More dangerous to us how to sleep more sleep

We knew it, "home" has become the daily lives of many people in the key word, especially the two front-line all day office workers, busy weekdays, weekends, many people choose to home "home" with To make your home life can be a plus for the health, Sina health arrangements "home life, health assistant" at your side, time to refuel your health.

As the number of employees, and work need to get up early every day coachman, car yawn repeatedly, many people were sleepy face. After a week of toil, weekend office workers tend to love to sleep a Lanjue, counted as a week to his tired body to be a "compensation." But the pitch darkness of the lie-in on the really "compensation" physical it? Is not true. Weekend lie-what harm? How should sleep late on weekends then?

Four big lie-harm

Normal adults is 7 hours of sleep time, sleep a Lanjue weekend proper is, but if sleep for too long will cause a bad effect on the body. Restore the appropriate physical sleep, eliminating fatigue, but if too much sleep, not only fail to fatigue, it will affect their health. Specifically the following areas most affected.

Harm one lie-in would disrupt the rhythm of human biological clock. The normal human body and various organs of the endocrine activities of certain circadian rhythm. This law regulates the biological variety of physical activities of their own, people in the daytime energy, sleep peacefully at night. If the normal life of the law and to leave more sleep late, disrupting the body clock rhythm, so that endocrine abnormalities. So long, it will lack of energy, depression.

Injury 2, up late would affect gastrointestinal function. General breakfast at 7 o'clock, dinner time digesting the food has been basically completed, because of hunger caused by gastrointestinal contraction. Love lie-hungry people who would rather do not want to get up early for breakfast, a long time, prone to chronic gastritis, ulcer, etc., are also prone to indigestion.

Three hurt, get up late can affect the excitability of the muscles. After a night's rest, relax muscles in the morning. Wake up immediately after the activity, the muscles can increase blood circulation, increase blood supply, thus facilitating the enlargement of muscle fibers. And anyone stay in bed a long time people muscle relaxation in the off-state, poor muscle repair, and remove metabolites did not, would feel after getting up leg numbness, lower back discomfort.

Four hurt, often up late can affect memory, reducing the learning efficiency. Therefore, "at dawn" is a good living habits, even holidays must maintain normal patterns of life, time to sleep, get up in time.

Five hurt the weekend will lead to a long lie-in "weekend headache." Sudden change in sleeping habits will be responsible for the brain hypothalamic hormone balance the impact of the formation of intense, leading to hormonal imbalances and trigger a headache. And, up late would miss breakfast, cause eating disorders.

Weekend teach you how to sleep

A foreign expert said: "The chronic lack of sleep, the morning after sleeping 12 hours over resumption of operation for the sustainable benefits of flexibility are important. Enough recovery time for sleep, the brain response to the impact of long-term lack of sleep is essential." Daily sleep (including nap) less than 5 hours suffering from angina, coronary heart disease, heart attack or stroke doubled the risk. However, more than seven hours of sleep also increases the risk of cardiovascular disease. Therefore, usually very tired if, may wish to sleep during the weekend, what a Lanjue compensated, but time can not be too long. Concrete should be how?

1, do not stay up too late on weekends. A lot of people would not think of a weekend stay up too late the night before because. Weekend relaxation is possible, but do not stay up late too, stay up late can cause great harm to the body. Therefore, to adhere to a regular sleep schedule, do not sleep late on weekends. If you sleep late on Saturdays since late Sunday, then Sunday and you might sleep at night.

2 bedtime bath. A hot bath before bed will help you to relax muscles and wash away the week of fatigue, can make you sleep better.

3 Do not Mengchi drank before going to bed. In about two hours before going to bed to eat a small dinner, do not drink too much water, because the toilet at night will continue to affect the sleep quality; night Do not eat spicy foods rich in fat because these foods also affect sleep.

4, give yourself to create a good sleep environment. The duration of sleep is not good, but the quality is good or bad, good sleep on the physical recovery is the most beneficial. So, give yourself to create a good sleep environment, including a comfortable pillow, quilt, curtains to block the morning sun, etc.. While maintaining the temperature cools. Room temperature is slightly lower for sleep.

5, to keep quiet. Turn off the TV and radio, quiet to improve the quality of sleep is very useful.

6, anyone stay in bed a family adjusted the alarm clock. To prevent anyone stay in bed, while the psychological "compensation" itself can be alarm clock 1 hour later, when the time to make myself get up.

7, if there is some do not think the morning, you can listen to the strong rhythm of music.