How you sleep, you live your life.

how long has it been since you had a good sleep?

two days ago, I had dinner with a friend and listened to him tell his story.

Life after marriage is suddenly busy, with children's milk powder money, wife's lipstick money, home mortgage and car loan pressure, and insomnia from time to time.

there is a secondary project, which can be done with a few extra days after graduation.

before we start to work overtime, the body can't bear it.

first he lost his appetite, and then he became irritable. He could fall asleep as soon as he touched the pillow, but now he can't sleep over and over again.

get up in the morning, not only look bad, spirit is also depressed, a series of vicious circle, aggravate insomnia at the same time let the quality of life plummet.

A check shows that it is neither a physical problem nor a mental illness, but the sleep quotient has become lower.

if you think about it, it seems to be true.

in our daily life, there are too many people who ignore the sleeping quotient.

01

what is sleep quotient?

I saw a question two days ago: what is the most important ability of a person?

someone replied: maintain the ability of sleep quotient.

means that no matter how many frustrations you experience during the day and how many difficulties you have recently, you can sleep normally at night and get a good night's sleep.

but as they get older and the pressure of life becomes greater, many people can't stand the pressure of home loans and car loans, and often lose sleep for most of the night.

this brings a series of negative effects: the complexion is dark, the mood is low, and the whole family is shrouded in haze.

more than one person has complained to me about how hard it is to sleep badly.

also reflects the reason why sleep quotient is so important.

so, what is a sleep quotient?

some researchers say--

it refers to the mastery of sleep knowledge, the level of sleep quality, and the ability to adjust sleep demand and sleep behavior according to the environment, physical and mental changes.

there is also a test on how to judge whether your sleep quotient is good or not.

you can do it with me and score 1 point for each question.

1, can fall asleep within 15 minutes and fall asleep before 11: 00:00 at night;

2, wake up for more than 5 minutes no more than once a night;

3, 85% of the time in bed is asleep;

4, do not think about what happened during the day;

5, hardly dream at night;

6, changing beds on business trips has no effect on sleep;

7, there is a little movement around, and you won't be woken up.

8, wake up refreshed every morning;

9, energetic and clear-headed during the day;

10, take a nap for no more than 30 minutes.

the score of 8 means that your sleep quotient is very good.

5 points, sleep quotient pass

less than 3 points, sleep quotient urgently needs to be improved.

many of my friends have taken the test, and the results are all about 5 points, and the sleep quotient is more or less problematic.

some people think that they are still young and need not pay too much attention to them.

some people are still living a life of indulgence.

ignores the fact that sleep quotient is far more important to us than we can imagine.

02

Sleep determines the happiness of your life

these two days, there is a video on the Internet that hurts a lot of people: a 20-year-old girl stays up late for a long time to cause seizures.

many people are surprised to hear this.

20 years old, it is a flower-like age, but because of irregular work and rest, he suffers from a loss of health early.

there were symptoms of unconsciousness, falling to the ground and limb convulsions.

after some consultation, the doctor found that she didn't go to bed until one or two o'clock every night, and sometimes drank some beer.

causes abnormal brain electricity generation.

it's not just her, the doctor also said that among the current epileptic patients, 50% of Murray and 60% are teenagers.

although the disease is very common in neurology. The cause of

is not very clear, but it is certain that staying up late for a long time and sleep deprivation is one of the inducements.

not only that, but also a lot of harm to health caused by staying up late for a long time and not sleeping well.

Dr. @ Xu Chao, certified by Weibo, has answered this question.

people who sleep less than 6 hours a day have a 27% increased risk of atherosclerosis and a 20% increased risk of myocardial infarction compared with 6-9 hours per water.

among people involved in night shifts at work, the risk of stroke increased by 5%, the risk of myocardial infarction increased by 23%

, and the sudden death of 90% of young people were related to staying up late.

what do we get by taking such a big risk to stay up late?

is how many more hours of play time?

or indulge in entertainment in short videos?

or do more strands and drink a few more beers.

but how can the pleasure they bring be worth the loss of sleep to the body?

you know, in this world, money can be earned again when money is gone, relationships can be maintained when a relationship is broken, playing games for a few hours less and watching a few hours of short videos won't have any impact on your life.

but once the body breaks down, there is no turning back.

the remorse and remorse it brings will take you a lifetime to make up for.

Sleep determines the happiness of your life.

A good night's sleep is actually the best investment in your health.

03

keeping sleep quotient is an ability

speaking of this, I remember a short film I saw not long ago: the harm of staying up late

recorded the changes of a junior high school student who had not slept for a whole 246 hours.

the next day, his eyes were no longer focused.

then, the ability to distinguish things by touch is also lost.

on the third day, he was depressed and uncoordinated.

at the end of the experiment, it was difficult for him to concentrate. He had problems with short-term memory, became paranoid and began to hallucinate.

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if it goes on like this, it is likely to lead to dementia and death.

Why is this? the answer is also simple.

scientists have found that during the day, our cells consume energy sources, but break down a lot of by-products at the same time, and more and more deposits are accumulated every day.

and the brain will find a way to clean up the waste accumulation, and the brain's lymphatic system will wash away the toxic by-products accumulated between cells through the cerebrospinal fluid.

they are more active during sleep.

therefore, adults need to get 7-8 hours of sleep every night, while teenagers need about 10 hours to maintain the normal functioning of the body.

that's why many people say that a good sleep can not only give the body a rest, but also save its life at a critical time.

for us who are under the pressure of fast-paced and high-intensity life, sleep is even more important.

so, how to maintain a good sleep and improve your sleep quotient?

try the following tips:

1, manage an hour before bedtime, don't do strenuous exercise, turn off electronic devices, and prepare for sleep;

2, half an hour before bedtime, dim the lights, clear your mind, relax your body;

3, don't worry, try to slow down and breathe slowly, relax and let nature take its course.

4. If insomnia is serious, you can try the "4-7-8 breathing method", that is, inhale for 4 seconds, then hold your breath for 7 seconds, and finally exhale for 8 seconds with 3 cycles.

more importantly, if conditions permit, you can form the habit of regular work and rest, and limit your sleep time to 7-8 hours per night. in the long run, the biological clock will automatically form the habit.

help you have a better sleep.

04

finally, don't forget that a good state of mind is also the only way to maintain the quality of sleep.

I like a sentence very much:

people with high sleeping quotient may not necessarily go to bed early or how long, but they must have a good state of mind.

can not only enjoy the gifts of life, but also face suffering calmly, digest grievances and troubles in time, and face the world with peace of mind.

only in this way can we dispel the troubles of the day and enjoy the fun of sleep when night falls.

May you have a good night's sleep tonight, too.

A good life comes out of sleep.