“This program is still not working. I will change the version before tomorrow.” I was in front of the boss’s calm and gloomy face.
“But…” “Nothing, change the version before tomorrow.”
I was shocked, and the back of the head seemed to be punched, so I opened my eyes and opened the night light.
WTF, this point woke up again. At 3:37 in the morning, there are 4 hours and 23 minutes to get to the normal wake-up time set by my alarm clock.
In the next 4 hours and 23 minutes, I couldn’t fall asleep. I had to think about the dream just now – it was so illusory, because the program had already been handed over to the boss and passed smoothly; it was so real that I was For the third consecutive day, I was awakened by the same dream night, and then I got up and waited until dawn.
Contemporary young people work overtime, stress, sleep well, no hair, have become the norm, this kind of sleep problem did not attract my attention at first. The daily work output is naturally dependent on the coffee. As long as there are enough coffee stains in my cup, department meetings, planning plans and group news can’t catch up with me.
Until I was diagnosed with a premature beat in a medical examination not long ago – the doctor said it was related to poor long-term sleep and excessive drinking of coffee.
Coffee is good to say, you can get rid of it; it is really not a matter of time to understand. So, I began a long journey to guard sleep.
During the preparation of the project that caused me psychological shadows, the first few hours of the night and night, when my left hand coffee hit the keyboard with my right hand, the eyelids could not stop fighting. At this time, the constant system in the body is between work and sleepiness. This system, also known as sleep driving force, can regulate sleep tendency: the longer you wake up, the stronger the driving force of sleep, and you can’t wait for the head to hang the cone.
But I couldn’t sleep without looking at me. It seems that the driving force of sleep has encountered obstacles. When we are faced with stress, environmental stimuli and other factors, the wake-up system will activate, thus improving our alertness. What makes me alert and loses my sleepiness is undoubtedly the boss and client who automatically come to mind, and the headache of this quarter’s KPI.
I finally fell asleep and waking up a little? Although this is a bit annoying, the body’s circadian rhythm “due diligence” is no way. The circadian rhythm can be called the circadian clock and is mainly controlled by the suprachiasmatic nucleus in the brain. In the morning, the sun shines through the curtains, and the nucleus on the cross will know that “it should be up”. At night, the cross-nucleus will send a signal to the brain “to sleep”. The circadian rhythm not only regulates our work and rest, but also has profound effects on other bodily functions, such as hormone release, eating habits and digestion, body temperature and so on.
In this way, the three systems that determine sleep—the constant system, the wake-up system, and the circadian rhythm—are accompanying me as I go further and further on the road to working overtime. However, work is done, and some chronic health problems are likely to follow, such as obesity, diabetes, and depression, which are related to dysregulation of circadian rhythms.
As for how to return to normal from day and night, of course, I have to resort to these three systems. Constant systems, circadian rhythms are influenced by our behavior, and wake-up systems are more associated with emotions. If we pay attention to regulating behaviors and emotions, we can effectively improve sleep and greatly improve the quality of life: relaxing emotions through meditation, listening to light music, etc., can inhibit our wake-up system to make us more likely to fall asleep; and take a nap when we are tired at noon. This can slow down the driving force of sleep and become more motivated.
It should be noted that the nap time should not be too long; this is because about 70 minutes after falling asleep, we will enter the “rapid eye movement sleep” stage, and if we wake up at this stage, we will feel very tired.
The aforementioned “rapid eye movement sleep”, the concept of “light sleep” and “deep sleep” that many people have heard before, are actually at different stages of a sleep cycle. Each cycle is about 90-120 minutes and is divided into 5 stages. An ideal sleep cycle is this:
The first four stages, “light sleep” and “deep sleep,” are non-REM sleep (NREM), and the final stage is REM. The latter, as the name suggests, is that at this stage, the eyeballs will “slow down”, the muscles will also appear paralyzed, and the whole person feels like a sly character. Surprisingly, at this stage, the brain’s neuronal activity is similar to that of waking, and it is easier to dream. If we wake up at this stage, we can clearly remember the dream we just made.
From the “light sleep” to the “deep sleep” stage, the brain releases three kinds of brain waves in sequence: alpha wave, θ wave and δ wave. The reason why insomnia is insomnia is that many of them are stuck in the stage of releasing the alpha wave after falling asleep, and cannot enter the stage of releasing the theta wave and the delta wave. It is like a car flying on the highway for a day, finally to speed down to the auxiliary road, but it can not be linked from the 3rd gear to the 2nd gear and the 1st gear.
Some people always feel that “sleeping is not practical”, probably because of the lack of time for shallow sleep and deep sleep after falling asleep, and soon entered the stage of rapid eye movement sleep. It was still the car that had a high-speed car. The ideal route was to go to the bustling downtown area for half an hour on the auxiliary road, but actually went to the downtown area for 10 minutes on the auxiliary road…
For our working dogs who work hard during the day, the private night time is simply too precious. You see, the ancients reminded us thousands of years ago that “they stayed up late and lived for a long time, why not take a candle tour.”
But if I sleep less than 7 hours a day, the whole person will float like a cloud; so I don’t dare to stay up all night, so I’m also envious of those all-night brushing games, K, and the next day. Long standby of the Xiuxian Party. For example, there are colleagues around me who bluntly say that they can only sleep for 4 hours a day, and instantly bring a hatred.
