Tips for Good Sleep
As the saying goes, “spring lethargy, autumn fatigue, summer drowsiness,” but when you wake up every morning, do you feel well-rested? Some people fall asleep as soon as their head hits the pillow but wake up feeling groggy and weak. Scientists believe that this kind of “garbage sleep,” which feels like you didn’t sleep at all, can be as harmful as insomnia.
The Impact of “Garbage Sleep” on Brain Waste Removal
Everyone knows that every organ in the body needs rest, and the brain is the hardest-working organ. Other organs have the lymphatic system to clear waste, but the brain does not. Studies have shown that during sleep, the brain clears waste along the cerebrospinal blood vessels, a process that only happens during sleep. During the day, metabolic waste accumulates in the brain, and sleep is when the brain efficiently removes these waste products, restoring vitality. “Garbage sleep” can disrupt this waste removal process.
“Garbage sleep” refers to insufficient sleep time and poor sleep quality. Worryingly, this sleep pattern has gradually spread from teenagers to office workers, middle-aged people, and even the elderly.
Aside from habitual hair loss, sudden beer bellies, constant forgetfulness, and loud snoring, the harm “garbage sleep” does to our health is more serious than we might imagine.
Most sleep disorder patients, such as those with insomnia, nightmares, obstructive sleep apnea-hypopnea syndrome, restless legs syndrome, or sleep disorders induced by substances or medications, all experience a decline in sleep quality. Undoubtedly, “garbage sleep” can significantly affect our physical and mental health, as well as our daily life and work abilities.
The following sleep habits can be considered “garbage sleep”:
- Falling asleep while watching TV, listening to music, or playing video games.
- Forcing yourself to sleep and wake up at set times, with these times constantly changing.
- Waking up naturally and then forcing yourself to lie in bed longer.
- Staying up late at night and catching up on sleep during the day or on weekends.
- Going to sleep immediately after high-intensity work due to work pressure.
Seven Hours of Sleep Each Night for Longevity
The length of sleep isn’t about getting as much as possible—it’s about getting the right amount. According to the National Institutes of Health, those who get 8 hours of sleep each night have the best responses. A Japanese study found that those who sleep 7 hours a day live the longest.
If you get only 6 hours of sleep each night for two weeks, it’s equivalent to pulling two all-nighters. The shocking part of the study is that those who sleep 6 hours each night think they’re getting enough sleep, but their physical functions and cognitive abilities deteriorate without them realizing it. Although they don’t feel sleepy, their functional responses worsen.
Too little sleep is harmful to health, but so is too much sleep. Research shows that the more you sleep, the higher the mortality rate. Those who need more than 9 hours of sleep a day might have health problems.
Oversleeping Can Lead to Dumbness and Shorter Lifespan
Extensive research shows that excessive sleep time increases the risk of illness, especially for the elderly. What are the dangers of oversleeping?
- Induces Diabetes: Normal sleep duration is 6–8 hours. Sleeping more than 9 hours is excessive, and studies have found that oversleeping can induce diabetes. Research shows that sleeping more than 8 hours increases the risk of diabetes by over three times.
- Dulls the Mind: Excessive sleep makes people lazy, and long sleep durations reduce brain cell activity. Prolonged neural cell inhibition due to long sleep times can impair intelligence and memory, making people dumber over time.
- Increases Mortality: Statistics show that those who sleep 7 hours a day have the lowest mortality rate. Sleeping less than 6 hours or more than 9 hours increases the risk of death. This finding is consistent across genders.
- Weight Gain: Studies on adult weight and fat gain over six years in Quebec found that those with too little or too much sleep gained more weight than those who slept 7-8 hours. Despite controlling food intake and increasing physical activity, those who slept 9-10 hours were 25% more likely to gain 5 kilograms.
Occasional Poor Sleep? Don’t Stress
Occasional insomnia or poor sleep quality doesn’t mean there’s a problem with your sleep.
If you experience occasional insomnia or poor sleep, don’t stress about it. Adjusting your lifestyle or emotions might improve the situation. Avoid putting too much pressure on yourself. Some people worry after a night or two of poor sleep, thinking, “Will I sleep well tonight?” This often leads to difficulty falling asleep.
If you’re not sleepy, don’t rush to bed, especially if you like to play with your phone in bed instead of sleeping. This habit increases the likelihood of insomnia. Avoid vigorous exercise three hours before bedtime. If you can’t fall asleep after lying in bed for a long time, try getting up and doing something boring until you feel sleepy, then go back to bed.
Tips for Good Sleep
- Biological Clock Matters: Maintain a regular sleep schedule and avoid staying up late to establish a normal biological clock, which is the first step to improving sleep quality.
- Avoid Stimulants: Refrain from using brain stimulants like strong tea, coffee, and tobacco before bed.
- Treat Underlying Conditions: Actively treat any underlying conditions that affect sleep, especially major diseases that disrupt the biological clock.
- Exercise Moderately: Engage in moderate exercise such as Qigong, Tai Chi, or yoga before bed. Avoid vigorous exercise.
- Good Habits: Soak your feet or take a warm bath before bed to relax both body and mind.
- Daytime Activity: Stay active during the day, take short naps, but not too long.
Thank you for reading! ” Sitestorys “
