According to the BBC report on May 8, scientists have analyzed the data obtained from mobile phone software to study the sleep patterns of people around the world and found seven little secrets about sleep
Seven secrets about sleep
1. The Dutch sleep nearly an hour longer than the Singaporeans or Japanese. The average sleep time of Japanese and Singaporeans is 7 hours and 24 minutes, while that of Dutch is 8 hours and 12 minutes. The average sleep time of the British is slightly less than 8 hours, slightly shorter than that of the French.
2. The later a country goes to sleep at night, the shorter its sleep time. But the time a country gets up has little effect on the time it sleeps. Professor Fogel, one of the researchers, told the BBC that “our society urges us to go to bed late, but our biological clock wants us to get up early. As a result, sleep time is affected”.
3. Women sleep for about 30 minutes longer than men
4. Middle aged men have the least sleep time
Those who are often in the sunlight will go to bed earlier
6. Age has a great influence on sleep. The time span between falling asleep and getting up is very long among young people, but it is much smaller among the elderly
7. The affected sleep of shift workers is related to a series of health problems, including type 2 diabetes
7 “sleep busters”
1. Electronic equipment emitting blue light is often used
The light blue light from the screen of TV, mobile phone, tablet computer and notebook computer will make your eyes mistakenly think that there is still a long time to go in the evening. Therefore, it is better to turn off all these electronic devices half an hour before going to bed to avoid the impact of blue light and other cold light sources on sleep. Conversely, if you read under a yellow lamp before going to bed, it is beneficial to sleep.
2. The pillow is too low or too high
Too low or too high a pillow can cause discomfort during sleep. A pillow of suitable size can help you find the most comfortable sleeping position and ensure a stable rest.
3. The nap time is too long
Sleeping too long during the day or taking a nap after 3 p.m. will affect sleep at night.
4. Pay too much attention to time during insomnia
If you always think about how long you can sleep or calculate how long you should sleep during insomnia, you will distract your body, can’t relax, and can’t enter deep sleep.
5. Do other things in bed
People who work in bed, eat breakfast and chat on their mobile phones have poor sleep quality. Anything that has nothing to do with sleeping should be handled elsewhere.
6. The mattress is untidy
The cleanliness of the mattress is very important to sleep, and will also affect the quality of sleep. The bed sheets should be changed every month to remove bacteria, dust mites and molds.
7. Excessive body load
When a person does not exercise, spends all his time on the computer or TV, rarely breathes fresh air, and rarely exercises, then energy will accumulate in his body. If the brain is only tired, but the body is full of energy, it is bound to affect sleep.
effects of food on sleep
One of the most easily ignored factors in sleep is food. In fact, food has a far greater impact on sleep than we all know! The following Xiaobian lists some foods that help sleep and lead to insomnia, hoping to help everyone!
Five kinds of food are the chief culprits affecting sleep
Chocolates
The first type of food to avoid is chocolate, which, like tea and coffee, also contains a lot of stimulants. The content of caffeine in 20 grams of chocolate is equivalent to that in 2 / 3 cups of coffee.
Alcoholic drinks
Alcoholic drinks contain substances that make people feel hot, which can make people lose sleep, and its effect is just like that of energy drinks. Experts suggest not to drink too much alcohol before going to bed.
Fresh cream
People should avoid indigestible substances, which is why they should not eat too greasy food at night. Experts suggest that skimmed milk can be used instead of cream to avoid eating too much fat.
Lentils
Starch foods can promote sleep, so people can eat pasta at night. But people should avoid eating legumes, such as lentils. Because lentils need a lot of fermentation time in the intestine, which leads to a lot of heat generation and continuous work of the digestive system.
Eggplant puree
Eggplant contains nicotine, which is more exciting. In addition, eggplant puree will be greasy and contain more fiber, which will stimulate people’s digestive system.
four natural foods are beneficial to sleep
1. Oatmeal porridge
Oats are the best source of natural melatonin, a natural hormone selected by our organs to help us sleep better. When eating, it is better to combine oats with other drinks to increase the content of vitamin D, so as to improve the serotonin level in the brain. Such drinks include whole milk.
2. Cherry juice
As early as 2011, some scholars proposed that cherry is the natural source of high-grade melatonin. Adults can drink 2 cups of sufficient cherry juice every day to improve insomnia.
3. Cereal
Eating bread and other cereals half an hour before going to sleep is also a very good way to improve insomnia. Carbohydrates can improve the quality of related serotonin in the brain.
4. Honey herbal tea
Herbal tea itself has a very good calming and relaxing effect. When added with honey, it will be very helpful to sleep. In addition, scholars from the University of Pennsylvania said that honey can also effectively alleviate children’s cough and sleep problems at night.
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