Do you often feel tired and love? If you are careful, you will "age faster"! Huang Xun, a specialist in thoracic and critical care, warned that foreign studies have found that from feeling young every day to feeling overwhelming every day, this gap will make people feel that their age has increased by 10 years!
Always feeling full of sluts, may you get older faster?Huang Qi said that feeling young is not only a perceptual problem, but is actually related to the visual health results. According to the research on the scientific magazine "Feeling sleepy can make you feel ten years older." at the University of Stockholm, Sweden, published in the Royal Society B., "Feeling sleepy can make you feel ten years older." It may cause you to grow old faster than you feel that you are full of energy every day!
The study found that "every day of sleep is insufficient, people feel that they will increase by 0.23 years old." After further investigation, the researchers found that: 1. If two consecutive nights of sleep are limited (only 4 hours a night), this will make people feel that they are 4.44 years old. 2. If you have enough sleep (9 hours per night), it will make people feel lighter. 3. Those who feel light and full of energy every day will actually feel that they are 4 years younger than themselves. And those who feel tired every day and feel that they are 6 years older than their actual age.
The yellow-collect can evaluate your nine levels of sleepiness through the "Fatisure Scale". It is a complete but focused fatigue measurement by the Karolinska sleepiness scale (KSS). This is a main fatigue scale that can be used for "self-evaluating fatigue". The change from full awakening (1 on the fatigue scale) to extreme lethargy (9 on the fatigue scale) will make people feel that they are 10 years old. In a different sentence, from feeling full of energy to sleepy every day, it actually makes people feel that the age gap has increased by an amazing 10 years old!
Karolinska Sleepiness Scale1. Extremely alert 2. Very alert 3. Alert 4. More alert 5. Not very alert but not sleepy 6. Some sleepy tendencies 7. Sleepy, but do not need to work hard to stay awake 8. Sleepy, and a certain amount of effort to stay awake 9. Very sleepy, requires great efforts to stay awake
According to the fatigue scale, under the "deficiency of sleep", it is easy to make people tired and tired every day, and you will feel that you are much older than you are in actual age! Researchers have repeatedly reminded that a good night sleep is important for maintaining a young age.
If you want to fight old age, you must do three things on weekdays to avoid you from feeling tired often!
1. First of all, maintaining regular sleep time is very important. It is really important to take a regular sleep time to go to bed and get up at the same time every day, because it helps to adjust your biological clock and thereby improve sleep quality. When you go to bed and get up at the same time every day, your body will be engaging in a fixed sleep pattern. Doing this will naturally predict sleep and wake up time, helping you fall asleep faster, and feeling more awake and full of energy when you wake up in the morning, feeling good day begins. 2. Secondly, it is also important to create a sleep-friendly environment, such as keeping the bedroom peaceful, dark and suitable temperatureThe following are some suggestions to help improve the sleep environment:
. Stay calm: Reducing noise levels can help you fall asleep more easily and sleep deeper. If you live in a more noise environment, consider using earplugs or turning on a white noise machine to cover the interference sound.
. Dark Lighting: Reduce light exposure before bedtime and can help adjust your biological clock. Use a blackout window or a sleep mask to block external light sources to create a darker sleep environment.
. Suitable Temperature: Keeping your bedroom in a cool temperature usually helps sleep. It is usually considered the most appropriate to keep approximately 18-22 degrees Celsius (65-72 degrees Celsius) according to personal preference.
. Comfortable bed: A comfortable bed and pillow is very important for improving sleep quality. Bedding should suit your preferences, neither too hard nor too soft.
. Create a relaxed atmosphere: Perform relaxing activities before bed, such as reading, meditation or deep breathing practice, can help your body and brain relax and prepare for deep sleep.
By optimizing the sleep environment, we can significantly improve sleep quality, which will help to get more energetic and focused during the day, and the young and vibrant feeling will soon come back.
3. Reducing the use of caffeine and electronic products, especially before going to bed, can also help us better enter the dream.It is recommended to do 3 things before going to bed:
(1) Restricting caffeine intake: Caffeine is a kind of thriller that can block the sleeping process and affect the depth of sleep. Although people are sensitive to caffeine, it is generally recommended to avoid injecting caffeine within 6 hours before bedtime. Not only coffee, tea, coke, certain energy drinks and chocolate also contain caffeine, so it should be avoided in the evening.
(2) Reduce the use of electronic products: using electronic products at night will affect our sleep quality. It's mainly because the blue light emitted from the screen inhibits the production of melatonin, a hormone that helps us fall asleep. It is recommended to stop using electronic equipment at least one hour before bedtime to help your body prepare to enter sleep.
(3) Do as much as possible for other alternative activities: To avoid using electronic products at night, you can try some alternative activities to help relax your body and mind. These activities can promote relaxation and make it easier to fall asleep. For example: read paper books, listen to relax music, perform soft stretching or meditation.
By implementing these strategies, in addition to helping you fall asleep faster and improve your sleep quality, you will have a better mental state and production capacity the next day! It can also help you regain your feeling of youth, make you full of energy all day long, and help delay your early aging! After reading the above daily anti-aging methods, do you know what to do before going to bed? If you want to stay young, remember to ensure adequate and good sleep quality so that you will not lack sleep and increase your age by 10 years old!
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