotonin is not automatically produced. It is affected by diet, activity and natural light. The skin can produce serotonin and be converted into blackened hormone.
Melatonin, which wants to get a perfect sleep with weighted blanket for toddler sleep, melatonin plays a star-like role. Serotonin is equivalent to melatonin. When the light is dimmed, the body naturally secretes melatonin. Melatonin helps. Create the best physical conditions for excellent sleep quality.
Superhero Cortisol: He can provide the energy and vitality you need to get up and get active. He can keep you awake and alert. It helps to improve your daily physical strength, vitality and attention. Some scholars say that cortisol is An inner coffee pot, coffee for you in the morning and off at night.
Does weighted blanket help sleep?
The theory behind weighted blankets for sleep is that they work to a certain extent by providing firm, deep stress stimuli. One of the authors of the study, Dr. Gaby Badre, associate professor at the University of Gothenburg and medical director of SDS Kliniken in Sweden, said: “Pressure provides a feeling of reassurance and cooperation.”Weighted blankets help improve melatonin because they help produce serotonin. …
Is it safe to sleep?
There is growing evidence that they can help alleviate insomnia and alleviate anxiety in adults. Inexpensive weighted blanket are generally safe to use, but they do pose a choking risk for children under 3 years of age.