I heard that some Xiuxian parties are still trying the so-called “multi-phase sleep method”. They claim that geniuses such as Tesla, Da Vinci and Dali are sleeping like this. Unlike me and other mortals who sleep and sleep, polyphasic sleepers divide the entire sleep time into blocks and take a break for a while. They believe that the biggest advantage of polyphasic sleep is that it saves sleep time and can get more time to work.
However, polyphasic sleep does not have sufficient scientific evidence. In fact, this method of sleep also has some potential hazards to health. For example, segmental sleep seriously interferes with the circadian rhythm, which makes our body feel exhausted; lack of sleep time can cause cognitive and memory impairment, and also increase diabetes. And the risk of chronic diseases such as obesity.
In short, this kind of “multi-phase sleep” that hijacks your sleep time is like borrowing a loan shark – just sleeping for an hour, your body is likely to need a full night of sleep to recover. In the long run, not only can’t save time, but it will make the work efficiency and quality of life greatly reduced due to physical function problems, which is not worth the candle.
I don’t know when it started, a saying began to spread widely: we need to sleep 8 hours a day is enough.
In fact, 8 hours is only an average. Reasonable sleep duration is related to many complicated factors such as the age, physical condition, sleeping environment and genes of the individual. For example, older people may sleep shorter than young people, and sick states require more rest to help the body recover than health.
In general, adults sleep 7-9 hours, while children and teenagers should sleep more. Only a handful of people with genetic variations need to sleep less than 6 hours. Therefore, if someone around you says that they are less sleepy stars, or TA itself is “natural beauty”, or it is likely to be chronic lack of sleep – it is difficult to ensure adequate sleep time.
So how do you know how long you should sleep? One way is to pay attention to your feelings. If you are tired during the day and need a lot of caffeine to get up, you definitely need more time to get a good night’s sleep.
Sleep time is important, and the quality of sleep cannot be ignored. If you wake up frequently during the night, or if you have problems such as snoring and gasping that affect your sleep, the quality of your sleep is greatly reduced. Therefore, you don’t have to feel depressed for yourself not to cultivate your body. What you can do is to cultivate good sleep habits, pay attention to and treat your sleep disorders, and better improve your sleep quality.
Every time I finish a big project at work, I will have these two sleep problems at the same time with the idea of “finally restable” – night, ending the cruel torture of physical strength and brain power, but I am no matter how I can’t fall asleep quickly; I don’t want to get up when I sleep in the sun on the next day. It’s also a kind of body that is hollowed out. “I can’t sleep at night and can’t wake up during the day” is my own.
Let me first talk about the problem of “the more tired you can’t sleep.” Sleep is influenced by the circadian rhythm and the “sleep-wake” dual mode. When we are excited, nervous, excited, etc. due to external stimuli, although the circadian rhythm and “sleep” are ready to open the door handle to make the sleepy insects Entered, but “awakening” has been steadily resisting the door… The result of madness and brainstorming during the day is that “the world is not worthwhile” at night.
“The more sleep, the more tired” and the feeling of hangover – almost fainted after waking up, so scientists also call this phenomenon “sleeping.” The principle of drunk is a bit like a jet lag: in sleep, the circadian rhythm still causes the brain to wake up the cell, which in turn causes the body to produce a variety of abnormalities, including fatigue.
For example, you may sleep until 11 o’clock, but at 7 o’clock in the morning, the circadian rhythm reminds the brain to tell the cell to “get up and move bricks”, while the cells say “tired, tired, I don’t want to work.” This is why you feel tired.
Keep sleep away from your phone
Does playing a mobile phone before going to bed affect sleep?
The answer is yes, the mobile phone comes with the original sin, is the sleep nemesis of contemporary young people. Why sleep? Is the game not fun or the video is not good?
In addition to enticing us to take the initiative to choose to stay up all night, the seemingly calm blue light emitted by mobile phones, computers, televisions and other screens will inhibit the secretion of melatonin, which is the necessary hormone to ensure our normal sleep. Even if you stay in the blue light for a long time, the circadian rhythm will be disrupted.
The scientists found that red light hardly affects the secretion of melatonin. Therefore, we suggest that we use the red light that looks soft and warm before going to bed. If you can’t put it down, remember to sleep two before going to bed. Hour the phone into a “night view mode” of warm light.
Knowing some of the principles of sleep, the next step is to start looking for black technology that can improve sleep.
I don’t know if I don’t know. The sleep aid products on the market are really a bit confusing, and I have chosen some that look more reliable. However, because there is no mine at home, you can’t try it every time, so you need everyone’s help: If you have experienced related products, please let me know how to experience it!
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Ying He, Christopher R. Jones, Nobuhiro Fujiki, et al. The transcriptional repressor DEC2 regulates sleep length in mammals. Science, 2009, 325(5942): 866-870.
Chien-Ming Yang, Arthur J. Spielman, Paul Glovinsky. Nonpharmacologic strategies in the management of insomnia. Psychiatric Clinics of North America, 2006,29(4): 895-919.
George C. Brainard, John P. Hanifin, Jeffrey M. Greeson, et al. Action Spectrum for Melatonin Regulation in Humans: Evidence for a Novel Circadian Photoreceptor. Journal of Neuroscience, 2001, 21(16): 6405-6412.
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